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Page 1: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

www.FamilyTimeFitness.com Copyright 2014 Family Time Fitness. All Rights Reserved

Page 2: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

2 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Table of Contents

Introduction Page 2

Exercise Descriptions with Demonstration Videos Page 5

Workouts Page 9

Workout Summaries Page 25

Page 3: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

3 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Introduction

The Family Boot Camp program is a fun but intense physical training program designed to build strength and aerobic fitness through a variety of

interval exercises. It is recommended that participants in the Family Boot Camp program are at least moderately fit before starting this program. If

you have not exercised regularly before we recommend completing the Beginner Fitness or Intermediate Fitness program before starting the Family

Boot Camp Program. Completing these two programs first will give you the fitness foundation to successfully complete the Family Boot Camp. The

Family Boot Camp program is designed to be done 3 times for week over 14 weeks. Each of the 8 workouts should take 20-40 minutes to complete

depending on how intensely you work through the exercises.

Training Considerations

When it comes to physical fitness, participant’s goals may differ. Weight

lifters and power lifters are concerned with the size and definition of muscles whereas athletes are concerned with improving performance in their specific

sport. Noncompetitive weight lifters have different goals still and their training should be executed differently depending on their goals. There are

many different methods for improving fitness. Boot Camp style programs are one training method that can be used. The great thing about boot camp

style training is that it provides a great deal of variation. There is not one best method for improving fitness. The important point is to find activities

you enjoy and incorporate them you’re your routines.

Principles of Training

A boot camp program designed to improve muscular strength and endurance

is governed by the following four basic principles:

Overload – to increase strength, muscles must be stressed beyond

their normal loads or resistance. Specificity – the overload principle must be uniquely applied to the

training objectives and the muscles that are to become stronger. Reversibility – if weight training is stopped, the gains of the training

will stop and strength will decrease to pre-training levels. Individuality – individuals should evaluate their unique strength

level, potential for strength improvement, and individual goals so that their training is specifically geared toward their personal improvement.

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

In essence these principles indicate that to increase and maintain strength and or cardiovascular fitness, individuals must plan their own programs with

their specific goals and monitor personal progress. The weight loads or resistances must exceed normal capacity, and the strength building

exercises must stress the muscles to be strengthened. The program must be consistent and maintained if strength gains are to occur over the course of

training.

All types of human movement, from simple to complex, require elaborate motor control from the central nervous system. Almost every physical action uses two types of muscular contractions: concentric and eccentric. In

concentric contraction, the muscle shortens, generates force, pulls the

tendon attached to the bone, and movement results. In eccentric contraction, the muscle generates force while it is lengthening. The bicep or

arm curl can be used to demonstrate concentric and eccentric contractions. When the participant lifts a dumbbell, the bicep muscles shorten (concentric)

to generate force. When the participant lowers the dumbbell, the biceps lengthen (eccentric) and generate enough force to control the weight as it is

lowered. Almost all physical movements are a series of concentric and eccentric contractions controlled by the central nervous system.

Important Variables

Four variables, frequency, intensity, time, and type, must be manipulated to develop an appropriate weight training program. A summary of each follows:

Frequency – How often a person needs to exercise.

The American College of Sports Medicine recommends doing resistance or strength training 2-3 times per week. Resting 48-72 hours between

resistance training sessions is needed to optimally promote the cellular

adaptations that stimulate muscle growth and associated gains in strength. Intensity – How hard a person needs to exercise.

A person should workout at an intensity they feel is somewhat hard to hard. This could be defined as moderate to vigorous intensity. When doing

resistance training it may be working to a point where it is difficult to complete the last repetition in a set.

Another method for training intensity is to perform an exercise for a specific amount of time. Doing the exercise for a longer period of time increases

intensity. For example, performing push-ups for 40 seconds is more intense than performing push-ups for 20 seconds.

Time- How long a person needs to exercise

Page 5: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

A boot camp workout should include 8-12 different exercises. This could include the warm-up and cool down. Depending on the individual’s goals a

person should perform 1-3 sets of each exercise. Type- Mode of exercise

A well designed boot camp program should be well balanced and target every major muscle group. The overall idea is to work all parts of the body

to achieve muscular balance. The important factor is that the exercises are safe and well balanced.

A strength training program often focuses on one of two goals; to improve or maintain muscular strength or improve or maintain muscular endurance.

Lifting heavier weights for fewer repetitions is associated with improved strength while lifting lighter weights for higher numbers of repetitions

improves muscular endurance.

Program Overview

This Boot Camp program is designed to be done over 14 weeks. The

program contains more than 35 different exercises designed to improve cardiovascular fitness, build strength, and improve flexibility. Each workout

consists of a warm-up, activities, and a cool down and should take 20 to 40 minutes to complete. The program is designed to be done 3 days per week.

