BOOTCAMP

1/4/18

WARM-UP
Short 3-5 minute slow run to warm up / General stretch / 5 minute run around park/area/etc.

WORKOUT
Equipment needed:
20+ Cones, Resistance bands, Focus pads, footballs or med balls (1 per 2 campers)

Set up:
Set 1st 5 cones out with 30m gaps / Next 6 cones are spaced 5m apart in a line.
Last several cones (you decide how many) are arranged in a zig-zag course for running.

Tiger crawl to 1st cone
20 jacks (advance group must touch toes and jack in the air)
Run to next cone
In groups of 5-10 squats with resistance bands in a line cycling through clients individually with focus pads.
20 punches out front then 20 high then 20 out front move to next in line and last person gets back into squats. (Depending on size of group cycle through 1-2 times)
Tiger crawl to next cone
Run to next
Next 6cones are spaced 5m apart in a line
Tiger crawl to 2nd cone 5 burpees with push up / Run back to 1st cone
Tiger crawl to 3rd cone 4 burpees with push up / Run back to 1st cone
Tiger crawl to 4th cone 3 burpees with push up / Run back to 1st cone
Tiger crawl to 5th cone2 burpees with push up / Run back to 1st cone
Tiger crawl to last cone
Run to next cone
Next remaining cones in the zig zag course
Sprint around the outside of each cone until they get to the end and jog back and repeat 2-3 times
Rest and repeat (adding another 5 min run before the repeat if time)
Finish with side-by-side running up the park passing a football or med ball

COOLDOWN
Stretch
—————————————————————–
Circuit Workout
WARM-UP
Short 3-5 minute slow run to warm up / General stretch

WORKOUT
Equipment needed:
20+ Cones / Resistance bands
Set up:
Spread cones around the area in an oval or about 50m length. 2 red and 2 white (the rest any color) as these will be sprint start and finish
Set the sprint cones so that one is 10m in length and the other is 15 m in length on opposite sides of the oval. The red is start and the white is finish
2-minute run

CIRCUIT I – 30 seconds each
Squat and pulse – squat and bounce for 5 in lowered position and then up
Push ups
Jumping jacks
Leg lifts
Close grip push ups
Mountain climbers
T push up
Static crunch with repeated trunk rotation
REST
3-minute run around oval

CIRCUIT II – 40 seconds each
Squat and pulse – squat and bounce for 5 in lowered position and then up
Push ups
Burpees
Leg lifts
21s with bands (arm curls 7 lower, 7 upper, 7 full motion)
Mountain climbers
T push up
Static crunch with repeated trunk rotation
REST
2 minute run around oval

REPEAT CIRCUIT I

COOLDOWN
3-minute walk to cool down / stretch
—————————————————–

Circuit Workout

Workout I – lower body, abs, shoulders, chest

WARM-UP
High knee skip (cone to cone) / Skip kick (skip as you kick out your leg (cone to cone)
Hi knees(cone to cone) / 30 jumping jacks / 20 push ups / Hamstring stretch
Quad stretch / Calf stretch (curb) / Roll arms forward/back / Head rolls
1 mile run

WORKOUT
Circuit I
Step up w/dumbbell press (right leg -1 minute, repeat w/left-1 minute)
Push-ups w/feet on bench-1 minute
Dips-1 minute
Plank-1 minute (advanced alternate knees to elbow)
Squat thrusts-1 minute
Side Step up, right (at top kick leg out to side)-45 sec., repeat with left leg
Push-ups w/feet on bench-45 sec.
Dips- 45 sec.
Plank-45 sec.(advanced alternate knees to elbow)
Mountain climbers-45 sec
WATER BREAK (double time while next circuit is being explained)

Circuit II
Front raise to lateral raise while lunging-1 minute
Pike push-ups(works shoulders)-1 minute
Bear crawl (to cone and back)
Sprint (to cone and back )
Rear delt flyes -1 minute
Crab walk (to cone and back)
Frog jumps (squat & touch hands to ground then jump up)( to cone and back)
Med ball indian run (all run single file, person at front throws med ball back overhead to next, etc., last one runs to front, repeat)
WATER BREAK (double time while next circuit is being explained)

Circuit III
(Pyramid-perform each exercise for 12 counts, then repeat for 11, 10…down to 1)
Basic crunch
Bicycle
Hip thrust (reverse crunch)
Med ball indian run (see above for description)

