Climb The LADDER!

[dsullivan]

I love this one and so do my participants!

DYNAMIC WARM-UP (10 minutes)
400m Jog
25 Jumping Jacks (Military Style in a circle: Trainer counts "1, 2, 3" and participants follow along saying, "1"... "2"... etc.)
10 Walking Tin Soldiers (arms up; stretch out leg long and touch hand to opposite foot)
10 Walking Lunges with Trail Leg Stretch and Ankle Rotations (5x each leg)
10 Walking Inch Worms (10 Forward/10 Backward)
10yard Duck Walk (crouch low with glutes close to heels; chest up; walk on forefoot to stretch calves)
10 Walking Lateral Side Lunges (5x each leg)
30s Front and Back Line Hops
30s Side to Side Line Hops

HEADLINER (25-30 minutes)
Exercises:

5 Hindu Push-Ups (or Bombdiver Push-Ups)
10 Plie Squats (add jump coming up for challenge)
15 V-Raises (aka V-Ups)
20 One Legged T-Lunge (10x each leg; transition from lunge into T-shape--one leg and arms perpendicular to ground)
25 Seated Russian Ab Twists
30 Plank Hold with foot taps (15x each leg)

400m Run (or 200yds or Stair Climb)

Set-Up: Create 6 stations in a line using cones, lines, or landmarks. Perform each exercise above at each station, starting with the 5 repetitions at 1st station and add the subsequent exercises to each station. Once 6th station is completed, camper runs 400m, returns to 1st station, and completes as many rounds as possible in the given time frame. You can have the campers keep track of rounds completed to gauge progress for this routine.


TABATA FINISHER (4 minutes total-20s ON/10s OFF; alternate between 2 exercises)
1) Fast Feet (think Tina Turner!)
2) High Knees

COOL-DOWN (10 minutes)
400m Jog

On Ground:
Full Body Stretch (arms and legs stretched long; feet flexed; deep breaths)
Right Knee Stretch (bring knee toward chest)
Right Inner Thigh Stretch (shift knee out towards armpit)
Right Hip/Lower Back Stretch (drop R knee to ground over L leg; L arm holds knee in place; R arm parallel to shoulders; eyes gaze over R shoulder)
Full Body Stretch
Repeat the above stretches for L side
Lower Back Stretch (Both knees in toward chest; hands on opposite elbows; rocking side-to-side)

Roll to Stomach:
Shoulder Stretch (place one arm underneath the other arm; keep gaze to ground to protect neck; tops of feet flat on ground; switch)
Quad Stretch (foot in hand; kick foot back into hand to lengthen arm and quads; gaze to ground)
Cobra (hands at chest; forearms to ground; pushing chest up from ground; gaze up)
Child Pose
Downward Dog (shift weigh from one leg to the other to stretch calves)

David Sullivan
Boot Camp Instructor
Vast Fitness
www.vastfitness.com
www.facebook.com/vastfitness

[Kyle]

This looks like a killer David! Great work!

[njfitmom]

love the T lunge variation. Cool, thx!

[Naomi Miller]

Used this workout earlier in the week with my group, they were all completely stuffed afterwards and complained of sore muscles 2 days later!!!