The entire program is designed to be done in limited space with very little equipment. It is very easy to do this program in at home. If you follow the

workout schedule you should see improvements within 4 to 6 weeks. The best time to complete your workout may be first thing in the morning

before starting other activities. The afternoon may work better for you if you do not like to exercise in the morning. Adding other physical activities that

your family enjoys to your daily schedule will also help improve everyone’s fitness. Go walking, running, cycling, swimming, or hiking. Find ways to add

more physical activity to your life. Each exercise is fully described in the workout descriptions. The descriptions

give a starting point for the number of repetitions and sets. If you find the

workouts too easy, you can increase the difficulty by increasing the number of repetitions, increasing the time or add another set. As the program

progresses, the number of repetitions, time, and sets will increase. Follow the workout chart and do your best to complete the recommended number

of repetitions and sets of each exercise. You have the freedom to modify any exercises to make sure they are done safely. Rest as needed. Our hope is

that you have a great time using this program to improve your family’s fitness. Have fun!

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Exercise Descriptions with Demonstration Videos Bear Crawls and Jumping Jacks Click here for demonstration video

Bear Crawl: Get into a pushup position and bear crawl on all fours. Move along the

floor keeping yourself low. Keep the Chest lifted off the floor as you should move along.

Jumping Jacks: Start by standing with your feet together and your arms at your sides. Jump and spread your legs wide apart, bringing your hands together

overhead. Jump again, and bring your feet back together and arms back to your sides.

Bowing Position Click here for demonstration video Kneel on the floor and lay your torso on your thighs. Reach your arms out in front

laying them on the floor, palms down. Burpees Click here for demonstration video

Start in a standing position. Squat down and place both hands on the ground. Kick your feet back while keeping your arms extended. Bring your knees back towards

your chest, bringing your feet back to the squat position. Jump up from the squat position. Land softly on both feet.

Chest Stretch Click here for demonstration video Stand with your hands at your side. Interlace your fingers behind you and open

your chest looking up toward the sky. Crunches Click here for demonstration video

Lie face up on the floor with your knees bent. Place your hands by your ears or across your chest. Curl your shoulders towards your pelvis. Return slowly to the

start position. Dips Click here for demonstration video

Sit on the ground with your knees bent and feet on the ground. Place your hands on the ground behind your back. Your hands should be a little wider than shoulder

width apart with your fingers pointing forward. Raise your hips by pushing down with your hands and feet. Bend your arms until your backside touches the ground

and then extend arms. Light Jog/High Knees/Heel Touches Click here for demonstration video

High Knees: Using a short stride and bouncing on your toes, take a step with an exaggerated high stride. Keep your stride very short, about 18 inches. Drive your

knee as high as possible on each stride. As you drive your knee high, bounce up on the toes of your opposite foot. Keep cycling your legs through this motion so that you are moving slowly forward over the ground with the exaggerated high knee

motion and bouncing on your opposite foot. You should land in a flat foot position.

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Heel Touches: Begin by performing a slow jog. Kick your heels up as high as possible behind your body. Attempt to bounce your heels off your buttocks. Most of

the movement should be in your lower leg. Concentrate on raising your heels as high as possible and maintaining a very quick light stride. Your foot touchdown

should be flat footed with your foot maintained in a dorsi-flexed (toes up) position. Line Jumps Click here for demonstration video

This exercise focuses on speed so move as quickly as possible. Mark a small line or use one that is available. With both feet jump quick front and back for 30 seconds.

Rest for 10 seconds. Turn to the right and jump the line on your right side for 30 seconds. Rest for 30 seconds. Turn to the left and jump the line on your left side for 30 seconds.

Low Squats with alternating leg lifts Click here for demonstration video

Squats: Stand with your feet shoulder width apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree angle at the knee. Then return to the starting position.

Alternating Leg Lifts: Start in a standing position. Kick your right leg out in front

and try to touch your toe with your left hand. Return to the start position. Kick your left leg out in front and try to touch your toe with your right hand. Return to the start position. Keep both arm and leg straight. Alternate right leg/left hand

with left leg/right hand.

Lunge Jumps Click here for demonstration video Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent.

Switch legs in midair, like a scissor, and land in a lunge with your left leg forward. Repeat, switching legs again. To prevent injury, try to land as softly as possible.

Mountain climbers Click here for demonstration video Lie face down on the floor. Place the palms of your hands under your shoulders,

and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Stretch out your left leg for stability. Bend your

right knee and bring it up in the direction of your right hand. After bringing your right knee up, return it to the original position and do the previous step with your

left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber). Plank Click here for demonstration video

Power Walk/Side Step Squat Click here for demonstration video

Power Walk: Walk at a brisk pace while pumping your arms.

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8 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Side Step Squat: Start in a standing position with your feet together. As you step your lead foot out to the side begin to squat. As you start to stand up bring your trail foot back together with your lead foot.

Push-ups Click here for demonstration video Lie face down on the floor. Place the palms of your hands under your shoulders, and keep your legs together. Keep your toes in contact with the floor as you push

up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.

Push/Pulls Pyramid Click here for demonstration video

Push-ups: Lie face down on the floor. Place the palms of your hands under your shoulders, and keep your legs together. Keep your toes in contact with the floor as

you push up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.