COOLDOWN
Quad, hamstring, calf, hip flexor stretches
Arms out to side (pretend to squeeze orange between shoulder blades)
Triceps stretch, head rolls
———————————————————-
Circuit Workout
Workout II – arms, back, calisthenics
WARM-UP
Stationary lunges / Butt kicks / Hi knees / 30 half jacks (jacks in a partial squaqt position – arms go
out and in at 90 deg angle) / 20 push ups / Hamstring stretch / Quad stretch / Calf stretch (curb)
Roll arms forward/back / Head rolls
1 mile run

WORKOUT
Circuit I (cardio, abs)
(3 stations marked with cones (campers run to each station, advanced run with DBs in hand)
1. Burpees – 15 Jacks – 30 (advanced do in air “star jumps”)
2. Downhill skiers (legs together in slight squat, arms at fist at sides – swing arms front & back as you jump from side to side keeping legs together)
Mountain climbers – 30
3. Side bends – 15 ea
Squat jumps – 30
Group ABS (Perform 30 seconds each then repeat at 20 seconds each)
Plank / R side plank / 1-leg plank / L side plank / plank w/repeating knee drop / superman / rope for 90 sec
WATER BREAK (double time while next circuit is being explained)

Circuit II (cardio, arms)
REPEAT 3 stations above
Group ARMS (Perform 40 seconds each then repeat at 20 seconds each)
Ballet squat w/curls / hammer curls / reverse grip curls / OH tri press / tri kickbacks / curb dips / rope for 90 sec
WATER BREAK (double time while next circuit is being explained)

Circuit III (cardio, back)
Back (1 min each – split group into 2 and repeat, etc. if needed for equipment reasons)
MB throws (from overhead, thrown down hard in front of feet) / dumbbell rows / reverse flyes / rope for 90 sec
Group canteen relays (2 groups and they compete – 1st team that goes thru all players wins. Losing team runs a lap)
*need 2 6-gallon water jugs/canteens filled full with water, attach long rope
1st person on each team sits w/feet on ground knees bent and pulls the rope one arm over the other as they are pulling
the canteen all the way down, camper picks up the canteen and carries it back down to the end and brings rope back to
next person in line. 1st person goes to back of line.
While all other campers are waiting their turn, they perform push-ups, sit-ups, mountain climbers etc. and various other
calisthenics. Change the calisthenic as each new person takes their turn.

COOLDOWN
Quad, hamstring, calf, hip flexor stretches
Arms out to side (pretend to squeeze orange between shoulder blades)
Triceps stretch, head rolls
———————————————-
Workout I – weekend warrior workout

WARM-UP
5 minute warm up followed by walk/slow jog

WORKOUT
Upper body blast
(Circuit of 1 minute each exercise)
Push ups
Hammer curls
Triceps dips
Reverse bent over flye
Lateral raises
REPEAT
REST

Track/running drills
100 yard dash
Quick feet – 30 sec
Skip hops – 100 yards – 4 times
Quick feet – 30 secs
High knees hops – 100 yards – 4 times
Quick feet – 30 sec
REST

Lower body blast
Walking lunges w/ hand weights – 100 yards
Spider crawls on field
Traveling side squat – 100 yards, then reverse
Bleachers – run up, jog down – 10 times
1- mile jog/run

COOLDOWN
Yoga cool down, stretches

23/4/17

WARM-UP
General warm-up

WORKOUT:

Interval work:30 seconds each:
Mule Kicks
Split Jumps
Skiers
Skaters

1 minute break

45 seconds each:
Mule Kicks
Split Jumps
Skiers
Skaters

1 minute break

1 minute each:
Mule Kicks
Split Jumps
Skiers
Skaters

30 seconds each:
Push-ups
Close Grip Rotationals
Planks

45 seconds each:
Push-ups
Close Grip Rotationals
Planks

1 minute break

1 minute each:
Push-ups
Close Grip Rotationals
Planks
15 minute jog

COOLDOWN/STRETCH
—————————————
WARM-UP
Then:
WORKOUT

12 MINUTES OF NON-STOP INTERVALS, REPEATING AS TIME ALLOWS

A. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Stationary high-knee sprints (running as fast as possible with knees coming up to waist) – 30 secs
 Slow jog on the spot – 30 secs
B. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Power side-lunges (skaters) – 30 secs
 Slow jog on the spot – 30 secs
C. 4 minutes – 30 secs high intensity followed by 30 secs low intensity
 Jumping jacks – 30 secs
 Slow jog on the spot – 30 secs

WALKING RECOVERY 2-4 MINUTES

COOLDOWN/STRETCH
————————————
WARM-UP
General dynamic warm-up – 5 minutes
WORKOUT
There are 4 circuits total
There are 4 stations in each circuit
Each station lasts 1 minute
Do each circuit twice before moving to the next circuit

