Winter Weekend Bootcamp Starts Tomorrow - 3pm

I have received a number of requests from personal training clients and friends to begin hosting an affordable weekend bootcamp.  I have finally gotten my act together, and we begin our "Winter Weekend Bootcamp" tomorrow afternoon.  Please see details below.  Continue to scroll down, too, to see a preview of tomorrow's workout.

*Sundays @ 3pm

*December through February 

*$10/ person for a 1 hour session

*Bring water and a towel

*We will be outdoors mostly, so dress appropriately

*Meet at Erin's house: email me directly if you are interested and would like my home address (erin.borchard@gmail.com)

*Please park in my neighborhood within the white hash marks curbside

*If you arrive late and cannot find us, we will be training in the medical offices parking lot across the street from my neighborhood (home of Arboretum Pediatrics, Charlotte OB/GYN, etc.)

WARM-UP:

*Jog to long grassy area by Arboretum Pediatrics

Traveling Dynamic Warm-Up

*High-Knee March

*Walking Butt Kickers

*X-Body Kicks

*Samson Stretch

*Alternating Side Lunges

Traveling Metabolic Warm-Up

*Squat-Thrust-Broad Jump there

*Squat -Thrust-2x Bkwd. Hop back

*Squat-Thrust-Lateral Hop (R lead) there

*Squat-Thrust-Lateral Hop (L lead) back

SPRINT AND STRENGTH: (if big group: 1/2 start w/ strength, 1/2 start w/ run)

#1: @ Grassy Hill-

*5-4-3-2-1 x Bkwd. Bear Crawl Up Hill/ Fwd. Bear Crawl Down (challenge: 5x Plank Jack @ top and bottom of hill ea. time)

*5-4-3-2-1 x Knee-Slapping High-Knee Run there/ back (short length of lot)

#2: @ Fountain-

*30-20-10 x Box Jumps OR Alternating Russian Step-Ups

*3-2-1 x Sprint Around Fountain (3x = 3x counterclockwise AND 3x clockwise)(pass on your right!!!)

#3: @ Fountain-

*15-10-5 x Decline OR Incline Push-Up + Hop-In (feet hop into hands; in decline, feet hop down from box/ back up to box)

*3-2-1 x Side Shuffle Around Fountain (always facing inward)(3x = 3x counter AND 3x clockwise)

#4: Parking Space and Curb

*12-10-8-6-4-2 x Plank Walk Down/Up Curb to Incline Burpee + Curb Hop

*12-10-8-6-4-2 x Fwd./ Bkwd. Parking Space Shuttle Run (long length of parking space: Run Fwd. full length - floor touch - Run Bkwd. full length - floor touch)