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Lock Down Military Bootcamp
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Ground Rules
• No standing still
• You give 110% at all times
• No slacking
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Warm Up
Listen In &
Switch On!
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Water Break
60 Seconds –
keep your legs moving
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Exercise Introduction
Normal Press Ups
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Exercise Introduction
Sit-ups/Crunches/Cycles
the42.ie/
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Exercise Introduction
Squats/Jump Squats
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Exercise Introduction
Burpees
landice.com/blogs
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Exercise Introduction
Diamond Press Up
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Exercise Introduction
Plank
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Exercise Introduction
Mountain Climbers
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Exercise Introduction
Get Up’s
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Exercise Introduction
Wide Arm Press-Ups
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Exercise Introduction
Leg Raises
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Exercise Introduction
Lunges/Jump Lunges
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Water Break
12 Stations -
60 Seconds Each
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Exercise 1, 2 & 3
Normal
Press-Ups
Sit-Up/
Crunches/Cycles
Squats/Jump
Squats
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Exercise 4
Burpees
landice.com/blogs
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Exercise 5, 6 & 7
Plank/
Push Plank
Mountain
Climbers
Diamond Press-
Ups
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Exercise 8
Get Up’s
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Exercise 9, 10 & 11
Leg Raises/
Flutters
Lunges/Jump
Lunges
Wide Arm
Press-Ups
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Exercise 12
Burpees
landice.com/blogs
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Water Break
2 Minutes –
keep your legs moving
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Water Break
12 Stations -
30/45 Seconds Each
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Exercise 1, 2 & 3
Normal
Press-Ups
Sit-Up/
Crunches/Cycles
Squats/Jump
Squats
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Exercise 4
Burpees
landice.com/blogs
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Exercise 5, 6 & 7
Plank/
Push Plank
Mountain
Climbers
Diamond Press-
Ups
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Exercise 8
Get Up’s
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Exercise 9, 10 & 11
Leg Raises/
Flutters
Lunges/Jump
Lunges
Wide Arm
Press-Ups
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Exercise 12
Burpees
landice.com/blogs
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Great Work!
Cool Down / Stretch