Circuit I
 Push-ups
 Squats
 Crunches
 Jacks
Circuit II
 Equalizer pull-up
 Hip extensions
 Reverse crunches
 Mountain climbers
Circuit III
 Tubing shoulder press
 Traveling lunges
 Back extensions
 Burpeess
Circuit IV
 Squat, curl & press
 Lateral squat
 Plank
 High knees

WALKING RECOVERY 2-4 MINUTES

COOLDOWN/STRETCH
General stretch – 10 minutes
————————————–
WARM-UP
Full-body, bodyweight warm-up
Arm circle
Squats
Push-ups
Leg swings
Lunges

WORKOUT
Do three circuits of the following, with a two-minute break between circuits
You will only perform 8 exercises at a time.
Start at exercise #’s 1-8, rest 2 minutes
then 9-6, rest 2 minutes
then 7-4, rest 2 minutes
(endless options of changing the order, etc.)
Each exercise is 30 seconds on/30 seconds rest (off)
1. 2-arm swings
2. Squat rows
3. Get ups
4. Medicine ball rotations
5. Walking lunges
6. Stability ball crunches
7. Squat press
8. Push ups
9. Low box
10. Farmer’s walk

COOLDOWN
Light stretching to cool down and let the heart rate come down
——————————————-
WARM-UP
Full-body, bodyweight warm-up
Arm circle
Squats
Push-ups
Leg swings
Lunges

WORKOUT
Do three circuits of the following, with a two-minute break between circuits
You will only perform 8 exercises at a time.
Start at exercise #’s 1-8, rest 2 minutes
then 9-6, rest 2 minutes
then 7-4, rest 2 minutes
(endless options of changing the order, etc.)

Each exercise is 30 seconds on/30 seconds rest (off)
1. Mountain climbers
2. High pulls
3. Burpees
4. Split squats (right leg)
5. Get ups
6. Side bridges (alternate on each circuit)
7. Split squats (left leg)
8. Ab wheels
9. 1-arm snatch
10. Push ups

COOLDOWN
Light stretching to cool down and let the heart rate come down

6/12/16

WARM-UP:

2-4 minutes – In order (roughly 20 seconds per movement)

Arm Circles / Torso Rotation / Hip Flexor Stretch (Static) Quad Dynamic Standing Stretch / Hip Flexor Stretch (again) Quad Dynamic Standing Stretch (again) / Leg Swings Ankle Rock / Scapular Protraction/Retraction

2-4 minutes – In order (roughly 30 seconds per movement)

Hip Lift
Forward Lunge with Instep
Windmill
T-Roll
Inchworm

WORKOUT

STATIONS – Campers paired into 2’s

Each round lasts 4 minutes

Switching at 2 minutes into each round at each station
After each round follow with 45 seconds to 1 minute of rest
Participants will get through all 9 stations in roughly 45 minutes (remove a station or two to shorten to 35-40 minutes)

Station 1: Kettlebell Swing / Kettlebell High Pull
Station 2: Dumbbell Suitcase Deadlift / Dumbbell Overhead Squat
Station 3: Jump Rope / Jump Rope
Station 4: Kettlebell Circles / Kettlebell Snatch
Station 5: Medicine Ball Overhead Wall Slam / Medicine Ball Rotational Wall Slam
Station 6: 6” Hurdles lateral High Knees / 12” Hurdles lateral High Knees
Station 7: Bodyweight T-Push-Up / Prisoner Lunge
Station 8: 6” Hurdles Tuck Jumps / 12” Hurdles Tuck Jumps
Station 9: Bodyweight Prisoner Squats / Bodyweight Inverted Row

COOLDOWN
Minimal cooldown, general stretching, planks and/or simple brief stretch to finish off
——————————————-

WARM-UP

2-4 minutes – In order (roughly 20 seconds per movement)

Arm Circles / Torso Rotation / Hip Flexor Stretch (Static) Quad Dynamic Standing Stretch / Hip Flexor Stretch (again) Quad Dynamic Standing Stretch (again) / Leg Swings Ankle Rock / Scapular Protraction/Retraction

2-4 minutes – In order (roughly 30 seconds per movement)

Hip Lift / Forward Lunge with Instep Windmill / T-Roll Inchworm

WORKOUT:

STATIONS – Campers paired into 4’s
After each series, follow with 45-60 seconds rest)

Series 1: 7-yard drill

(Each round lasts a total of 45-90 seconds)

