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The Lab Gym’s EXTREME BOOTCAMP Thursday-Shoulders, Arms, Quads- 2/27/2014

Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, spiderman crawls, pushups x5, burpees x10, full speed sprint x30s.

Circuit 1:
A1) Barbell Back Squats: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 7 sets of 5 reps (first 2 sets are warmups, add weight each set as long as form holds up) (use band or jumping pullups w/controlled full range eccentric of 4 seconds)

Circuit 2:

B1) Overhead Alternating Lunges w/plate x10

B2) Cable Curls x15

B3) Cable Kickbacks x15*3

B4) Cable Curls x10

B5) Cable Kickbacks x10*3

B6) Jackknifes x10E4

Circuit 3:

50,40,30

High Knees

Jumping Jacks

Criss Cross Jumps

Feetkicks

Core:

2 Position Weighted Plank (shoulders/low back/butt) x30s x 3 sets

STRETCH

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