The Lab Gym’s EXTREME BOOTCAMP: 3/12/14-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 Min 2: High Knees Min 3: Butt Kicks Min 4: Jumping Jacks Min 5: Rest 1 min Min 6: Sprint in place Min 7: High Knees Min 8: Butt Kicks Min 9: Jumping Jacks Min 10: Rest 1 min Min 11: Sprint in place Min 12: High Knees Min 13: Butt Kicks Min 14: Jumping Jacks Min 15: Rest 1 min REST 2 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 roundsSprints: 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
