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