The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 6/22/13
Warm up: Bootcamp JTLC: ½ speed run x10s, ¾ speed run x10s, full speed sprint x10s, high knees x10s, butt kicks x10s, crisscross jumps x10s, cross country skiers x10s, mountain climbers x10s, spiderman crawls x5, pushups x5, down & ups x5, full speed sprint x30 sec
Circuit 1:
50s: FBT
50 BW Squats
50 pushups
50 jumping jacks
Circuit 2: Tabata
DB or BB Thrusters
Circuit 3: run portion for each is 30 yards
10 pushups TO ½ speed sprint x2
10 BW Squats TO ¾ speed sprint x2
10 Down & Ups TO full sprint x2
25 Jumping jacks TO high knees x2
10 High 5s TO butt kicks x2
10 Feetkicks TO bounding x2
Side plank x15s x 2 rounds on each side TO side shuffle x2
Split squat holds x 15s x 2 rounds on each side TO carioca x2
High plank x30 sec TO bunny hops x2
10 Irish mountain climbers TO broad jumps x2
10 Mountain climbers TO kong walks x2
10 Standing bicycle crunches TO bear crawls x2
Suitcase lunges 30 yards left, 30 yards right
Overhead suitcase lunges 30 yards left, 30 yards right
Circuit 4: 4 person teams
A-3 rounds:
20 kb swings TO 50 yd sprint
B-3 rounds: 4 person relay
Stagger 1 person every 25 yards. 3 stations. 2 People at start, 1 at other 2 stations for perpetual run. 2nd person at start will begin the 2nd round.
STRETCH
