Web WOD | June 17, 2020

Bootcamp | #12

Author: Brooke, Gahanna/John E. Bickley YMCA

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

This drill style workout starts with a gradual warm up, then the circuits consist of 3 moves performed for 60 seconds with one "interrupting exercise" every 10 seconds. Complete a circuit 3 times before moving on to the next circuit.

Warm-up | 30 seconds each
Jog in place
Squat
Jumping jacks
Alternating backward stepping lunges
Repeat

Work set #1 | Interrupting move = 1 burpee every 10s
Butt kickers
Football shuffle
Jumping jacks
30s recovery
Complete 3 times

Work set #2 | Interrupting move = 1 squat jump every 10s
Triceps overhead extension
High knees
Single dumbbell forward press pulses
30s recovery
Complete 3 times

Work set #3 | Interrupting move = 1 push-up every 10s
Mountain climbers
Bottom ½ burpees
Donkey kicks
30s recovery
Complete 3 times
 

 

Category: Workout of the Day