Bird Key Bootcamp sample class

At Bird Key Park in beautiful Sarasota Florida, Parker Lennon and myself instruct a motivated class at 9 am through a demanding group workout. We utilized buddy exercises, kettle bells, TRX and many other tools into the program to make the class not only fun but adding another aspect to the class all together. Although the class was fairly difficult there was fun had by all.

If you want to give it a shot by yourself. Here it is.

Warm up/cone drills (about 25-30 yards apart):  

  • 4 half sprint/ half sprint
  • Skips (skip long jump high there, skip short and fast on the way back)
  • Lateral run (don’t cross feet over)
  • Wacky walks (walking in a squat position)
  • Bear crawls (Crawl on hands and feet, no knees, while keeping hips down)

Body weight resistance exercises

  • Push-up 1 minute
  • Mountain climber 1 minute
  • Alternating jump lunges 1 minute
  • Hi plank with alternating rotations 1 minute
  • Butt kick to high knees 1 minute
  • *Repeat 2 times*

Kettle bell exercises 

  • Single arm upright rows 20 reps/arm
  • Single arm bent over reverse fly 20 reps/arm
  • Single arm hip swings 20 reps/ arm
  • Single arm snatch 20 reps/ arm

Buddy exercises 

  • 20 squats to jumping high fives
  • 10/arm high plank high fives
  • 5/leg squat with overhead kick
  • 10/leg Forward to reverse lunge

Ladders w/ 10 yard sprint

  • 3x’s Bunny hops
  • 3x’s High knees forward (each foot one box once)
  • 3x’s Zipper drill (one foot in a box the other is out)
  • 4x’s Ali shuffle drill


  • Neck/ upper traps stretches
  • Triceps
  • Back/ shoulder blades
  • Chest
  • Lats
  • Quads
  • Hamstring
  • Calves

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