The Lab Gym’s EXTREME BOOTCAMP- 3/19/14-Wednesday Homework

Grand: 1/2 Mile (run)Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off)

Min 1:  Split Squat Jump

Min 2:  Power Puhups

Min 3:  Split Squat Jump

Min 4:  Power Puhups

Min 5:  Rest 1 min

Min 6:  Jackknife

Min 7:  Walking Planks>Walking High Planks

Min 8:  Jackknife

Min 9:  Walking Planks>Walking High Planks

Min 10: Rest 1 min

Min 11: Mountain Climbers

Min 12: Spiderman Crawls

Min 13: Mountain Climbers

Min 14: Spiderman Crawls

Min 15: Rest 1 min


4 min run with 30 sec speed walking rest x 7 rounds and 31.5 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 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)


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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