Web WOD | Friday, April 17, 2020

Bootcamp | #5

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