Cones set apart 7 yards on the floor/field in box format. Cone-lane for each camper.
Suicides w/cone touches – Hand Walk – Forward Run/Back Pedal w/cone touches – Tuck Jumps

Series 2: 30m Drill (Sprints)

Sprint 30m, Walk back to starting line x 6 Sprints

Series 3: 15 Yard Drill (Body Crawls)
(Each round lasts the length of time to cross 15 yard distance)

Forward Bear Crawl – Lateral Bear Crawl Right – Lateral Bear Crawl Left – Reverse Bear Crawl/Crabwalk Forward/Reverse at halfway mark – Spiderman Crawl at halfway mark Walking Plank

Series 4: Hill Interval (Sprinting up Hill)
Sprint Up Hill, Walk back to starting line x 4 Hill Sprints

Series 5: Bodyweight Drill
(4 Minute Rounds. 20 seconds of work, 10 seconds of rest. Switching between exercises)

A1) Plank with External Rotation Left A2) Plank with External Rotation Right
B1) Overhead Squat B2) Mountain Climber
C1) Reverse Plank C2) Total Body Counters (Burpee’s)

Series 6: 30 Yard Drill (Sprints)
Sprint 30 yards, Walk back to starting line x 3 Sprints

COOLDOWN
Minimal cooldown, general stretching, planks and/or simple brief stretch to finish off
——————————————-
WARM-UP
Functional warm-up – 3 sets of 10
Shrugs
Arm Circles
Hip Rotations
Vertical Chop
Standing opposite arm and leg reach
Lunge with reach
25 jumping jacks
WORKOUT
You will need a medicine ball. You will also want to be far enough from the playground equipment so the
campers can sprint to it to perform other exercises. The participant will run after their ball each time they
throw it, once they get it they do the prescribed toss again, 10 x total per throwing exercise, or they can
partner up and toss to each other. Either way they will constantly be moving.
Overhead soccer throw-after 10 reps, sprint to playground and perform 5 assisted pull-ups. Followed by 10
explosive push-up (clap hands), and 25 crunches.
1minute break
Chest pass with partner or alone 10x. Sprint to playground equipment and complete inverted row. Only a
couple of people will be able to do this at a time. While others wait for their turn we perform skaters, skiers
and high knees.
1 minute break
Slams with medicine ball 10x (if there are not enough balls, others can be doing crunches, push-ups until
it is their turn).
Stay where you are and perform 10 squat jumps, 20 speed lunges and 10 mule kicks.
1 minute break
Repeat
COOLDOWN/STRETCH
General stretch – 10 minutes

21/11/16

WARM-UP
Then
WORKOUT 50 minutes (when the time is up you will stop the program). Do each one for 2 min and take the breaks as needed.

Lunges
Backward lunges
Side lunges
Push ups
Toe touches
Jump squats
Reverse crunches
Dips
Side/side abs
Butterfly arms
Wide push ups
Mt climbers
Sprinter lunges
Sumo Squats
Run 1 mile

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
One leg scissor kick (on your back) L
One leg scissor kick (on your back) R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Ankle Twist
Reach Through

COOLDOWN
Stretch
—————————————————
WARM-UP
Then
WORKOUT 50 minutes (when the time is up you will stop the program).
Do each for 3 min

Run/sprint
V-ups
Side shuffles
Reverse crunch
Jumping jacks
Dbl leg lifts
Resistance runs
Bicycle crunch
Run/sprints
Pull thrus

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
One leg Mt. Climber – L
One leg Mt. Climber – R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Knee Tucks

COOLDOWN
Stretch
—————————————

WARM-UP
Then
WORKOUT 50 minutes (when the time is up you will stop the program).
Each set is 300 reps and they need to try to complete it 3 times.

25 Jump squats
25 Jumping Jacks
25 Push ups
25 Dips
25 Jump Squat turns
25Wide Push ups
25 Lunges
25 Bicycle crunch
25 Burpees
25 V-ups
25 Belly blasters
25 Abs side to side

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
Mule kicks
Bird dogs

Abs – You will do each of these for 1 minute each

“My Favorite” Over head toe touches
The Alphabets

COOLDOWN
Stretch
——————————————
WARM-UP
Then
WORKOUT 50 minutes (when the time is up you will stop the program). Each exercise 2 minutes.

Froggy Push ups
Good Mornings
Mt Climbers
Step ups on bench or curb
Dips
Step downs on bench or curb
Wide push ups
Sprinter lunges
Arms circle circuit – out, forward, up
Lunges – front, side, back

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

Abs – You will do each of these for 1 minute each

“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch
————————————————-

WARM-UP
Then
WORKOUT 50 minutes (when the time is up you will stop the program). Do each for 2 min.

