Friday, December 21, 2012

WORKOUT 22: "BOOT CAMP ON THE RUN RAMPED UP"

Time to take your Saturday outdoors! Weather is not an excuse. Wear hats, gloves, ear muffs, 6 sweaters, run with an umbrella, etc...  I promise to have you warmed up in no time! Your first 2 boot camps on the run, were more to get you in the groove of one of my favorite workouts. Now it is time to start putting in more work. Are you ready to take on Boot Camp on the Run - RAMPED UP!!

 "BOOT CAMP ON THE RUN RAMPED UP"

 5 min. warm up jog
Run 2 minutes
20 tri pike press
Sprint 35 seconds
20 crazy climbers (every time you come back to the first position, is 1 rep.)
Run 2 minutes
20 squat jumps
Sprint 30 seconds
20 pendulum swings (counting the right side only)
Run 2 minutes
20 clams
Sprint 25 seconds
20 burpees
Run 2 minutes
20 tuck-in twists (counting each side as 1)
Sprint 20 seconds
5 min. cool down jog

 Make sure to time yourself and push yourself as hard as you can! Leave a comment below letting me know your time, so that when we do this one again-- you will BEAT it!! 

 Time to get your sweat on!
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2 comments:

  1. CranberryfriesDecember 22, 2012 at 10:09 AM

    Today was Christmas at our house (my husband has to work christmas eve/day) so my workout was a little later.

    My time 25:07. Ramped up baby! I did the advance tri pike press (for half, then I had to go to the regular) and did the squat jumps with weights.

    The pendulum swings felt a little awkward (but fun) so I'm looking forward to figuring those out better. :)

    Also did a few minutes of jump rope, 300 abs, 100 calf raises and 2 pull up attempts (I did a FULL PULL UP!! yesterday so I didn't quite have it today, haha)

    ReplyDelete
  2. AnonymousDecember 22, 2012 at 6:14 PM

    This was killer!!!! Oh man! went for 28 minutes!

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