One Hour Full Body Boot Camp Workout Plan

# 2 One Hour Full Body Boot Camp Workout Plan

As clients arrive have them begin stretching. Once everyone is there I will go over the 10 stations for a full body circuit training course.

Full Body Obstacle course with Stations set apart separately across gym, clients will timed spending 1 minute at each station. A 30 minute jog/ rest period will be taken between each station switch. Repeat this two times over. 10 stations assuming max of 2 clients at 1 station each time.

Station #1- Begin in low plank position on elbows using right hand then left hand push body up to high plank position then back down to low plank.

Station #2- Standing with feet hips width apart, holding set of light dumbbells perform bicep curl while squatting as you stand up kick right leg forward. Repeat squat and stand up kick on left leg alternating.

Station #3- Jump Rope

Station #4- Bent over rows using heavy dumbbells

Station #5- Grab light dumbbells in both hands perform reverse lunge with right foot back while lifting weights laterally to the side. Return to start and repeat on left leg.

Station # 6- Ski jumping cardio. With feet and legs together slightly bent jump up and twist landing with legs slightly bent as if skiing down an icy slope.

Station #7 Push up with Rows, perform push ups on handles of weights as you lift up pull back with elbow and perform a one arm row while other arm is straight and balancing you.

Station # 8 Tricep dips upon straightening of arms lift hips up to form a straight angle with body

Station # 9- Jumping Jacks with resistance. Place resistance band under both feet, tube crossed in front of leg and handles in opposite hand making an X perform jumping jacks.

Station # 10 Bicycle crunches

Cool Down Stretching same as work out 1

Stretch #1- Stretching hip flexors through a supported lunge stretch (crescent pose) beginning with right leg back both arms sweep over head for 2 breathes and then down to ground for two breaths. Keeping right arm down on ground twist torso and chest to the right spreading arms wide to stretch lower back and chest, hold two breaths. Repeat these two stretches on other side.

Stretch #2- Balancing on left leg bend right knee back to stretch quads, Repeat on other side.

Stretch #3- Standing on bent left leg and forward bend from hip flexor bring right leg forward with toes up to stretch hamstring, Repeat on other leg.

Stretch #4- Arms overhead hands clasped reach up and bend right to stretch side torso on both sides and then bend forward to stretch shoulders.

Stretch #5- Seated with legs straight, bend at waist stretching back and hamstrings hold for 5 deep breaths.

Stretch #6- Laying on back bring right knee to chest and twist facing arms to left, repeat on other side.

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