The Lab Gym’s EXTREME BOOTCAMP-Saturday-Full body blitz 8/16/13
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
