Signify Bootcamp

Transcript

1. Lock Down Military Bootcamp
   

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2. Ground Rules
   • No standing still
   • You give 110% at all times
   • No slacking
   

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3. Warm Up
   Listen In &
   Switch On!
   

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4. Water Break
   60 Seconds –
   keep your legs moving
   

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5. Exercise Introduction
   Normal Press Ups
   

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6. Exercise Introduction
   Sit-ups/Crunches/Cycles
   the42.ie/
   

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7. Exercise Introduction
   Squats/Jump Squats
   

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8. Exercise Introduction
   Burpees
   landice.com/blogs
   

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9. Exercise Introduction
   Diamond Press Up
   

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10. Exercise Introduction
    Plank
    

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11. Exercise Introduction
    Mountain Climbers
    

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12. Exercise Introduction
    Get Up’s
    

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13. Exercise Introduction
    Wide Arm Press-Ups
    

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14. Exercise Introduction
    Leg Raises
    

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15. Exercise Introduction
    Lunges/Jump Lunges
    

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16. Water Break
    12 Stations -
    60 Seconds Each
    

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17. Exercise 1, 2 & 3
    Normal
    Press-Ups
    Sit-Up/
    Crunches/Cycles
    Squats/Jump
    Squats
    

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18. Exercise 4
    Burpees
    landice.com/blogs
    

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19. Exercise 5, 6 & 7
    Plank/
    Push Plank
    Mountain
    Climbers
    Diamond Press-
    Ups
    

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20. Exercise 8
    Get Up’s
    

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21. Exercise 9, 10 & 11
    Leg Raises/
    Flutters
    Lunges/Jump
    Lunges
    Wide Arm
    Press-Ups
    

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22. Exercise 12
    Burpees
    landice.com/blogs
    

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23. Water Break
    2 Minutes –
    keep your legs moving
    

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24. Water Break
    12 Stations -
    30/45 Seconds Each
    

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25. Exercise 1, 2 & 3
    Normal
    Press-Ups
    Sit-Up/
    Crunches/Cycles
    Squats/Jump
    Squats
    

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26. Exercise 4
    Burpees
    landice.com/blogs
    

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27. Exercise 5, 6 & 7
    Plank/
    Push Plank
    Mountain
    Climbers
    Diamond Press-
    Ups
    

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28. Exercise 8
    Get Up’s
    

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29. Exercise 9, 10 & 11
    Leg Raises/
    Flutters
    Lunges/Jump
    Lunges
    Wide Arm
    Press-Ups
    

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30. Exercise 12
    Burpees
    landice.com/blogs
    

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31. Great Work!
    Cool Down / Stretch
    

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