Boot Camp Training

Boot Camp Training, Las Vegas

• Run 1 mile
• Sit Ups, V Ups, Crunches (10 sets, 10-1 Reps) hard!
• Push Ups, Dive Bombers (10 sets, 10-1 Reps) hard!
• Weights 10-15 lbs bicep curls (25 reps) Tricep Curl (behind head) (25 reps), Military Press (25 reps) *(4 Sets of all these)  * In between sets do 25 push ups, and 25 dips on bleacher. 
• ABS- 3 sets of 15 Reps (Sit Ups)
• 1 minutes of twisty crunches (side to side) or 3 sets of 15 reps Twisties
  

Boot Camp Training, Las Vegas

• Run up Small Hill 4x 1 way with 12 lbs. medicine balls
• zig zag cone course make sure you touch each cone
• slolem poles
• 4 buckets 24 lbs in each...Run 50 yds 1 way, run back and retrieve next set
• Lunge 50 yds with 15 lbs hand weight(s)
• Run 50 yds and jump over 3 tables Run back full length. 
• Do this a total of 3 times. 
• End resting with only back against wall and feet at 90 degrees. Then stop and do calf lifts on the edge of a curb. 100 of these. 

Boot Camp Training, Las Vegas 

• Run a mile passing 12 lbs medicine ball to partner in back of you...Last person in line gets it and then runs it to front. Continue this till mile is done. 
• 2 minutes of push ups as many as you can Hard!
• 2 minutes sit ups as many as you can Hard!
• Big Tires Squat and roll over for 20 yards. Do planks around whole tire. 
• Hold Plank for 2 minutes and repeat back to where you started. Do plank around whole tire. 
• Hold feet up and hands up while sitting on derrier for 2 minutes. 
• Go to tire 25 push ups in plank plus 25 dips run foot ball field and jog back. 
• Repeat that 2 times
• Go to 45 degree hill or and for 2 minutes and 30 seconds to twisties. (Hold crunch and go side to side. Hard! on hill especially. Challenge!
• Lay on 45 degree hill with legs facing up hill. (legs can face down hill for more resistance)
• Legs out for 10 sec--> Legs spread 10 sec-->Left leg up 10 sec--> Right up 10 sec--> Both Left 10 sec--> Both Right 10 sec --> Center 10 sec..  Do 3 times. (Challenging)
• 10 V ups 
• 10 butt lifts

When I get back home I will be modifying some of these training techniques. Hope you enjoyed.