Web WOD | June 10, 2020

Bootcamp | #11

Author: Brooke, Gahanna/John E. Bickley YMCA

Equipment: Dumbbells, mat optional
Estimated Time to Complete: ~45 minutes

This HIIT style workout starts with a gradual warm up then the circuits consist of 3 moves performed 20 seconds "on" with 10 seconds "off" 3 times through before moving to the next circuit.

Warm-up | 30 seconds each

  • Jog in place
  • Air squat
  • Push-up
  • Side to side lunge
  • Repeat

Work set #1 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • In and out squat jumps
  • Plank jacks
  • Dumbbell swings
  • Complete 3 times

Work set #2 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • Tuck jumps
  • Sumo squat pulses
  • Dumbbell snatch
  • Complete 3 times

Work set #3 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • Burpee
  • Triceps overhead extensions
  • Butt kicker run with weight overhead
  • Complete 3 times

Work set #4 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • High knees
  • Plank surrenders
  • Weighted jumping jacks
  • Complete 3 times

Work set #5 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • Broad jump forward, 180 degree jump
  • Push-ups
  • Pop squats
  • Complete 3 times

Work set #6 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • Scissor runs
  • Renegade row
  • Agility criss cross with overhead press
  • Complete 3 times

Work set #7 | 20s each, AMRAP (as many reps as possible) with 10s of recovery in between

  • Russian twists
  • Sit-ups
  • Leg raises
  • Complete 3 times

 

Category: Workout of the Day