The Lab Gym’s EXTREME BOOTCAMP- 3/19/14-Wednesday Homework
| JTLC |
| 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 Jog/Run: 4 min run with 30 sec speed walking rest x 7 rounds and 31.5 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 |
