The Lab Gym’s EXTREME BOOTCAMP-9/4/13-Wednesday Homework
| JTLC |
| Grand: 1/2 Mile (run)
Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off) Min 1: BW Squats, Bicycle Crunch Min 2: BW Squats, Bicycle Crunch Min 3: BW Squats, Bicycle Crunch Min 4: BW Squats, Bicycle Crunch Min 5: Rest 1 min Min 6: Jumping Jacks, Pushups Min 7: Jumping Jacks, Pushups Min 8: Jumping Jacks, Pushups Min 9: Jumping Jacks, Pushups Min 10: Rest 1 min Min 11: Cross Country Skier, High 5s Min 12: Cross Country Skier, High 5s Min 13: Cross Country Skier, High 5s Min 14: Cross Country Skier, High 5s Min 15: Rest 1 min
Jog/Run: 3:30 min run with :30 sec speed walking rest x 8 rounds and 32 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 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
