Web WOD | Friday, April 10, 2020

Bootcamp | #4


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