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TheLab Gym’s EXTREME BOOTCAMP-10/30/13-Wednesday Homework

JTLC
Grand: 1/2 Mile (run)

Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off)

Min 1:   Sprint in place, BW Squats

Min 2:   Sprint in place, BW Squats

Min 3:   Sprint in place, BW Squats

Min 4:   Sprint in place, BW Squats

Min 5:   Rest 1 min

Min 6:   High Knees, Down & Ups

Min 7: High Knees, Down & Ups

Min 8: High Knees, Down & Ups

Min 9:   High Knees, Down & Ups

Min 10: Rest 1 min

Min 11: CB Crunch, Mountain climbers

Min 12: CB Crunch, Mountain climbers

Min 13: CB Crunch, Mountain climbers

Min 14: CB Crunch, Mountain climbers

Min 15: Rest 1 min

 

Jog/Run:

4 min run with 60 sec speed walking rest x 6 rounds and 30 total minutes.  Record distance.

OR

 
Form Runs: all at ~50 feet w/10-15 sec rest, 2 rounds of each
1/2 speed run
3/4 speed run
full speed sprint
high knees, high skips
hops (high)
long jumps
carioca/grape vines
lateral shuffle
High Knees
Butt Kicks
Lateral Shuffles (R & L)
Back Pedal
Full speed sprint x 6 rounds

Sprints:
50 yards x5 rounds (15 sec rest between)
100 yards x4 rounds (30 sec rest between)
200yards x 3 rounds (60 sec rest between)

OR

15 min of HIIT (circuits of 30 on and 30 light or 15 on and 45 light, or 15 on and15 light, etc) intervals each of (15 total minutes):

Elliptical or run

Rower

Bike

Grand and back 2x (1 mile)-run/walk

STRETCH