Circuits for Bootcamp

Equipment: Hand weights/Barbell, mat

Arms/Shoulders warm up

  1. Wrist rolls
  2. Shoulder rolls
  3. Y, T, W
  4. Touch finger tips behind back

Timed warm up, 40/10

  1. Low Impact Jacks
  2. Squats
  3. “Jump Rope”
  4. Around the World Lunges
  5. Slow Mountain Climbers (knee to opposite elbow)
  6. Hip Opener/Grasshopper

Circuit 1 (40/20 x3)

  1. Squat, Curl, Press
  2. Burpee to Deadlift (NO Pushup)
  3. Alt Rev Lunge w/Overhead hold
  4. Push up to renegade row
  5. Weighted Sit-up to Russian Twist
  6. Marching Hip Raises

Circuit 2 (50 min / 10 second break)

  1. Back and forth lateral shuffle, touchdown
  2. 4 lunge hops
  3. Sprint forward/back, 180 hop, return, repeat
  4. L/R box drill
  5. Frog hop
  6. 4 ladders

Circuit 3 (20/10)

  1. Speed planks
  2. Double Leg Stretch
  3. Twisty Mountain Climbers
  4. Boat or Hollow Body Hold
  5. Superman’s
  6. Leg Raises

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