W.O.D. 05/29/12 - My Powerful Legs II
Cones are set up in parking lot at varying distances that greater and greater between the next cone from the previous.
Example: Where “^” is a cone and “-“ is a 5’ distance measure
S ^---^----^-----^------^
T 1 2 3 4 E
A N
R D
T ^---^----^-----^------^
Warm-up:
· Rabbit Hop/Calf Hop
· Squat Jacks
· Clock Lunges
· Run 1/3 mile around track
My Powerful Legs II:
Perform the following suicide circuit routine.
Starting at the start-line, run to cone#1, then back to Start, then run to cone#2, then back to #1, then to cone#3,
then back to #2, then to #4, then to #3, keep doing this pattern until you reach the end line and return to start line.
Repeat this round 3 times.
After 3 rounds are complete:
Perform the same routine using exercises at each cone.
· Plyo Lunge Hops – 1 round
· Squat Jumps – 1 round
· ½ Squat Thrusts – 1 round
· Groiners – 1 round
· Water break – 2 min
· Repeat again 3 x
As a cool-down, repeat warm-up, Starting at the start-line, run to cone#1, then back to Start, then run to cone#2, then back to #1, then to cone#3,
then back to #2, then to #4, then to #3, keep doing this pattern until you reach the end line and return to start line.
Repeat this round 3 times.
Stretch with yoga pose:
· Sun Salute
· Down Dog Up Dog
· Warrior
· Triangle
· Sun Salute
Have an awesome workout!
Who is looking out for your health & wellness?
Theo Tilton NASM CPT
Founder & Principal Bootcamp Coach
Ripped&Sexy Bootcamp® - TLT Mind&Body LLC
973-768-3625
rippedandsexybootcamp.com
Rate us on Yelp!
Visit Our Online Fitness Magazine
Follow us on Twitter @ NJBootcampers
Friend us and Like us on FBOOK
No comments:
Post a Comment