Jump Jacks / High Knees / Fast Feet
Run 1/4 mile
Push ups – Reg / Butterfly arms / Dips
Run 1/4 mile
Lunges / Jump squats / Sumo Squats
Run 1/4 mile
Flutter kicks / Scissor Kicks / Reverse crunch
Run 1/4 mile

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

Abs – You will do each of these for 1 minute each

“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch
—————————————-

18/6/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).
Each person will do a different group and then they will switch after done. Do each exercise for 1 min:

Group 1:
Jumping jacks / Jump Squats / Push ups

Group 2:
Lunges / Squat kicks / Dips

Group 3:
Burpees / Dbl leg lifts / Bicycle crunch

Group 4:
Bird dog / Reverse crunch / Wide push ups

Group 5:
Ab side to side / Sprinter lunges / Mason twist

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

18/6/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).

Run/Sprint 1/4 mile
Lunges 6 min
Skip 1/4 mile
Push ups 3 min
Bicycle crunches 3 min
Backwards run 1/4 mile
Sumo Squats 6 min
Side shuffles 1/4 mile
Frankenstein walk 6 min
BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Inner thigh leg raise
Outer thigh leg raise

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse crunch
Pull the rope

COOLDOWN
Stretch

18/6/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).
Do each for 1 min and then run 1 min and do over and over again:

Push ups
Reverse crunches
Jump Squats
Plank
Belly Blaster
Lunges
Butterfly arms
Dips
Knee tucks
V-ups
Wide push ups
Burpees
Repeat till time is up.

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Hold Hip Bridge
Hip Bridge up and down

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Elevated Bike Crunch
Stir the Pot

COOLDOWN
Stretch

18/6/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).
Do each for 2 min.

Lower:
Lunges w/kick / Squat kicks / Sprinter lunges

All Over body:
Burpees / Jump Squats / Jumping Jacks

Upper:
Up/Up Down/Down plank / Butterfly arms / Mt climbers

Abs:
V-ups / Bicycle crunch / Dbl leg lifts
Run if time allows

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Plank
Bird Dog

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Elevated Knee Tuck

COOLDOWN
Stretch

18/6/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).

Indian Run 6 min
Lunges Indian Runs 6 min ( everyone in a line of lunges and the person at the end, runs to the front and does lunges, etc)
Indian Run 6 min
FrankensteinWalk Indian Runs 6 min ( everyone in a line of FSW and the person at the end, runs to the front and does FSW, etc)
Indian Run 6 min

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight, (while laying on tummy)
Superman

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse ab twist
Butterfly crunch

COOLDOWN
Stretch

19/5/16

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).

Set 1:
Dips 1 min / Push ups 1 min / Skip 3 min
Set up on curb or bench 1 min each side / Squat Kicks 1 min each side

Set 2: each 1 min
Wide Push ups / Triceps Push ups / Dbl leg lifts
Repeat

Set 3: each 1 min
Jumping jacks / Reverse crunch / Knee taps / Burpees / Mt climbers

Set 4:
Fast feet 1 min / V-ups 1 min / Narrow push ups 1 min / Backward run 3 min / Backward lunges 2 min

Set 5: each 1 min
Plank / V-ups / Reverse crunch
Repeat

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight, (while laying on tummy)
Superman
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse ab twist
Butterfly crunch

COOLDOWN
Stretch

19/5/16

Warm-up
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).
Resisted run 1/4 mile each (you can do this with a towel around the waist holding back as they run)
Each of these are done as one is running and the other is doing the exercise and then they switch:

Partner 1 – they will do wind sprints 10/20/30/40/50 yards
Partner 2 – do this while partner 1 is wind sprint and when done, switch then go to next exercise after both are done:

Squat hold / Lunges / Up/Up Down Down plank / Jump squat
Jumping jacks / V- ups / Arm circles
Backward resistant run 1/4 mile each
Arm bombers 1 min each / Leg bombers 1 min each / Sit up 1 min each

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg scissor kick (on your back) L
One leg scissor kick (on your back) R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Ankle Twist
Reach Through

COOLDOWN
Stretch

19/5/16

WARM-UP
Then :
WORKOUT:
WORKOUT 50 minutes (when the time is up you will stop the program).

