Here’s a rundown of my boot camp class that I coach along with my own training. We have a little pocket park across from our house where I hold classes. It’s basically a giant grass patch but it’s the perfect size for a boot camp.
Windmill with a dumb bell – 15 each side
Crisscross run down to end of park and back
20 goblet squats
Sprint around the park
20 push ups
5 rounds – 45 seconds on, 15 seconds rest
Jumping jacks, high knees, lateral hops
Plank: 5 rounds – 30 seconds on, 15 seconds rest
3×10 – squats, push-ups, kettle bell swing
For time (13:20)
Pull-ups – jumping
Cleans are a new thing for me. I’ve been really hesitant to do them because of my knee surgery so I really took my time and used a lighter weight. My knees feel great today so next week I’ll work on picking up the pace and adding some weight.