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The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 10/5/13

Warm up:

Catbacks x10*3, flying posture hold x3*10, Is x5*3, Tsx5*3, As x5*3, hip bridge x10*3, squat and hold for 30 sec…then into JTLC: Bootcamp JTLC (note: only 5 reps of each movement), after bw squats hit another 30n sec squat and hold, then jumping jacks, then have them run to grand and back.

Circuit 1:

Circuit 1: FBT (can let the whole group stop when first 3-5 people finish)

10 Box Jumps

20 Caveman

30 DB thrusters (10, 15, 20, 25, 30, 20+)

40 Cannonball Crunch

50 Pushups

60 inverted row or pull-up or ring rows (use rings and squat racks put on lowest level with barbell)

70 Jumping Jacks

REST FOR 2 MIN

Circuit 2: FBT (can let the whole group stop when first 3-5 people finish)

70 High Knees

60 Jump rope

50 Mountain climbers

40 Down & Ups

30 Bicycle Crunch

20 Susan Sauer Deadlifts

10 Spiderman crawls

REST FOR 2 MIN

 

9 minute clock

Min 1: bw squats (30 sec), plank (30 sec)

Min 2: bw squats (30 sec), plank (30 sec)

Min 3: bw squats (30 sec), plank (30 sec)

Min 4: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 5: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 6: Jumping Jacks (30 sec), side plank-R (15 sec), side plank-L (15 sec)

Min 7: Cross country skiers (30 sec), flying supermans (30 sec)

Min 8: Cross country skiers (30 sec), flying supermans (30 sec)

Min 9: Cross country skiers (30 sec), flying supermans (30 sec)

REST FOR 2 MIN

Circuit 4 (depends on if time)

6 rounds FBT

Jump rope: DU x15 or SU x25

Bicycle crunch: x15

REST FOR 2 MIN

Circuit 5 (depends on if time):

Option1: Laps to grand and back until 7:45

Option 2: Lap to grand and back then 50 bw squats….repeat until 7:45

7:45-stretch

STRETCH!