Split Squat

Advanced Push Up

Hurdles

 Body Row

Warm up jog/ cycle for 10 minutes

Squat jumps – find a park bench, bottom of the slide, anything that requires a bit of a jump to get onto (make sure it’s stable!) and then perform 20 jumps, landing in a deep squat on the ground and a perfectly balanced squat on the object.

Push ups – place your hands just wider than shoulder width apart on the bottom of the same object and perform 20 push ups in solid form. Try and go as fast as you can without sacrificing good form to keep the intensity high.

Swing jackknife – put your feet on the chair of a swing and walk your body out into a push up position. Your body should then be parallel to the ground and draw your feet (and swing) towards you and then back into start position. Your body should form a pike position as you draw in and then flat, plank position as you return to the start. Perform 20 fast reps in good form.

Chin ups – find the monkey bars and perform 20 chin ups making sure you lift your chest to the bar and don’t hunch your shoulders round at the top. If you can’t do a chin up, perform a ‘negative’ where you jump up and really slowly lower yourself down. This is the important phase of the exercise.

Hamstring curl – then it’s back over to the swing, lying on your back on the ground this time with your feet up on the swing seat. Raise your body into a plank  – your body should be held up in the air by pushing your feet down on the swing seat, keeping your legs straight and supported by your shoulders and head which are still in contact with the floor. Another 20 reps.

Go for a sprint around the playground  and then get stuck into the second set of the above 5 exercises. Do 3 sets in total or 4-5 if you’re used to training in high volumes.

Call for further instruction of the exercises and I’ll send a picture to help demonstrate…Enjoy!

60 minutes of daily exercise alternating days of circuit training (resistance) and pure cardio. Cardio should involve 2 moderate/ hard sessions i.e. run/bike/swim and 1 easier session i.e. power walk. Circuit training sessions will involve a mix of boot camp strength exercises outlined below. Place a special emphasis on stretching all tight muscles daily.

Example training plan

Alternate between circuit and cardio training sessions during the week like this:

• Monday Circuit
• Tuesday Cardio
• Wednesday Circuit
• Thursday Cardio
• Friday Circuit
• Saturday Cardio
• Sunday Circuit

Circuit training session

Alternate 2 minute bursts of fast running/ cycling with 10 reps of the above exercises until you have completed all 3 sets.

Exercise    Set 1    Set 2    Set 3    Set 4
Stagger push up    10 each side    10 each side    10 each side
Jumping lunge    10 each side    10 each side    10 each side
Side step squat    10 each side    10 each side    10 each side
Hybrid plank    10    10    10
Rotating side plank     10 each side    10 each side    10 each side

Daily priority stretches

Chest, lats, upper traps, hamstrings, hip flexors, calves, quads, adductors

Nutrition

Breakfast – 2 poached eggs, 1 cup each of spinach, tomatoes, blueberries, 10 almonds
Lunch – 100g chicken or turkey breast, 1 cup each cucumber, tomatoes, salad leaves
Snacks – 1 cup of strawberries or an apple and 10 walnut halves
Dinner – 120g fresh tuna or salmon, 1 cup each broccoli, mixed peppers, spinach
Drinks – 3-4 cups green tea, 2-3 litres water

Boot Camp Diary Sheet

Bootcamp – A fitness diary

Download a Boot Camp diary sheet.