The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full Body Blitz 8/10/13
Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: Together
BB or DB Complex: non-stop rounds of x10, 8, 6
A1) Lunges
A2) RDL
A3) Thruster
A4) Bentover Row
Circuit 2: Big Laps & Exercises
Continuous run in circle/laps. Every 30 seconds will have an exercise to complete. Remaining duration of the 30sec is your rest. Part 2 is 60 second rounds.
Part 1: 30 sec rounds (3 rounds each)
1) Pushups x10
2) BW Squats x15
3) Down & Ups x10, 8, 6
4) Jumping Jacks x15
5) Pullups x5
6) Bicycle crunch x10
Part 2: 60 sec rounds (2 rounds each)
7) Squat & hold x30s
8) Planks x30s
9) Pullup hangs x30s
Circuit 3: 50 ft course. FBT
Bear crawl 50ft, broad jump 50ft, lunge 50 ft. 8 rounds.
Circuit 4:
Partner runs on hill (with bands): ~100 feet
1) Sprint
2) Back pedal
3) Side shuffle (r/l)
4) Bear crawl
5) Sprint half way and release
Circuit 5:
15 sec run, 15 sec walk x3 rounds
30 sec run, 30 sec walk x3 rounds
60 sec run x 1 round
Freeze lunges to top of hill x1 round.
STRETCH!
