IMG_1070

The Lab Gym’s EXTREME BOOTCAMP-Thursday-Shoulders, Arms, Quads 7/25/13

Warm up: Bootcamp JTLC+ Grand and back
Circuit 1: week 2/3
A1) Barbell Back Squats: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up)
A2) Standing Barbell Military Press: 5 sets of 10 reps (first 2 sets are warm-ups, add weight each set as long as form holds up)                                                                                                                                                    A3) Chin ups: 5 sets of 10 reps (first 2 sets are warm-ups, 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:

Rounds of 30 sec per exercise, non-stop = 12 minutes

1)      Rope climb (30 sec)  then walking planks (30s) for 3 rounds = 3 min

2)      Split squat jumps (30 sec)  handstand (30s) for 3 rounds = 3 min

3)      Split squat hold (15 & 15 sec)  chin-up hang (chin above bar, negative, or dead hang) (30s) for 3 rounds = 3 min

4)      PVC OH Squat or wall sit (30 sec)  1 arm planks (15 & 15s) for 3 rounds = 3 min

Circuit 3:

Tabata: 6 minutes (20 seconds on, and 10 off)

Min 1: Vertical jumps

Min 2: Broad jumps

Min 3: Power Pushups

Min 4: Vertical jumps

Min 5: Broad jumps

Min 6: Power Pushups

 

 

STRETCH!

Verified by MonsterInsights