Outdoor Boot Camp 3.21.20

Outdoor Boot Camp with Amy 3.21.20.
Equipment needed:
Battle Rope – obviously not everyone, if anyone has this. If you want, you can skip this particular exercise set, but if you would like an alternative, please fill several Ziploc bags full of rice, beans or legumes and triple or quadruple bag them. Then place those bags in an old back pack or bag that zips up that you don’t care about.
Cones: You don’t need them. Any marker will do. You can even draw on the asphalt with chalk.
Mat – If you don’t have one, grab several beach towels as an alternative.
Sturdy Backpacks – I’m asking you to grab two if you like going heavy. If not, one will
suffice. Fill them with heavy books or textbooks.
Gliders – You can substitute these with hand towels or paper plates.
Chair – Please make sure that this is a solid chair for box jumps. No plastic wobbly chairs please and push it against a wall or make sure that it is secure. You do not have to jump as a step up will suffice.
Spotify playlist: follow me at amycpaul - Look for Outdoor Boot Camp 3.21.20 or click on the link: https://open.spotify.com/playlist/3kl2nmfZkD5etVFdMSLQxd
Warm Up
Circuit Style – 6 stations, Three – One minute exercises. We will go through all 6 stations and then repeat 2 more times.
Station 1 - Chair:
• Box Jumps or Step ups
• Lateral Jump or Step up with Twist
• Single Leg Lowers 30 seconds each side
Station 2 – Bodyweight:
• Weighted wall sit
• Wall walk to plank pop (I will demo alternatives for those w/wrist issues)
• Frogger jumps to wall walks
Station 3 – Battle Rope or Backpack:
• Jump Slams
• Lateral Slams
• Snakes
Station 4 – Cones or markers/chalk
• Carioca
• 5–10–5
• Lateral Shuffles
Station 5 – Heavy Backpack/s (you can use the same rice-filled backpack if you’d like)
• Farmer Carries (if you have two) bear hug walk (if you have one)
• Low squat walks
• Walking lunges
Station 6 – gliders or hand towels/paper plates
• Stir the pots
• Sit outs
• Semi circle mt. climbers
Finisher: Pick one exercise from each station or repeat all three sets and repeat 3x for 30 seconds each.
COOL DOWN – Stretch