Do each for 2 min
Turkish Get ups / Prisoner Squats / Push ups / Butterfly arms
Run/sprints / Jump squats / Jumping jacks / Butterfly arms
Shuffle runs / Narrow push ups / V-ups / Dips
Burpees / Lunges / Knee tucks / Dips
Bicycle crunch / Plank / Reverse crunch

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg Mt. Climber – L
One leg Mt. Climber – R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Knee Tucks

COOLDOWN
Stretch

19/5/16

WARM-UP
Then :
WORKOUT
WORKOUT 50 minutes (when the time is up you will stop the program).
Do 1 rep of each then, 2 of each, then 3 of each all the way to 20 then back to 1:

Push ups / Reverse crunch
Jump squats / V-ups
Run/Sprint 1/4 mile
Dips / Dbl leg lifts
Burpees / Toe touches
Run/Sprint 1/4 mile
Up Up Down Down planks / Spiderman Lunges
Rolling push ups / Mason twist
Run/sprint 1/4 mile

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Mule kicks
Bird dogs
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
The Alphabets

COOLDOWN
Stretch

19/5/16

WARM-UP
Then :
WORKOUT:
WORKOUT 50 minutes (when the time is up you will stop the program).

Do each in reps of 20 and repeat each set 3 times.
Mt Climbers / Squats with toe raise
One leg squats (each side) / Burpees
Push ups / V-ups
Belly Blaster / Fast Feet
Plank side to side / Ab side to side
Lunges / Jump up/step downs

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

8/4/16

WARM-UP

WORKOUT 50 minutes (when the time is up you will stop the program).

Walk 5 min and run 1 min.
Walk 4 min and run 2 min.
Walk 3 min and run 3 min.
Walk 2 min and run 4 min.
Walk 1 min and run 5 min.

Break

Run 10 min.

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

8/4/16

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).
Do each one for 1 min.

Prisoner squat / Lunges / Skater lunges / Sprinter lunges / One leg squat (each side)

Break

Set cones 20 yards apart with mats on one side.
Sprint to the cone and sprint back and do each exercise for 40 reps, take a break as needed:

Dbl Leg Lifts / Mason twist / Plank (count 60) / Mt climbers / Alt toe touches
Bicycle Crunch / Push ups / Dips / Jumping jacks / Side plank / Fast feet

If more time is available, do again with running 2 times.

BUTTS AND ABS – 10 minutes

Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

8/4/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).

Run 1/4 mile (do each for 1 min)
Fast feet / Sumo Squats / Fast feet
Butterfly arms / Sumo Squats
Run 1/2 mile (do each for 1 min)
Jumping jacks / Dips / Jumping jacks
Push ups / Jumping jacks
Run 2/3 mile (do each for 1 min)
Squat jumps / Lunges / Squat jumps
Knee taps / Squat jumps

Run 1 mile

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.

Fire hydrants
Inner thigh leg raise
Outer thigh leg raise
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse crunch
Pull the rope

COOLDOWN
Stretch

8/4/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program).
Perform exercises assigned to each commercial theme. Just do them from the start to finish of each commercial
thru an entire show or sporting event.

Beer Commercials – good mornings
Auto Commercials – push ups
Drug Commercial – Burpees
Food Commercial – DeepWide Squats
Movie/show previews Commercials – Knee tucks
Insurance Commercials – Lunges
Cell Phone Commercials- sit ups
Diet Commercials – Jump squats

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Hold Hip Bridge
Hip Bridge up and down
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Elevated Bike Crunch
Stir the Pot

COOLDOWN
Stretch

8/4/16

WARM-UP
Then :

WORKOUT 50 minutes (when the time is up you will stop the program). Do each one for 1 minute.

Circuit 1 – Do 2x’s

Fast feet / High knees /Jump squats
Butterfly arms / Jumping jacks

Circuit 2 – Do 2x’s

Push ups / Butterfly arms
Wide push ups / Dips

Circuit 3 – Do 2x’s

Step up on curb or bench (each side) / Lunges
Squats / Sprinter lunges

Circuit 4 – Do 2x’s

Reg crunch / Reverse crunch / Scissor kicks
V-ups / Flutter kicks

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Plank
Bird Dog
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Elevated Knee Tuck

COOLDOWN
Stretch

14/1/16

WARM-UP
Then :
WORKOUT

WORKOUT 50 minutes (when the time is up you will stop the program).
Set 2 cones about 30 yards apart.
High knee running back and forth 6 min
Break
Low jog in place and drop down when you say and get up quick to a jog
again 6 min
Break
Wind sprint 6 min
Break
Resistance pulls 1/4 mile each partner.

