All great stuff above!
Warm-up = jog, high knees, butt kicks, high skipping, kareoke, inside slide, walking lunges.
I like all of the examples above so I will add some advanced movements for the main workout.
walking on hands, hand stand push ups, walking firemans carry w a partner, squats w a partner, up hill sprints, wheel barrels w a partner!
Cool down, some core work and a light jog! Im fired up just writing this!
Good luck, Coach Briody
Some of the best strength moves are done at boot camps (or outside) because, traditionally, you’re using your body in a fantastically integrated way (and we can be our own best weights:).
Here’s a few:
-push up (ground, against wall, bench; variable tempos)
-plank (prone, rotating, supine, add leg lifts)
-squats (stationary, jumping, 180 jump squats 1/4 quick jump squats)
-hill walking (like walking lunges uphill)
-bear crawls up a hill or on the ground
-step ups (off a bench, stable step)
-partner resistance exercises