7 Day Boot Camp Programme

Friday Arrive 7 day Bootcamp

Time	Activity
1400	Arrive, Check in and room allocation.
1430	Individual weigh in and assessment.
1600	Orientation to training areas
1700	Dinner
1800	Personal time

Time Activity

1400 Arrive, Check in and room allocation.

1430 Individual weigh in and assessment.

1600 Orientation to training areas

1700 Dinner

1800 Personal time

Typical Day's Training Sat-Thu 7 Day Bootcamp

Time	Activity
0630	Wake up Call
0700	Circuits
0800	Breakfast
0900	Training local area Resistance Training —Develops strength and power, and endurance to a lesser degree. Examples: push-ups, pul-ups, sit-ups, body squats, any exercise using dumbbells, barbells, or resistance bands and tubes. Cardiovascular Training—Develops heart and lung efficiency and endurance. Examples: running, biking, swimming, aerobics, Tae Bo, and any activity done at an elevated heart rate for an extended period of time. Agility & Speed Training—Develops fast movement and precision reflexes. Examples: sprints, running sideways or backwards, running tires and obstacle courses, shuffles, martial arts movements. Plyometrics—Develops power in movement and resilience. Examples: vertical jumps, long jumps, medicine ball exercises, hopping, skipping. Stretching—Develops flexibility.
1300	Lunch
1400	Training Local Area Resistance Training—Develops strength and power, and endurance to a lesser degree. Examples: push-ups, pull-ups, sit-ups, body squats, any exercise using dumbbells, barbells, or resistance bands and tubes. Cardiovascular Training—Develops heart and lung efficiency and endurance. Examples: running, biking, swimming, aerobics, Tae Bo, and any activity done at an elevated heart rate for an extended period of time. Agility & Speed Training—Develops fast movement and precision reflexes. Examples: sprints, running sideways or backwards, running tires and obstacle courses, shuffles, martial arts movements. Plyometrics—Develops power in movement and resilience. Examples: vertical jumps, long jumps, medicine ball exercises, hopping, skipping. Stretching—Develops flexibility. Tuesday and Thursday Activity, Scuba, Wind surfing, Kayaking or paintball
1700	Dinner
1800	Personal time

Time Activity

0630 Wake up Call

0700 Circuits

0800 Breakfast

0900 Training local area

Resistance Training
—Develops strength and power, and endurance to a
lesser degree.

Examples: push-ups, pul-ups,
sit-ups,
body squats, any
exercise using dumbbells, barbells, or resistance bands and tubes.

Cardiovascular Training—Develops heart and lung efficiency and
endurance.

Examples:
running, biking, swimming, aerobics, Tae Bo, and
any activity done at an elevated heart rate for an extended period of time.

Agility & Speed Training—Develops fast movement and precision
reflexes.

Examples:

sprints, running sideways or backwards, running tires
and obstacle courses, shuffles, martial arts movements.

Plyometrics—Develops power in movement and resilience.

Examples:
vertical jumps, long jumps, medicine ball exercises, hopping, skipping.

Stretching—Develops flexibility.

1300 Lunch

1400 Training Local Area

Resistance Training—Develops strength and power, and endurance to a
lesser degree.

Examples:
push-ups, pull-ups,
sit-ups,
body squats, any
exercise using dumbbells, barbells, or resistance bands and tubes.

Cardiovascular Training—Develops heart and lung efficiency and
endurance.

Examples:
running, biking, swimming, aerobics, Tae Bo, and
any activity done at an elevated heart rate for an extended period of time.

Agility & Speed Training—Develops fast movement and precision
reflexes.

Examples:
sprints, running sideways or backwards, running tires
and obstacle courses, shuffles, martial arts movements.

Plyometrics—Develops power in movement and resilience.

Examples:
vertical jumps, long jumps, medicine ball exercises, hopping, skipping.

Stretching—Develops flexibility.

Tuesday and Thursday Activity, Scuba, Wind surfing, Kayaking or paintball

1700 Dinner

1800 Personal time

Friday Depart Programme 7 Day Bootcamp

Time	Activity
0600	Wake up call
0630	Final weigh in
0800	B/Fast
0900	Fitness Assessment 1-1 with Boris and Billy
1000	Depart

Time Activity

0600 Wake up call

0630 Final weigh in

0800 B/Fast

0900 Fitness Assessment
1-1 with Boris and Billy

1000 Depart

During the week we will be taking you on Battle Marches, Battle PT and Command Tasks which are varied,fun and challenging. Battle PT includes activities such as: stretcher-runs, circuits and obstacle courses. We encourage team bonding activities throughout the week which helps individuals to problem-solve, work as a team and to develop and help self-confidence.

We work hard on the programme to ensure we work all major muscle groups and to give you a better idea of how to vary your excercise. The mixture of training will speed up your metabolism to maximise fat burning and improve cardio fitness.

Accommodation

Dates and Prices