The Lab Gym’s EXTREME BOOTCAMP-8/7/13-Wednesday Homework


Grand: 1/2 Mile (run)

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

Min 1:   BW Squats, pushups

Min 2:   BW Squats, pushups

Min 3:   BW Squats, pushups

Min 4:   BW Squats, pushups

Min 5:   Rest 1 min

Min 6:   Mountain climbers, high 5s

Min 7:   Mountain climbers, high 5s

Min 8: Mountain climbers, high 5s

Min 9:   Mountain climbers, high 5s

Min 10: Rest 1 min

Min 11: Jumping Jacks, Jackknifes

Min 12: Jumping Jacks, Jackknifes

Min 13: Jumping Jacks, Jackknifes

Min 14: Jumping Jacks, Jackknifes

Min 15: Rest 1 min



3 min run with :30 sec speed walking rest x 8 rounds and 28 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)


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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