Pulls: Start on your knees with your arms extended and hands raised over your head. Begin to move your hands away from each other as you bend your arms.

You should feel your shoulder blades (upper back) squeezing towards each other. Lower your arms until your elbows form a 90 degree angle and then begin to extend arms bringing your hands back together as you return to the start position.

Pyramid Stretch Click here for demonstration video

Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside down V with your body.

Quad Single Leg Stretch Click here for demonstration video

Standing, grab your right foot behind your back. Hold for 10-20 seconds. Reach and Pull Knees with push-ups Click here for demonstration video

Reach and Pull Knees: Walking forward reach your arms over head then pull arms down while lifting your right knee toward your chest. As your right foot plants back

on the ground reach arms over head. Pull arms down while lifting your left knee toward your chest. Return left foot to the ground while raising your hands over

head. Push-ups: Lie face down on the floor. Place the palms of your hands under your

shoulders, and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your chest is 3-4

inches off the floor.

Page 9: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

9 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Squat Jumps Click here for demonstration video Squat down, and touch the ground with your hands. Then extend up and jump. Keep your head above your hips while squatting. Land as softly as possible.

Standing Hamstring Stretch Click here for demonstration video

Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your right thigh for

balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread through the back of your

leg. Standing Overhead Stretch Click here for demonstration video

Standing interlace your fingers and reach overhead lengthening your body and look toward the sky.

Supermans Click here for demonstration video Lie face down on the ground. Place your hands out to the side with your arms bent

at 90 degrees. Raise your chest and arms off the ground then return to the start position.

V-Sits Click here for demonstration video Begin in a seated position with your knees bent and feet on the ground. Place your

hands on the ground behind your back for support. Your fingers should be pointed towards your back. Contract your abdominal muscles and core. Lift your feet

slightly off the ground and extend your legs until they are almost straight. Bring your knees toward your chest then extend legs back until they are almost fully extended.

Wide Stance and Narrow Stance Push-ups Click here for demonstration video

Wide Stance Push-up: Lie face down on the floor. Place the palms of your hands slightly in front and outside of your shoulders. Keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower

your body until your chest is 3-4 inches off the floor.

Narrow Stance Push-up: Lie face down on the floor. Place the palms of your hands slightly closer than shoulder width. Keep your arms close to your sides and your

legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.

Walking Planks Click here for demonstration video

Get in the plank position. Pick your right hand and foot off the ground and move them forward. When your right hand and foot return to the ground pick up your left hand and left foot and move them forward. Continue to repeat as you move

forward.

Page 10: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

10 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Family Boot Camp Workout 1

SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility

EQUIPMENT NEEDED: Exercise mat

Warm Up:

Bear Crawls and Jumping Jacks: Click here for demonstration video

Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep your chest lifted off the floor as you should move

along. Bear crawl for 30 seconds and then stand and complete 15 jumping

jacks. Repeat 2 times.

Squats with alternating leg lifts: Click here for demonstration video Start with both arms raised overhead. Stand with your feet shoulder width

apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree

angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to

touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.

Activity:

Push/Pulls Pyramid: Click here for demonstration video

Push-up one time and pull over head 8 times. Repeat the sequence adding1

push-up and 8 pulls each time until you reach 4 push-ups and 32 pulls then decrease the sequence returning to 1 push up and 8 pulls.

Jog/Squat: Click here for demonstration video

Jog for 30 seconds then complete body weight squats for 30 seconds. Repeat 4 times.

Jog/Plank: Click here for demonstration video

Jog for 30 seconds then complete a plank hold for 20 seconds. Repeat 4 times.

Mountain climbers: Click here for demonstration video

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Perform mountain climbers for 15 seconds. Rest for 30 seconds. Complete 4 sets.

Crunches/side crunches: Click here for demonstration video Complete 3 sets of 10 front crunches, right side crunches, and left side crunches. Rest for 1 minute between sets.

Cool Down:

Quad Single Leg Stretch: Click here for demonstration video

Standing, grab your right foot behind your back. Hold for 10-20 seconds.

Repeat with your left leg. Repeat 2 more times on each leg.

Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your

left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your

right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread

through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.

Chest Stretch: Click here for demonstration video

Interlace your fingers behind you and open your chest looking up toward the sky. Hold for 10-20 seconds and repeat 2 more times.

Page 12: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

12 Proprietary Activity for Family Time Fitness © 2014 Unauthorized copies are prohibited. This licensed copy is intended for teaching a classroom

or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Family Boot Camp Workout 2

SKILLS TAUGHT:

Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:

Exercise mat, distance markers

Warm Up:

Light Jog/High Knees/Heel Touches: Click here for demonstration video Jog lightly for 30 seconds. Continue to move forward and change to a high

knee jog for 30 seconds. Then change to a butt kick jog for 30 seconds. Repeat 2 times.

Push-Ups: Click here for demonstration video

Lie face down on the floor. Place the palms of your hands under your

shoulders, and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your

chest is 3-4 inches off the floor. Complete 2 sets of 30 second push-ups. Rest for 1 minute between sets.

