Web WOD | Friday, March 27th, 2020

Bootcamp | #2

Author: Sandy, Gahanna/John E. Bickley YMCA

Equipment: Sturdy Chair, dumbbells, mat optional
Estimated Time to Complete: 15 minutes per round

This is a “5-4-3-2-1 workout”! The first set lasts 5 minutes, the second set is 4 minutes, third set is 3 minutes, forth set lasts 2 minutes, and the final set is just 1 minutes. All together makes a 15 minute workout. You can choose to complete it 1, 2, 3 or even 4 times depending on how long you want your workout to be!

Set 1 | 5 minutes
Jumping jacks, 1 minutes
High knees, 1 minutes
Butt kickers, 1 minutes
Power jacks, 1 minutes
High knees, 1 minutes

Set 2 | 4 minutes
Squats, 1 minutes
Wall sit, 1 minutes
Jump squats, 1 minutes
Wall sit, 1 minutes

Set 3 | 3 minutes
Tricep dips, 15 reps
Push-ups, 15 reps
Dumbbell back rows, 15 reps
Repeat as many sets as possible for 3 minutes

Set 4 | 2 minutes
Walking lunges, 1 minutes
Jumping lunges, 1 minutes

Set 5 | 1 minute
Plank, 1 minute

 

Category: Workout of the Day