This is one straight from my current Bootcamp. You can reuse this template with different exercises and drills for an equally good workout.
Goals: Agility and Proprioception, High Intensity Training
Duration: 1 hour
Equipment needed:
Mats, cones, 2-3kg medicine ball
*Note: Run each cone drill for approx. 5 minutes.
Warm Up
400m jog
- Reverse crunch w crunch
- Side plank w hip raises
- Table top w table top hip extensions
Conditioning
| Speed Drill | Partner resisted starts
|
| Push | Staggered hands pushups |
| Agility | Squirm
40-metre square – Carioca
|
| Lower | Long jump with 5 squats. 180 jump and repeat. |
| Quickness | Medicine ball lateral pass
|
| Reaction Time | Reactive side shuffle
|
| Pull | Prone hold forearm pull – 30 seconds each side |
| Balance | Reverse lunges w forward lunges |
Cooldown
- Mountain climbers
- Squat jumps
- Russian twist
400m jog
Stretch
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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