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Signify Bootcamp
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Shannon
May 06, 2020
How-to & DIY
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Signify Bootcamp
Shannon
May 06, 2020
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Transcript
Lock Down Military Bootcamp
Ground Rules • No standing still • You give 110%
at all times • No slacking
Warm Up Listen In & Switch On!
Water Break 60 Seconds – keep your legs moving
Exercise Introduction Normal Press Ups
Exercise Introduction Sit-ups/Crunches/Cycles the42.ie/
Exercise Introduction Squats/Jump Squats
Exercise Introduction Burpees landice.com/blogs
Exercise Introduction Diamond Press Up
Exercise Introduction Plank
Exercise Introduction Mountain Climbers
Exercise Introduction Get Up’s
Exercise Introduction Wide Arm Press-Ups
Exercise Introduction Leg Raises
Exercise Introduction Lunges/Jump Lunges
Water Break 12 Stations - 60 Seconds Each
Exercise 1, 2 & 3 Normal Press-Ups Sit-Up/ Crunches/Cycles Squats/Jump
Squats
Exercise 4 Burpees landice.com/blogs
Exercise 5, 6 & 7 Plank/ Push Plank Mountain Climbers
Diamond Press- Ups
Exercise 8 Get Up’s
Exercise 9, 10 & 11 Leg Raises/ Flutters Lunges/Jump Lunges
Wide Arm Press-Ups
Exercise 12 Burpees landice.com/blogs
Water Break 2 Minutes – keep your legs moving
Water Break 12 Stations - 30/45 Seconds Each
Exercise 1, 2 & 3 Normal Press-Ups Sit-Up/ Crunches/Cycles Squats/Jump
Squats
Exercise 4 Burpees landice.com/blogs
Exercise 5, 6 & 7 Plank/ Push Plank Mountain Climbers
Diamond Press- Ups
Exercise 8 Get Up’s
Exercise 9, 10 & 11 Leg Raises/ Flutters Lunges/Jump Lunges
Wide Arm Press-Ups
Exercise 12 Burpees landice.com/blogs
Great Work! Cool Down / Stretch