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight, (while laying on tummy)
Superman
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Reverse ab twist
Butterfly crunch

COOLDOWN
Stretch

14/1/16

WARM-UP
Then:
WORKOUT
WORKOUT 50 minutes (when the time is up you will stop the program).
Run 1 mile
Run/sprints 1 mile
Jump up on step or curb and step down 3 min
Sprinter lunges 1 min each side
Run and down stadium any time remaining

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg scissor kick (on your back) L
One leg scissor kick (on your back) R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Ankle Twist
Reach Through

COOLDOWN
Stretch

14/1/16

WARM-UP
Then :
WORKOUT
WORKOUT 50 minutes (when the time is up you will stop the program).
Turkish get-ups 6 min
Run 30 yards do 30 jumping jacks run back and 30 more. 6 min
Forward lunges 2 min
Side lunges 2 min
Backward lunges 2 min
Side shuffles 2 min
Backwards run 2 min
Repeat
Run any time left
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg Mt. Climber – L
One leg Mt. Climber – R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Knee Tucks

COOLDOWN
Stretch

14/1/16

WARM-UP
Then :
WORKOUT
WORKOUT 50 minutes (when the time is up you will stop the program).
Jabs front 2 min / Jabs sides 2 min
Jabs up 2 min / Jabs down 2 min
Break
Jump rope 2 min / Fast feet 2 min
Legs up and over 2 min / Squat Kicks 2 min each side
Break
Skater lunges 2 min / Push ups 2 min
Sit ups 2 min / Skater lunges 2 min
Break
Push up 1 min / Sit up 1 min
Repeat x 4
Run if any time left
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Mule kicks
Bird dogs
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
The Alphabets
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

COOLDOWN
Stretch

14/1/16

Warm-up
Then:
WORKOUT
WORKOUT 50 minutes (when the time is up you will stop the program).
Run up and down the stadium steps 5 times. At the end of the set of five do one of the sets of exercises.
Run 1/4 mile and Repeat for each of the exercises.
Push ups 40
V ups 40
Dips 40
Burpees 20
Flutter kicks 40
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

24/10/15

WARM-UP
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
Do this in a parking lot using the parking lines. Count out 20 spaces. Start on the Left hand corner. The campers will go L to R hitting every line doing one exercise on the L and one on the R all the way up. Then run back and start again with new exercise. L. R.
Abs side/side-20.
Squat jumps 10
Butterfly arm 30.
Burpees 10
Good morning 20.
Sumo squat 10
Mt climbers 20.
Jump squat turn 10
Lt Leg swings 40.
Fast feet 30
Jumping Jacks 30.
Lunges 20

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Inner thigh leg raise
Outer thigh leg raise
Abs – You will do each of these for 1 minute each

“My Favorite” Over head toe touches
Reverse crunch
Pull the rope

COOLDOWN
Stretch

24/10/15

WARM-UP
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
Do each for 2 min

Dead fish
Flutter Kicks
Butterfly arms
Narrow push ups
Bicycle crunch
Sprinter Lunge
Slow bicycle crunch
Lunges
Run 1 mile
Repeat first 2 sets for 1 min each if time allows
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Hold Hip Bridge
Hip Bridge up and down
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Elevated Bike Crunch
Stir the Pot

COOLDOWN
Stretch

24/10/15

WARM-UP
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
Run 1 mile doing Cadence calls..
Frog jumps 40 yards run back.
Dips 1 min
Push ups 1 min
Repeat
Run/sprint 1 mile
Repeat set.
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Plank
Bird Dog
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Elevated Knee Tuck

COOLDOWN
Stretch

19/10/15

WARM-UP
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
Run 10 yards & back, do first exercise, run 20 yard & back, do first exercise, run 30 yards & back, do first exercise,run 40 yards & back, do first exercise, run 50 yards and back, do first exercise. Repeat then with the 2nd exerciseetc…
10 push ups
10 1 leg hip ext (each side)
10 Reverse crunch
10 Knee tucks
10 v ups
10 side to side abs
10 burpees
10 good mornings (each side)

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

19/10/15

Warm-up
Then:
WORKOUT 50 minutes (when the time is up you will stop the program). Set 2 cones up 20 yards apart. Do each set for 10 min.

Set 1
Sprint 20 yards do 8 squats, sprint back do 8 squats, etc…
Set 2
30 fast feet, skip to cone, 30 fast feet and 30 side to side abs and skip back, etc…
Set 3
Turkish get ups, sprint to cone and do 10 jumping jacks, 10 squat jumps, 30 butterfly arms, etc…
Set 4
Backward run to cone, do 10 good mornings each side, run backwards back 12 lunges on each side, etc…
Set 5
Side shuffle to cone, do 5 burpees, 10 star jumpers, shuffle back and do the burpees and star jumpers, etc….

