Web WOD | Monday, March 23, 2020

Bootcamp | #1

Author: Brooke, Gahanna/John E. Bickley YMCA

Equipment: Sturdy Chair, mat optional
Estimated Time to Complete: ~30 minutes

You'll choose the distance that you'll run based on where you go, whether it's outside at a park, in your backyard, in your basement etc. but for the purpose of the workout we’ll just say "the distance down and back"

Warm-up | 30 seconds each
Toe reach
Arm circles
Leg swings
Torso rotations
Repeat

Circuit 1 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 squats
30 second recovery

Circuit 2 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 push-ups
30 second recovery

Circuit 3 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 crunches
30 second recovery

Circuit 4 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 calf raises
30 second recovery

Circuit 5 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 tricep dips
30 second recovery

Circuit 6 | As many sets as possible for 90 seconds
Run “the distance” down and back
15 flutter kicks
30 second recovery

Repeat the entire set again from the top!

Category: Workout of the Day