This is one straight from my current Bootcamp. You can reuse this template with different exercises and drills for an equally good workout.
Goals: Agility and Proprioception, High Intensity Training
Duration: 1 hour
Mats, cones, 2-3kg medicine ball
*Note: Run each cone drill for approx. 5 minutes.
- Reverse crunch w crunch
- Side plank w hip raises
- Table top w table top hip extensions
|Speed Drill||Partner resisted starts
|Push||Staggered hands pushups|
40-metre square – Carioca
|Lower||Long jump with 5 squats. 180 jump and repeat.|
|Quickness||Medicine ball lateral pass
|Reaction Time||Reactive side shuffle
|Pull||Prone hold forearm pull – 30 seconds each side|
|Balance||Reverse lunges w forward lunges|
- Mountain climbers
- Squat jumps
- Russian twist
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.