Each one hour session will start with a ten minute warm-up that concentrates on heating up the body with dynamic and active stretches along with dynamic movement designed to safely prepare the nervous system, muscles and joints for Bootcamp.

A 30 minute conditioning phase will follow that utilizes athletic integrated drills that improve muscular strength and endurance as well as cardiovascular fitness, athletic ability, postural control and dynamic flexibility.

During the conditioning phase, which will vary each day, we will incorporate a variety of equipment such a KettleBells, medicine balls, resistance tubing and exercise bands with body weight drills. The program is designed utilizing methods and techniques that are excellent for progressive training using both partner and solo exercises.

A ten-minute "core" workout follows. Key to all of your exercising, posture and back health is a strong core. Here again, you will be using a wide variety of exercises to hit all of the muscles involved in stabilizing the core.

Finally, a ten-minute stretch phase that will target the entire body with static stretches and integrated yoga movements to relax and increase flexibility.

You will get dirty, you will sweat and you may be tired and at times experience delayed onset soreness from muscles that are being challenged for the first time or beyond where they have been.

What to Bring:

It is not required but a mat will make the ground exercises more comfortable.

What to wear:

Comfortable exercise clothing and running shoes. Dress for the weather and remember that you will heat up and probably want to shed layers. We will be out there rain or shine so an appropriate waterproof shell when necessary and please note that cotton is not the best choice in the rain - it soaks in the water and stays cold. A variety of athletic clothing is available that is made of water wicking, fast drying fabric that holds in body heat.