Signify Bootcamp

Transcript

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