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

19/10/15

Warm-up
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
25 Push ups
25 Squat jump turns
25 Burpees
25 V-ups
run 1/4 mile lap
25 Sprinter lunges (each side)
25 8 count
25Wide push ups
25 Jump Squats
run 1/2 mile lap
25 Get ups/or dips
25 Narrow Push ups
25 Side lunges (each side)
25 Double leg lifts
run 3/4 mile lap

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Mule kicks
Bird dogs

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
The Alphabets

COOLDOWN
Stretch

19/10/15

Warm-up
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).

Jog in place 1 min / Fast feet 1 min
Jump squats 1 min / Jumping jacks 1 min
Break / Repeat
Squat 1 min / Push ups 1 min
Wide squat 1 min / Wide push up 1 min
Sumo squat 1 min / Narrow push up 1 min
Break / Repeat
Plank 1 min / Spiderman lunge 1 min
Flutter kick 1 min / Bicycle 1 min
Break / Repeat /
Run/sprint remaining time

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg Mt. Climber – L
One leg Mt. Climber – R

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Knee Tucks

COOLDOWN
Stretch

19/10/15

Warm-up
Then:
WORKOUT 50 minutes (when the time is up you will stop the program).
Start out by running 1/4 mile. When you get to the stadium steps go up and down steps 4 times. Then run 1/4 mile again and repeat the process over and over again till your time is up.
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels
awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky

Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

19/9/15

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).
Run 10 yards & back, do first exercise, run 20 yard & back, do first exercise, run 30 yards & back, do first exercise, run 40 yards & back, do first exercise, run 50 yards and back, do first exercise. Repeat then with the 2nd exercise
etc…
10 push ups
10 1 leg hip ext (each side)
10 Reverse crunch
10 Knee tucks
10 v ups
10 side to side abs
10 burpees
10 good mornings (each side)
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

19/9/15

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program). Set 2 cones up 20 yards apart. Do each set for 10 min.
Set 1
Sprint 20 yards do 8 squats, sprint back do 8 squats, etc…
Set 2
30 fast feet, skip to cone, 30 fast feet and 30 side to side abs and skip back, etc…
Set 3
Turkish get ups, sprint to cone and do 10 jumping jacks, 10 squat jumps, 30 butterfly arms, etc…
Set 4
Backward run to cone, do 10 good mornings each side, run backwards back 12 lunges on each side, etc…
Set 5
Side shuffle to cone, do 5 burpees, 10 star jumpers, shuffle back and do the burpees and star jumpers, etc….

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

19/9/15

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).
25 Push ups
25 Squat jump turns
25 Burpees
25 V-ups
run 1/4 mile lap
25 Sprinter lunges (each side)
25 8 count
25Wide push ups
25 Jump Squats
run 1/2 mile lap
25 Get ups/or dips
25 Narrow Push ups
25 Side lunges (each side)
25 Double leg lifts
run 3/4 mile lap

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Mule kicks
Bird dogs
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
The Alphabets

COOLDOWN
Stretch

19/9/15

WARM-UP
Then :
WORKOUT 50 minutes (when the time is up you will stop the program).
Jog in place 1 min / Fast feet 1 min
Jump squats 1 min / Jumping jacks 1 min
Break / Repeat
Squat 1 min / Push ups 1 min
Wide squat 1 min / Wide push up 1 min
Sumo squat 1 min / Narrow push up 1 min
Break / Repeat
Plank 1 min / Spiderman lunge 1 min
Flutter kick 1 min / Bicycle 1 min
Break / Repeat /
Run/sprint remaining time

BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
One leg Mt. Climber – L
One leg Mt. Climber – R
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Up and Overs
Knee Tucks

COOLDOWN
Stretch

19/9/15

WARM-UP
Then :

WORKOUT 50:minutes (when the time is up you will stop the program).
Start out by running 1/4 mile. When you get to the stadium steps go up and down steps 4 times. Then run 1/4 mile again and repeat the process over and over again till your time is up.
BUTTS AND ABS – 10 minutes
Butts – You will start everyone at the same time and once it is burning sooooo bad they each will yell “it feels awesome” and they will do 10 more till everyone is done and everyone will start on the next side together.
Fire hydrants
Back leg pulse – leg straight,
Leg pulse – leg bent up to sky
Abs – You will do each of these for 1 minute each
“My Favorite” Over head toe touches
Touch toes
Scissor kick

COOLDOWN
Stretch

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