Lock Down Military Bootcamp
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Ground Rules• No standing still• You give 110% at all times• No slacking
Warm UpListen In &Switch On!
Water Break60 Seconds –keep your legs moving
Exercise IntroductionNormal Press Ups
Exercise IntroductionSit-ups/Crunches/Cyclesthe42.ie/
Exercise IntroductionSquats/Jump Squats
Exercise IntroductionBurpeeslandice.com/blogs
Exercise IntroductionDiamond Press Up
Exercise IntroductionPlank
Exercise IntroductionMountain Climbers
Exercise IntroductionGet Up’s
Exercise IntroductionWide Arm Press-Ups
Exercise IntroductionLeg Raises
Exercise IntroductionLunges/Jump Lunges
Water Break12 Stations -60 Seconds Each
Exercise 1, 2 & 3NormalPress-UpsSit-Up/Crunches/CyclesSquats/JumpSquats
Exercise 4Burpeeslandice.com/blogs
Exercise 5, 6 & 7Plank/Push PlankMountainClimbersDiamond Press-Ups
Exercise 8Get Up’s
Exercise 9, 10 & 11Leg Raises/FluttersLunges/JumpLungesWide ArmPress-Ups
Exercise 12Burpeeslandice.com/blogs
Water Break2 Minutes –keep your legs moving
Water Break12 Stations -30/45 Seconds Each
Great Work!Cool Down / Stretch