The Lab Gym’s EXTREME BOOTCAMP- 1/29/14-Wednesday Homework

Grand: 1/2 Mile (run)

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

Min 1:  Sprint in place

Min 2:  Feet kicks

Min 3:  Sprint in place

Min 4:  Feet kicks

Min 5:  Optional: Rest 1 min

Min 6:  High knees

Min 7:  Jumping jacks

Min 8:  High knees

Min 9:  High knees

Min 10: Optional: Rest 1 min

Min 11: Butt Kicks

Min 12: Cross country skiers

Min 13: Butt Kicks

Min 14:  Cross country skiers

Min 15:  Optional: Rest 1 min

REST 2 Min


2 min run with 1 min speed walking rest x 10 rounds and 30 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)


5 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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