Activity:

Sprints: Click here for demonstration video

2 sets of all out 50 yard sprints with a rest of 2 minutes between each sprint.

Shuttle Run: Click here for demonstration video

Set up markers at the start, 10 yards and at 20 yards. Pick a partner to race against. Sprint for 10 yards and touch the ground. Quickly turn and run back

to the starting line and touch the ground. Turn and run 10 yards and touch

the ground. Run back to starting line and touch the ground. Sprint and run past the 20 yard marker to finish. Rest while the other pairs race each other.

Repeat with your partner or another person.

Wheelbarrow walks with push-ups: Click here for demonstration video In a push-up position and your partner holding your feet, walk forward

keeping your hips down and body in proper alignment for 5 steps. Stop and complete 5 push-ups. Repeat 3 times. Rest as needed. Switch positions with

your partner. Complete 2 sets.

Page 13: Copyright 2014 Family Time Fitness. All Rights …...Beginner Fitness or Intermediate Fitness program before starting the Family Boot Camp Program. Completing these two programs first

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

V-Sits: Click here for demonstration video

Complete 2 sets of 30 second V-Sits with a rest between sets. Partner performs V sits while the other rests.

Supermans/Plank: Click here for demonstration video

Complete a 30 second superman exercise followed by a 30 second plank exercise. Repeat once more. Partner performs supermans while the other

person performs the plank.

Cool Down:

Quad Single Leg Stretch: Click here for demonstration video Standing, grab your right foot behind your back. Hold for 10-20 seconds.

Repeat with your left leg. Repeat 2 more times on each leg.

Standing Hamstring Stretch: Click here for demonstration video

Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently

inward. Lean forward from your hips, and rest both palms on top of your right thigh for balance and support. Keep your shoulders down and relaxed;

don’t round your lower back. You should feel a mild pull gradually spread through the back of your leg. Hold this position for 15 seconds. Repeat the

stretch with your right leg forward. Repeat 2 times with each leg.

Bowing Position: Click here for demonstration video Kneel on the floor and lay your torso on your thighs. Reach your arms out in

front laying them on the floor, palms down. Hold this position for 20 seconds. Relax, then repeat 2 times.

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Family Boot Camp Workout 3

SKILLS TAUGHT:

Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:

Distance Markers

Warm Up:

Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10

steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.

Reach and Pull Knees with Push-ups: Click here for demonstration video Reach your arms overhead and pull down lifting your right knee toward your

chest. Step forward with your right foot as you raise your arms overhead.

Pull down and lift your left knee toward your chest. Repeat for 10 steps on each side. Stop and get into a push up position and complete 10 push-ups.

Repeat this sequence 2 times.

Activity:

Partner Box Shuffle: Click here for demonstration video Mark out a box 20 feet on each of the 4 sides. Face your partner and start

at corner A of the box and shuffle to corner B. From corner B sprint to corner C. From corner C shuffle to corner D. From corner D sprint to corner

A. Rest while the other pairs complete the course. Repeat 2 times.

Line Jumps: Click here for demonstration video This exercise focuses on speed so move as quickly as possible. Mark a small

line or use one that is available. With both feet jump quick front and back for

30 seconds. Turn to the side and jump the line on your side to side for 30 seconds. Rest for 30 seconds. Mirror your partner with each set. Complete 2

sets of line jumps.

Wheelbarrow walks with push-ups: Click here for demonstration video In a push-up position and your partner holding your feet, walk forward

keeping your hips down and body in proper alignment for 5 steps. Stop and complete 5 push-ups. Repeat 3 times. Rest as needed. Switch positions with

your partner. Complete 2 sets.

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Squat Jumps: Click here for demonstration video

Complete 2 sets of 30 second with a rest between sets. As you perform the squat have your partner rest, then switch until both sets are complete.

Supermans: Click here for demonstration video

Complete a 30 second superman exercise with a rest between sets. As you perform the superman have your partner rest, then switch until both sets

are complete.

Cool Down:

Standing Overhead Stretch: Click here for demonstration video Standing interlace your fingers and reach overhead lengthening your body

and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.

Pyramid Stretch: Click here for demonstration video

Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside

down V with your body. Hold for 10-20 seconds. Repeat 2 more times.

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or co-op. Please contract Family Time Fitness for more information at FamilyTimeFitness.com.

Family Boot Camp Workout 4

SKILLS TAUGHT:

Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:

Exercise Mat

Warm Up:

Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10

steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.

Reach and Pull Knees with push-ups: Click here for demonstration video Moving forward reach your arms over head and pull down lifting your right

knee toward your chest, alternate with the left knee. Repeat for 10 steps

each side. Stop and get into a push up position and complete 10 push-ups. Repeat this sequence 2 times.

Activity:

Jog with Walking Lunges: Click here for demonstration video

Race your partner for 30 seconds. Winner tells partner how many walking lunges to perform, both partners complete the number determined by the

winner, between 5 and 15 repetitions. Repeat 3 times.

Jog with Push Ups: Click here for demonstration video Race your partner for 30 seconds. Winner tells partner how many pushups to

perform, both partners complete the number determined by the winner, between 5 and 15 repetitions. Repeat 3 times.

