The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 7/22/13
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:
Barbell complex:
Back squat, BN Press, Lunge, Row: x5 reps of each for 5 rounds non-stop (25, 35, 45, 55, 65+)
Circuit 2:
10>1 (-1) FBT
Squat Jumps to Walking planks to bicycle crunch
Circuit 3:
FBT
Mountain climbers to pushups: 50, 40, 30, 20, 10
*pushup regression scheme: toes, knees, bar, wall (start with hardest version you can perform each round and regress as you need to to perform full range of motion chest to ground)
Circuit 4:
9 minute clock
Min 1: High knees (30 sec), plank (30 sec)
Min 2: High knees (30 sec), plank (30 sec)
Min 3: High knees (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: Down & Ups (30 sec), flying supermans (30 sec)
Min 8: Down & Ups (30 sec), flying supermans (30 sec)
Min 9: Down & Ups (30 sec), flying supermans (30 sec)
Circuit 5:
Warrior run ¾ mile (with group…or run ¾-1 mile)
Circuit 6:
Sprint/walk combo:
100 yards divided with 33 & 1/3 sections. Sprint first section, walk to next, then sprint, etc. 8 Min.
STRETCH!
