BB/KB/BW Football Boot Camp Workout

by admin on November 26, 2016

Today’s workout is a boot-camp style workout for “regular folks”, inspired by my (American) football background.

This is a (shortened) version of what our workouts looked like back in the day.

We’d start with a dynamic warm up … move to some strength work … head outside for conditioning … and finish with some core work / stretching.

Hope this helps as you plan your training for 2017.

*You’ll get the full version of this workout – with video exercise descriptions and more – as part of my Kettlebell Boot Camp Workouts Mega Pack, on sale this weekend for Black Friday / Cyber Monday:

=> Forest Vance Black Friday / Cyber Monday Sale

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Football Boot Camp Workout

1 – Dynamic Warm – Up:

Lunge With Reach – 10 each leg
Inch Worm – 10 each leg
Sumo Squat to Stand – 10 each leg

Repeat this circuit two times non-stop.

2 – Strength Circuit:

Deadlift – 5 Repetitions
Double KB Push Press – 8 Repetitions

Alternate these exercises for ten minutes, resting as needed. Use around 60-70% of your 1RM on the deadlift, and around 50-60% on the push press.

3 – Conditioning Circuit:

Run ~ 200 yards
20 Jumping Jacks
Run ~ 200 yards
20 Mountain Climbers
Run ~ 200 yards
20 Body Weight Squats
Run ~ 200 yards
10 Squat Jumps

Repeat sequence for ten minutes for as many rounds as possible. This workout is best done on a track where you can simply run half a lap for your 200 yards, or on a football field, where you can run the length of the field and back.

4 – Ab Circuit:

Planks :30 hold
Dead Bug – 10 (per side)

Repeat this sequence three times, resting as needed.

5 – Flexibility:

Pick three tight muscle groups for a static stretch, hold each for 30 seconds.

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Remember – this workout is just one of 72 you get in the KB Boot Camp Workouts Mega-Pack.

And if you’ve been thinking about picking up a copy, be sure to check it out – along with the rest of the deals you can get this weekend – at the page below.

You’ll kick yourself if you miss this! :)

=> Forest Vance Black Friday / Cyber Monday Sale

Signing off for now -

- Forest Vance
ForestVance.com

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