Jog with Dips: Click here for demonstration video Race your partner for 30 seconds. Winner tells partner how many dips to

perform, both partners complete the number determined by the winner, between 5 and 15 repetitions. Repeat 3 times.

Jog with V-Sits: Click here for demonstration video

Jog and race your partner for 30 seconds. Stop. Winner tells partner how many V-sits to perform, both partners complete the number determined by

the winner, between 5 and 15 repetitions. Repeat 3 times.

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Supermans: Click here for demonstration video

Complete a 30 second superman exercise with a rest between sets.

Cool Down:

Standing Overhead Stretch: Click here for demonstration video Standing interlace your fingers and reach overhead lengthening your body

and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.

Pyramid Stretch: Click here for demonstration video Place the palms of your hands on the ground and the soles of your feel

planted on the ground. Push your hips up toward the sky making an upside down V with your body. Hold for 10-20 seconds. Repeat 2 more times.

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Family Boot Camp Workout 5

SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility

EQUIPMENT NEEDED: Exercise mat

Warm Up:

Bear Crawls and Jumping Jacks: Click here for demonstration video

Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep the Chest lifted off the floor as you should move

along. Bear crawl for 30 seconds and then stand and complete 15 jumping jacks. Repeat 2 times.

Low Squats with alternating leg lifts: Click here for demonstration video

Start with both arms raised overhead. Stand with your feet shoulder width

apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree

angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to

touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.

Activity:

Total Body List Workout:

Move through the list of exercises in order. Repeat the list 5 times. Partner doesn’t move to the next exercise until everyone has completed the current

exercise.

5 Burpees

10 Push ups 10 second mountain climbers

Rest 1-2 minutes 15 V-Sits

15 Squats 5 walking planks

Rest 1-2 minutes

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Cool Down:

Quad Single Leg Stretch: Click here for demonstration video Standing grab your right foot behind your back. Hold for 10-20 seconds.

Repeat with your left leg. Repeat 2 more times on each leg.

Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your

left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your

right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread

through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.

Chest Stretch: Click here for demonstration video Interlace your fingers behind you and open your chest looking up toward the

sky. Hold for 10-20 seconds and repeat 2 more times.

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Family Boot Camp Workout 6 SKILLS TAUGHT:

Power, Speed, Coordination, Endurance, Strength, Agility

EQUIPMENT NEEDED: Exercise mat and stop watch

Warm Up:

Light Jog/High Knees/Heel Touches: Click here for demonstration video

Jog lightly for 30 seconds. Continue to move forward and change to a high knee jog for 30 seconds. Then change to a butt kick jog for 30 seconds.

Repeat 2 times.

Push-Ups: Click here for demonstration video Complete 2 sets of 10 push-ups with a 30 second rest in between the 2 sets.

Activity: TABATA #1: Click here for demonstration video

Squat for 20 seconds. Rest 10 seconds. Push-ups for 20 seconds. Rest for 10 seconds. Repeat this sequences for 2 minutes

Crunches: Click here for demonstration video

Crunches to the front for 15 repetitions. Right side crunch for 15 repetitions. Left side crunch for 15 repetitions. Repeat this sequence 2 times

TABATA #2: Click here for demonstration video

Lunge jumps for 20 seconds. Rest 10 seconds. Dips for 20 seconds. Rest for 10 seconds. Repeat this sequences for 2 minutes

Cool Down:

Quad Single Leg Stretch: Click here for demonstration video Standing, grab your right foot behind your back. Hold for 10-20 seconds.

Repeat with your left leg. Repeat 2 more times on each leg.

Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your

left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your

right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread

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through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.

Bowing Position: Click here for demonstration video

Kneel on the floor and lay your torso on your thighs. Reach your arms out in front laying them on the floor, palms down.

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Family Boot Camp Workout 7

SKILLS TAUGHT:

Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:

Exercise Mat and distance markers

Warm Up:

Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10

steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.

Reach and Pull Knees with push-ups: Click here for demonstration video Moving forward reach your arms over head and pull down lifting your right

knee toward your chest, alternate with the left knee. Repeat for 10 steps

each side. Stop and get into a push up position and complete 10 push-ups. Repeat this sequence 2 times.

Activity:

Sprints: Click here for demonstration video

Race your partner and Sprint for 50 yards. Rest for 2 minutes. Repeat once more.

Push-ups and Squat Jumps: Click here for demonstration video

Wide stance push-ups for 30 seconds. Squat jumps for 30 second. Complete 2 sets of each. Have your partner perform the squat jumps as you

are performing the pushups, switch until both sets are complete

V-Sits and Lunge Jumps:

V-sits for 30 seconds. Lunge jumps for 30 second. Complete 2 sets of each. Have your partner perform the lunge jumps as you

are performing the v-sits, switch until both sets are complete

Dips: Click here for demonstration video Complete 3 sets of 20 second dips with a rest between each set.

