Web WOD | Monday, May 16, 2020

Bootcamp | #8

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