Boot Camp

Warm Up

Indoor Track

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-> 800 meters

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-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps

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Obstacle Course

-> Tire drill- 2 reps
-> Bunny hops (mat)- 2 reps
-> Over the top forward travel (mat)- 2 reps
-> lateral forward bunny hops (beam)- 2 reps

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Supper Sets

(Punching bag/Obstacle course) 

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 

-> Elbow-to-bag (Punching bag): 12 reps 

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-> Tire drill- continuous 

-> Bunny hops (mat)- continuous

-> Over the top forward travel (mat)- continuous 

-> lateral forward bunny hops (beam)- continuous 

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Boot Campers were separated into two groups; one group performed the obstacle course while the other mirrored the instructor (one full rotation was performed) 

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Heart rate decrease/ Upper body 

-> Air squats

-> Standard push-ups (slow/full range)- 2x10

-> Plank lateral tap

-> Plank anterior tap

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Punching Bag

Group one

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 

-> Elbow-to-bag (Punching bag): 12 reps 

-> Lateral kick simulation

Group two 

-> Air squats 

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vise versa 

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Heart rate decrease/ Upper body 

-> Air squats

-> Standard push-ups (slow/full range)- 2x10

-> Plank lateral tap

-> Plank anterior tap

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Punching Bag

Group one

-> Forward punch simulation 

-> Hook simulation

-> Elbow jab simulation

-> Lateral kick simulation

-> Lateral superior jabs

-> Planted foot crab rotators  

Group two 

-> Air squats

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Back/Body Weight

-> Reverse flies (RB) 

-> Standard Rows (RB)
-> Close stance push-ups (slow/full range)- 2x8 (pause for an isometric hold at the end of motion)

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Punching Bag

Group one

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 

-> Elbow-to-bag (Punching bag): 12 reps 

-> Lateral kick simulation: 10 reps 

-> Anterior knee thrusts: 10 reps 

-> Squat pivots: 10 reps

Group two 

-> Air squats (low measurement) 

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Cool Down/ Stretching