Boot Camp-Cones and Ladders

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
For each drill, complete 8-10 repetitions of each movement for 3 to 4 rounds total. Rest 90 seconds in between the cone drill and ladder drill or take an optional five minute jog.

Equipment Needed: Two large objects to act as cones (i.e. water bottles, cleaning supplies, cans, etc.) and 10-12 flat and long objects spaced 1.5 feet apart like rungs of a ladder (i.e. rulers, pencils, strips of paper, etc.).

WARM-UP
woman demonstrating walking lunges female demonstrating prisoner squats
female demonstrating arm circles  

 

CONE DRILLS
EXERCISES AND MODIFICATIONS
For each movement: 8-10 repetitions for 3-4 rounds total (use modification if needed)
Rest for 90 seconds or Jog for 5 minutes
female demonstrating lateral shuffles female demonstrating modified lateral shuffles
female demonstrating forward and backward figure 8's female demonstrating modified forward and backward figure 8's
female demonstrating plank walks female demonstrating modified plank walks
female demonstrating lateral figure 8's female demonstrating modified lateral figure 8's

 

LADDER DRILLS
EXERCISES AND MODIFICATIONS
For each movement: 8-10 repetitions for 3-4 rounds total (use modification if needed)
Rest for 90 seconds or Jog for 5 minutes 
female demonstrating in-in out-out runs female demonstrating modified in-in out-out runs
female demonstrating high knees female demonstrating modified high knees
female demonstrating two feet jump in, squat out female demonstrating modified two feet jump in, squat out

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
female demonstrating calf stretch female demonstrating quad stretch
female demonstrating runner's lunge to pike  

 

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