TheLab Gym’s EXTREME BOOTCAMP-11/13/13-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: 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
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