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Cool Down:

Standing Overhead Stretch: Click here for demonstration video

Standing interlace your fingers and reach overhead lengthening your body and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.

Pyramid Stretch: Click here for demonstration video

Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside

down V with your body. Hold for 10-20 seconds. Repeat 2 more times.

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Family Boot Camp Workout 8

SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility

EQUIPMENT NEEDED: Exercise mat, Watch

Warm Up:

Bear Crawls and Jumping Jacks: Click here for demonstration video

Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep the Chest lifted off the floor as you should move

along. Bear crawl for 30 seconds and then stand and complete 15 jumping jacks. Repeat 2 times.

Low Squats with alternating leg lifts: Click here for demonstration video Start with both arms raised overhead. Stand with your feet shoulder width

apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree

angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to

touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.

Activity:

Follow the Leader:

Body of the workout is 20 minutes. Choose a leader. As the leader complete the list of exercises at your pace/repetitions/sets. Once the list of exercises

is complete, choose the next leader and repeat until 20 minutes is reached.

Jog

Squat Jump Walking plank

Walking Lunges Dips

Crunches Supermans

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Cool Down:

Quad Single Leg Stretch: Click here for demonstration video

Standing, grab your right foot behind your back. Hold for 10-20 seconds. Repeat with your left leg. Repeat 2 more times on each leg.

Standing Hamstring Stretch: Click here for demonstration video

Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently

inward. Lean forward from your hips, and rest both palms on top of your right thigh for balance and support. Keep your shoulders down and relaxed;

don’t round your lower back. You should feel a mild pull gradually spread through the back of your leg. Hold this position for 15 seconds. Repeat the

stretch with your right leg forward. Repeat 2 times with each leg.

Keep in mind the following tips as you perform the standing hamstring

stretch: Keep your back straight and your abs pulled inward to make the stretch

more effective and to protect your lower back. Don’t lean so far forward that you lose your balance or feel strain in your

lower back.

Chest Stretch: Click here for demonstration video Interlace your fingers behind you and open your chest looking up toward the

sky. Hold for 10-20 seconds and repeat 2 more times.

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Family Boot Camp

Workout Summaries

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Week 1 Workout 1

Workout 1

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Squats with alternating

leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity

Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-

up and 8 pulls. Add 1 push-up and 8 pulls to each

sequence until you reach 4 push-ups and 32 pulls then

decrease sequence until you get to 1 push-up and 8

pulls.

Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30

seconds.

Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20

seconds.

Mountain climbers 4 15 seconds

Crunches/side crunches 3 Complete 10 crunches in each position.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 1 Workout 2

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Sprints 2 Sprint for 50 yards

Shuttle Run 2 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 2 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

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Bowing Position 2 Hold position for 20 seconds.

Week 1 Workout 3

Workout 3

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Partner Box Shuffle 2 Race your partner through the course

Line Jumps 2 Jump front to back for 30 seconds. Jump side to side

for 30 seconds.

Wheelbarrow walks

with Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

Squat Jumps 2 Perform squat jumps for 30 seconds.

Supermans 2 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 2 Workout 1

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

Week 2 Workout 2

Workout 5

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Complete the circuit 5 times. Rest as needed

Burpees Complete 5 burpees

Push-ups Complete 10 push-ups

Mountain climbers Complete 20 seconds of mountain climbers

V-Sits Complete 15 V-sits

Squats Complete 15 squats

Walking Plank Complete 5 walking planks

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 2 Workout 3

Workout 6

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform 10 push-ups.

Activity

Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4

minutes with 10 seconds rest between exercises.

Crunches 3 10 front crunches, right side crunches, and left side

crunches

Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4

minutes with 10 seconds rest between exercises.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 3 Workout 1

Workout 7

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side

Step Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Sprints 2 Sprint for 50 yards

Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of

narrow stance push-ups.

Squat Jumps 2 Perform 20 squat jumps

V-Sits 3 Perform V-sits for 20 seconds

Lunge Jumps 2 Perform lunge jumps for 30 seconds

Dips 3 Perform dips for 20 seconds

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

Week 3 Workout 2

Workout 8

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Choose a leader and work though each exercise at the leader’s pace. The leader chooses the number of sets and repetitions for each exercise. Change leader once all the exercises are completed. Continue this pattern for 20 minutes.

Jog

Squat Jumps

Walking Plank

Walking Lunges

Dips 3

Crunches

Supermans

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 3 Workout 3

Workout 1

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Squats with alternating

leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity

Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-

up and 8 pulls. Add 1 push-up and 8 pulls to each

sequence until you reach 4 push-ups and 32 pulls then

decrease sequence until you get to 1 push-up and 8

pulls.

Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30

seconds.

Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20

seconds.

Mountain climbers 4 15 seconds

Crunches/side crunches 3 Complete 10 crunches in each position.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 4 Workout 1

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Shuttle Run 2 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 2 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

Week 4 Workout 2

Workout 3

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Partner Box Shuffle 2 Race your partner through the course

Line Jumps 2 Jump front to back for 30 seconds. Jump side to side

for 30 seconds.

