Tag: bootcamp 3 cardio

R9D66 – Bootcamp 3.4.1 Cardio With Blocks

D7 3.4.1 Cardio with boxes

2x section
20 block plank run
10 block burpee
20 block plank run
10 block pushup jacks
20 block plank run

4-8-12-16-12-8-4
jacks
mary katherine switch
knees up
heels up

2x section
10 step up and back
10 step up and over run around
10 block jumps
10 block jumps up and over run around
10 clear jumps run around

2x section
10 side to side step up and over tap
10 side jump up and down far side
10 grapevine up and back increasing speed
10 grapevine round the world

1x section
10 lenghtways step up step down run back
10 lenghtways jump up jump down run back
10 4 box jumps, jump up and over run back
10 4 box jumps with 4 jacks jump up and over run back

foot tap around the block each way
20 jacks
10 burpee hands on block
24 foot tap, 24 jacks, 12 burpee
12 foot tap, 12 jacks, 8 burpee
6 foot tap, 6 jacks, 4 burpee
12 foot tap, 12 jacks, 8 burpee
24 foot tap, 24 jacks, 12 burpee

Cool down with some yoga and hamstring/back stretch

R9D59 and 60 – RKC at Work and Bootcamp 3.2.1 Cardio

Week 2 of bootcamp starts with cardio. For some reason, maybe because I am slightly under the weather, my heartrate was the highest I have ever seen it during this workout. At one point I think I saw 172 on my HR monitor which for me is insane!

Beats the elliptical that’s for sure!

In order to bridge the gap from last week I snuck in an RKC workout at work again on Friday. It’s becoming my escape route from skipping workouts on the weekend – a bad habit I need to break! It was the same basic workout, Clean and Press with swings plus 5×5 snatch at the end.

D3 3.2.1 Cardio

1x section
10 SB Burpee
5ea SB runaround
10 SB pushup boing
5ea SB face around
10 SB plank to sphinx rollup
20 SB mountain climber
10 SB hamstring roll in

2x section
20 Hit The Floor
10 Suicides
20 Switch Kicks
20 in and out abs

2x section
4x 8Jump rope with 4jump half turn
10x 8 sprint 4 switch lunge
10 stance jacks (foot touch)
10 vsnaps

2x section
5x long jump run back – single double triple repeat
2 knees up side run lengths
10 2 line forward and back suicides with pancake
10 ski abs

x2 section
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

1x section
10 SB Burpee
5ea SB runaround
10 SB pushup boing
5ea SB face around
10 SB plank to sphinx rollup
20 SB mountain climber
10 SB hamstring roll in

Bonus

Shoulder burners