Family Owned and Operated

Free Boot Camp Workout

Posted May 6, 2014

Warm-up:

·        Toe Raises

·        March in place (high knees)

·        Arm Circles (front)

·        Arm Circles (back)

·        Jog in place (high knees)

·        Russian Twists

·        Jumping Jacks

·        Leg swings (front)

·        Leg swings (side)

·        Leg swings (back)

Phase 1:

·        10 Sumo Squats

·        10 Push-ups

·        10 (each side) Alt Lunge

·        1 minute Twisting jumps

·        10 (each side) Side Lunge

·        30 seconds Banana Roll

Phase 2:

·        4 total Push-up knee drive *2 each leg

·        4 total Spiderman Push-up *2 each leg

·        4 total Push-up kick out *2 each leg

·        30 seconds Scissor Kicks (crisscross)

·        10 Sumo Squats

·        5 each leg Push-ups (one foot up)

·        30 seconds Mountain climbers

·        Quick feet

Phase 3:

·        50 Jumping jacks

·        Karaoke Run 100 yards (one side)

·        Toe Touches (abs)

·        Karaoke Run 100 yards (other side)

·        Bicycles

·        10 Push-ups

·        Superman’s

·        Butt-Kickers

·        Then side planks till near failure

Cool-down

·        March in place (high knees)

·        Outer thigh lift

·        Inner thigh lift

·        Donkey kick

·        Outer thigh lift

·        Inner thigh lift

·        Donkey kick

·        Quad/ hip flexor stretch

·        Hamstring stretch

·        Side Splits

·        Hip Stretch

·        Downward dog

Mark Scott
Personal Trainer Mcloud, OK
NSCA certified
BS in Exercise Science

ptbymark.com

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