Wheelbarrow walks

with Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

Squat Jumps 2 Perform squat jumps for 30 seconds.

Supermans 2 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 4 Workout 3

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 5 Workout 1

Workout 5

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Complete the circuit 5 times. Rest as needed

Burpees Complete 5 burpees

Push-ups Complete 10 push-ups

Mountain climbers Complete 20 seconds of mountain climbers

V-Sits Complete 15 V-sits

Squats Complete 15 squats

Walking Plank Complete 5 walking planks

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 5 Workout 2

Workout 6

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform 10 push-ups.

Activity

Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4

minutes with 10 seconds rest between exercises.

Crunches 3 10 front crunches, right side crunches, and left side

crunches

Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4

minutes with 10 seconds rest between exercises.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 5 Workout 3

Workout 7

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side

Step Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Sprints 3 Sprint for 50 yards

Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of

narrow stance push-ups.

Squat Jumps 2 Perform 20 squat jumps

V-Sits 3 Perform V-sits for 20 seconds

Lunge Jumps 2 Perform lunge jumps for 30 seconds

Dips 3 Perform dips for 20 seconds

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 6 Workout 1

Workout 8

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Choose a leader and work though each exercise at the leader’s pace. The leader chooses the number of sets and repetitions for each exercise. Change leader once all the exercises are completed.

Continue this pattern for 20 minutes.

Jog

Squat Jumps

Walking Plank

Walking Lunges

Dips 3

Crunches

Supermans

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 6 Workout 2

Workout 1

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Squats with alternating

leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity

Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-up and

8 pulls. Add 1 push-up and 8 pulls to each sequence until you reach 4 push-ups and 32 pulls then decrease sequence until you get to 1 push-up and 8 pulls.

Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30

seconds.

Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20

seconds.

Mountain climbers 4 15 seconds

Crunches/side crunches 3 Complete 10 crunches in each position.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 6 Workout 3

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Shuttle Run 3 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 3 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 7 Workout 1

Workout 3

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Partner Box Shuffle 3 Race your partner through the course

Line Jumps 3 Jump front to back for 30 seconds. Jump side to side

for 30 seconds.

Wheelbarrow walks

with Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

Squat Jumps 2 Perform squat jumps for 30 seconds.

Supermans 2 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

Week 7 Workout 2

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 7 Workout 3

Workout 5

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Complete the circuit 5 times. Rest as needed

Burpees Complete 5 burpees

Push-ups Complete 10 push-ups

Mountain climbers Complete 20 seconds of mountain climbers

V-Sits Complete 15 V-sits

Squats Complete 15 squats

Walking Plank Complete 5 walking planks

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 8 Workout 1

Workout 6

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform 10 push-ups.

Activity

Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4

minutes with 10 seconds rest between exercises.

Crunches 3 10 front crunches, right side crunches, and left side

crunches

Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4

minutes with 10 seconds rest between exercises.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

Week 8 Workout 2

Workout 7

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side

Step Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Sprints 3 Sprint for 50 yards

Push-ups 3 30 seconds of wide stance push-ups then 30 seconds of

narrow stance push-ups.

Squat Jumps 2 Perform 20 squat jumps

V-Sits 3 Perform V-sits for 20 seconds

Lunge Jumps 2 Perform lunge jumps for 30 seconds

Dips 3 Perform dips for 20 seconds

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 8 Workout 3

Workout 8

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Choose a leader and work though each exercise at the leader’s

pace. The leader chooses the number of sets and repetitions

for each exercise. Change leader once all the exercises are

completed. Continue this pattern for 20 minutes.

Jog

Squat Jumps

Walking Plank

Walking Lunges

Dips 3

Crunches

Supermans

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 9 Workout 1

Workout 1

Exercise Sets Repetitions/Duration Comments

Warm Up

Low Squats with

alternating leg lifts

3 15 squats. Alternate leg lifts after each squat.

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Activity

Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-

up and 8 pulls. Add 1 push-up and 8 pulls to each

sequence until you reach 4 push-ups and 32 pulls then

decrease sequence until you get to 1 push-up and 8

pulls.

Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30

seconds.

Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20

seconds.

Mountain climbers 4 15 seconds

Crunches/side crunches 4 Complete 10 crunches in each position.

Cool Down

Quad Single Leg Stretch 3 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

3 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 9 Workout 2

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Shuttle Run 2 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 2 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 9 Workout 3

Workout 3

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Partner Box Shuffle 3 Race your partner through the course

Line Jumps 3 Jump front to back for 30 seconds. Jump side to side

for 30 seconds.

Wheelbarrow walks

with Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

Squat Jumps 2 Perform squat jumps for 30 seconds.

Supermans 2 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 10 Workout 1

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

Week 10 Workout 2

Workout 5

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Complete the circuit 5 times. Rest as needed

Burpees Complete 5 burpees

Push-ups Complete 10 push-ups

Mountain climbers Complete 20 seconds of mountain climbers

V-Sits Complete 15 V-sits

Squats Complete 15 squats

Walking Plank Complete 5 walking planks

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 10 Workout 3

Workout 6

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform 10 push-ups.

