The Lab Gym’s EXTREME BOOTCAMP-10/1/14-Wednesday Homework

JTLC
Grand: 1/2 Mile (run)
Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off)
Min 1: Sprint in place, BW Squats
Min 2: Sprint in place, BW Squats
Min 3: Sprint in place, BW Squats
Min 4: Sprint in place, BW Squats
Min 5: Rest 1 min
Min 6: High Knees, Down & Ups
Min 7: High Knees, Down & Ups
Min 8: High Knees, Down & Ups
Min 9: High Knees, Down & Ups
Min 10: Rest 1 min
Min 11: CB Crunch, Mountain climbers
Min 12: CB Crunch, Mountain climbers
Min 13: CB Crunch, Mountain climbers
Min 14: CB Crunch, Mountain climbers
Min 15: Rest 1 min

Jog/Run:
4 min run with 60 sec speed walking rest x 6 rounds and 30 total minutes. Record distance.

OR

Form Runs: all at ~50 feet w/10-15 sec rest, 2 rounds of each
1/2 speed run
3/4 speed run
full speed sprint
high knees, high skips
hops (high)
long jumps
carioca/grape vines
lateral shuffle
High Knees
Butt Kicks
Lateral Shuffles (R & L)
Back Pedal
Full speed sprint x 6 rounds

Sprints:
50 yards x5 rounds (15 sec rest between)
100 yards x4 rounds (30 sec rest between)
200yards x 3 rounds (60 sec rest between)
OR
15 min of HIIT (circuits of 30 on and 30 light or 15 on and 45 light, or 15 on and15 light, etc) intervals each of (15 total minutes):
Elliptical or run
Rower
Bike
Grand and back 2x (1 mile)-run/walk
STRETCH