HOPE BOOT CAMP EXERCISES every 1/2 mile (approx.) down the course (Male team, Female team, Mixed team and Masters Over 40 age team totals – see below) We will have Video done showing the majority of the exercises.

Team Activity Station 1
-Plank Jacks (Male, 100 count/ Mixed, 80 count/ Female, 60 count/ Masters, 40 count) on your bows (elbows) plank then do jumping jack with your feet (in and out)
-Lunges (Male, Mixed, Female 100 count/ Masters, 40 count) alternating legs single count

 

Team Activity Station 2 
-Jump Up Squat’s (Male, 100 count/ Mixed, 80 count/ Female, 60 count/ Masters, 40 count) – Jump up take a Basketball shot then down into a squat touching the ground (Duke Blue Devils basketball defense move)
-Bicycle Sit Ups (single count) (Male/Mixed/Female/Masters, 200 count)

 

Team Activity Station 3 
-Burpees (Male, 100 team count/ Mixed, 80 count/ Female, 60 team count/ Masters-team members over age 40, 40 team count)
-Rock/Bench/Curb Dips (Male, 100 team count/ Mixed, 80 count/ Female, 60 team count/ Masters, 40 team count)

 

Team Activity Station 4 
-Happy Jacks (Male, Mixed, Female – 5 jumping jacks, 1 squat, repeat – do 10 sets each team member/ Masters, do 2 sets each team member)
-Knee to Chest Jump Tucks (Vertical Jump bringing both knees to your chest) (Male, 100 count/ Mixed, 80 count/ Female, 60 count/ Masters, 40 count) 

 

Team Activity Station 5 
-Push Ups (Male, 100 count/ Mixed, 80 count/ Female, 60 count/ Masters, 40 count)
-Flutters (legs scissor up and down) (Male/Mixed/Female/Masters, 200 single count)

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