The Lab Gym’s EXTREME BOOTCAMP- 5/13/2020-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: 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 Jog/Run: 2 min run with 1 min speed walking rest x 10 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 rounds
Sprints: OR 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 Rower Bike |
| Grand and back 2x (1 mile)-run/walk |
STRETCH
