Free Men’s Bootcamp Workout Lehigh Valley
Warm up
Jog, boxing trot, Side straddle hops, Plank Jacks, Peter Parkers, Abe Vigoda, touch toes, Skip to my Lous,
Mosey
The Thang:
Pull ups with partner
Glute bridge- On back, glutes off the ground. Right leg out, Left leg out, one leg in, next leg in, push up with glutes
Pull ups halfway up
hamstring curl with partner- Bend leg, partner resists, then extend
Pull ups don’t go all way down
adductor extensions with partner- Extend leg out while partner resists
Mosey
tricep elbow extensions- place hands on end of bench and extend body, bend elbows
Incline lateral walk with arms, with push up- to the left and then right
Mosey to playground
Decline position with legs in swings
In and outs
Lunges
Derkins
Pulse squats
Shoulder taps
Bonnie Blairs
20 penalty Burpees
Mary
Count-arama
Name-arama
COT
Prayers