Activity

Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4

minutes with 10 seconds rest between exercises.

Crunches 3 10 front crunches, right side crunches, and left side

crunches

Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4

minutes with 10 seconds rest between exercises.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 11 Workout 1

Workout 7

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side

Step Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Sprints 3 Sprint for 50 yards

Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of

narrow stance push-ups.

Squat Jumps 2 Perform 20 squat jumps

V-Sits 3 Perform V-sits for 20 seconds

Lunge Jumps 2 Perform lunge jumps for 30 seconds

Dips 3 Perform dips for 20 seconds

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

Week 11 Workout 2

Workout 8

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Choose a leader and work though each exercise at the leader’s

pace. The leader chooses the number of sets and repetitions

for each exercise. Change leader once all the exercises are

completed. Continue this pattern for 20 minutes.

Jog

Squat Jumps

Walking Plank

Walking Lunges

Dips 3

Crunches

Supermans

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 11 Workout 3

Workout 1

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Squats with alternating

leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity

Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-

up and 8 pulls. Add 1 push-up and 8 pulls to each

sequence until you reach 4 push-ups and 32 pulls then

decrease sequence until you get to 1 push-up and 8

pulls.

Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30

seconds.

Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20

seconds.

Mountain climbers 4 15 seconds

Crunches/side crunches 3 Complete 10 crunches in each position.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

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Week 12 Workout 1

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Shuttle Run 3 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 3 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

Week 12 Workout 2

Workout 3

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Partner Box Shuffle 2 Race your partner through the course

Line Jumps 2 Jump front to back for 30 seconds. Jump side to side

for 30 seconds.

Wheelbarrow walks

with Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

Squat Jumps 2 Perform squat jumps for 30 seconds.

Supermans 2 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 12 Workout 3

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 13 Workout 1

Workout 5

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Complete the circuit 5 times. Rest as needed

Burpees Complete 5 burpees

Push-ups Complete 10 push-ups

Mountain climbers Complete 20 seconds of mountain climbers

V-Sits Complete 15 V-sits

Squats Complete 15 squats

Walking Plank Complete 5 walking planks

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 13 Workout 2

Workout 6

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform 10 push-ups.

Activity

Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4

minutes with 10 seconds rest between exercises.

Crunches 3 10 front crunches, right side crunches, and left side

crunches

Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4

minutes with 10 seconds rest between exercises.

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.

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Week 13 Workout 3

Workout 7

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side

Step Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Sprints 3 Sprint for 50 yards

Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of

narrow stance push-ups.

Squat Jumps 2 Perform 20 squat jumps

V-Sits 3 Perform V-sits for 20 seconds

Lunge Jumps 3 Perform lunge jumps for 30 seconds

Dips 3 Perform dips for 20 seconds

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 14 Workout 1

Workout 8

Exercise Sets Repetitions/Duration Comments

Warm Up

Bear Crawls and

Jumping Jacks

2 Bear Crawl 30 seconds followed by 15 Jumping Jacks

Low Squats with

alternating leg lifts

2 15 squats. Alternate leg lifts after each squat.

Activity Choose a leader and work though each exercise at the leader’s

pace. The leader chooses the number of sets and repetitions

for each exercise. Change leader once all the exercises are

completed. Continue this pattern for 20 minutes.

Jog

Squat Jumps

Walking Plank

Walking Lunges

Dips

Crunches

Supermans

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Chest Stretch 2 Hold for 10-20 seconds.

Week 14 Workout 2

Workout 4

Exercise Sets Repetitions/Duration Comments

Warm Up

Power Walk/Side Step

Squat

2 Walk for 30 seconds, turn to the right and side step

squat for 10 steps, then turn to the left and side step

squat for 10 steps

Reach and Pull Knees

with push-ups

2 Walk for 10 steps alternate bringing right knee then left

knee toward chest. Stop and complete 10 push-ups.

Activity

Jog with Walking

Lunges

3 Race your partner for 30 seconds, winner tells partner

how many walking lunges to complete.

Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner

how many push-ups to complete

Jog with Dips 3 Race your partner for 30 seconds, winner tells partner

how many dips to complete

Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner

how many v-sits to complete

Supermans 3 Perform supermans for 30 seconds.

Cool Down

Standing Overhead

Stretch

2 Hold for 10-20 seconds

Pyramid Stretch 2 Hold for 10-20 seconds

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Week 14 Workout 3

Workout 2

Exercise Sets Repetitions/Duration Comments

Warm Up

Light Jog/High

Knees/Heel Touches

2 Perform each exercise for 30 seconds.

Push-ups 2 Perform push-ups for 30 seconds

Activity

Shuttle Run 2 Run through course as quickly as possible

Wheelbarrow walks with

Push-ups

2 Every 5 steps stop and let partner with hands on

ground complete 5 push-ups. Take 15 total steps then

switch roles.

V-Sits 2 Perform V-sits for 30 seconds

Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of

plank

Cool Down

Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.

Standing Hamstring

Stretch

2 Hold for 10-20 seconds with each leg.

Bowing Position 2 Hold position for 20 seconds.