Corey once again doing nothing…and admiring his work.

EXTREME BOOTCAMP-5/22/13-Wednesday Homework


Grand: 1/2 Mile (run)

Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off)

Min 1:  BW Squat

Min 2:  High 5s

Min 3:  BW Squat

Min 4:  High 5s

Min 5:  Rest 1 min

Min 6:  Surrenders/Alt. Lunges or Split Squat-R/L

Min 7:  Side high plank-R/L

Min 8:  Surrenders/Alt. Lunges or Split Squat-R/L

Min 9:  Side high plank-R/L

Min 10: Rest 1 min

Min 11: Tire flip burpee

Min 12: Feet Kicks

Min 13: Tire flip burpee

Min 14: Feet Kicks

Min 15: Rest 1 min

REST 2 Min


3:30 min run with :30 sec speed walking rest x 8 rounds and 32 total minutes.  Record distance.


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

50 yards x5 rounds (15 sec rest between)
100 yards x4 rounds (30 sec rest between)
200yards x 3 rounds (60 sec rest between)


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



Grand and back 2x (1 mile)-run/walk


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