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The Fitness Bootcamp Club

Bootcamp ExercisesBootcamp Workouts

Athletic Bootcamp Workouts

2 New workouts from Isaac Wilkins
of
http://athleticbootcamps.com  and a Sure Results contributor

Isaac Wilkins Conditioning Workout #3   

Warmup

-Jog, 60 seconds

-Shuffle Left, 30 seconds

-Shuffle Right, 30 seconds

-A-Skips, 30 seconds

-Knee-to-Chest Walk, 30 seconds

-High Kicks, 30 seconds

-Prisoner Squats, 30 seconds

-Reverse Lunge, 30 seconds/15 each leg

-Sit-overs, 30 seconds

-Dynamic Hip Flexor Stretch, 30 seconds each leg

-Windmills, 15 seconds each way

-Elbow Circles, 15 seconds each way

-Neck Rolls, 15 seconds each way

-Push-up Walkouts, 30 seconds

-Supermans, 30 seconds

-Glute Bridges, 30 seconds

-Planches, 30 seconds

-Seal Jumps, 30 seconds

-Square Hops, 30 seconds

          2:00 Break

 

Workout
-Standing Triple Jumps  (1:00 instruction/3:00 exercise)

-Shuffle-to-Sprint  (1:00 instruction/5:00 exercise)

-Forward/Backward Sprint  (1:00 instruction/3:00 exercise)

          3:00 Break

Strength Circuit: (2:00 instruction/0:30 seconds on/0:15 transition/3 rounds)

8-Station

-Med Ball Clean and Throw (vertical)

-Side Planche Right

-1-Arm DB Jerk

-Band Squat

-Burpee

-Side Planche Left

-Band Pull-aparts

-Sandbag Zercher Lunge

          3:00 Break

Finisher: -Run 1.0 mile

 

Cooldown

-Stretch hips, quads, glutes, hamstrings, and calves / -Discuss a topic on nutrition or restoration if time permits

 

Isaac Wilkins

Soccer Sport-Specific Workout

 http://athleticbootcamps.com

Warmup

 

-Jog, 60 seconds

-Shuffle Left, 30 seconds

-Shuffle Right, 30 seconds

-A-Skips, 30 seconds

-Knee-to-Chest Walk, 30 seconds

-High Kicks, 30 seconds

-Prisoner Squats, 30 seconds

-Reverse Lunge, 30 seconds/15 each leg

-Sit-overs, 30 seconds

-Dynamic Hip Flexor Stretch, 30 seconds each leg

-Windmills, 15 seconds each way

-Elbow Circles, 15 seconds each way

-Neck Rolls, 15 seconds each way

-Push-up Walkouts, 30 seconds

-Supermans, 30 seconds

-Glute Bridges, 30 seconds

-Planches, 30 seconds

-Seal Jumps, 30 seconds

-Square Hops, 30 seconds

          2:00 Break

 

Workout

-Broad Jumps  (1:00 instruction/3:00 exercise)

-1-legged Hops 10yd  (1:00 instruction/3:00 exercise)

-Box Drill  (1:00 instruction/5:00 exercise)

-Reactionary Sprinting  (1:00 instruction/5:00 exercise)

3:00 Break

Strength Circuit: (2:00 instruction/0:30 seconds on/0:15 transition/4 rounds)

-KB Swings

-Soccer Ball Push-ups

-Reverse Lunges

-Band Pull-aparts

3:00 Break

Finisher

-1 to 10 lunges and sprints, 40 yd

 

Cooldown

-Stretch hips, quads, glutes, hamstrings, and calves / -Discuss a topic on nutrition or restoration if time permits

Get the all New Sure Results Volume 3 http://fitnessbootcampworkout.com

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