Boot Camp Workout

Ready to get moving? Let’s rock!

Warming up, why and how

  • Barefoot running or walking, up and down the field
  • Skipping up, Arms and legs cross over on the return
  • Arms pump in place for one minute, no legs
  • Run without touching heels down to end of field, use arms
  • Fast turnover of legs on the return
  • Warrior Kicks
  • Stationery lunges in place

Boot Camp Workout

  • Barefoot running, good form on grass, practice with arms and legs
  • Run backward, find a line and follow it
  • One or two legged squats (one is best) 10 both sides, of course
  • Jump straight up, hands over head 10
  • Repeat squats, Repeat Jumps
  • Pushups – 10
  • Rotator table-top crunches, up, back, side to side, 10 each
  • Plank, hold for 60 seconds
  • Hurdles, in and out 20 each side, use partner or hold onto bar. Do not bring foot to ground until finished with each
  • Toe raises, single leg, use partner

Stretching (Sitting or Lying Down)

  • Calf stretches
  • Quad stretch sit
  • Hamstring sit stretch
  • Psoas stretch
  • Ankle rotation and stretch cycle (for injury prevention and stretch/strengthening)
  • Touch hands behind back

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