10.39 – Bootcamp Bodyweight With ISO Sprinkles

10.29 was a day off.
10.30 I decided I would take the participants outside for some running. Since I didn’t have shoes I went barefoot which, in retrospect, wasn’t the smartest thing I have ever done. It was 34 degrees outside with a humidex in the high 30s, but what the hell, there was some shade!

D10 4.5.2 Bodyweight ISO with Blocks

4 shuttle runs – 80m each
10 wall pushups
5 20m Hill runs
10 Jumping jacks
4 bear walk up hill and back
10 jumping jacks
5 20m hill runs
jog back 200m to gym

10 air squats on med ball each leg
10 lunge no step holding med ball
10 1 leg squat knee raise with med ball
10 air squats half bounce foot on mb each leg
60s deep squat hold
10 pullups

20 in and out row
10 roll to boat hold
20 bicycle each
20 arms up in and out
10 leg lifts

10 regular pushups arm on med ball each arm
10 military pushups both hands on med ball
10 double hand touch on med ball
10 pushup side raise hold for 5
10 pullups

10 dips legs straight on med ball
10 hop dips legs straight on med ball
10 dips one leg raised on med ball
10 leg lifts

10 squat opposite elbow to knee
10 rear lunge knee to opp elbow
10 1 leg squat hops
10 air squat half bounce
30s horse stance hold x4

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline
10 pullups

crunchy frog on 4 count
triple bicycles
laying scissors 3 position
10 rollback hold to shoulder

Bonus Killer

5 pushups hold low hold high 5 counts
4 military pushup hold low and high 5
3 side plank each side hold 10s
3 30s hip raise hold
1 60s sphinx hold

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