CAC Bootcamp

Have YOU been staying consistent in your workouts this summer? 

 

The rain, dirt, sun, sweat, and early wake up calls have NOTHING on you!!   

 

Keep it up with this high-intensity workout that can be done on any surface with space to run, indoors or out, using just your body and a timer.

Warm Up:

50m of each-

• High Knees
• Glute Kicks
• Shuffle Right
• Shuffle Left
• High Skips
• Walking Lunge
• Bear Crawl
• Crab Crawl
• Sprint

Core Circuit

00:30 ON/00:10 REST

Repeat 2-3x

• Double Crunches (Knees to elbows)
• Plank Ups
• Opposite Elbow to Opposite Knee Sit Ups
• Mountain Climbers
• Flutter Kicks
• Spiderman Push Ups
• Ab Bicycles

Interval Run

400m RPE* 7

100m RPE 3

300m RPE 7

100m RPE 3

200m RPE 7

100m RPE 3

100m RPE 9

100m RPE 1

*Check out the Rate of Perceived Exertion Chart:

Finish up with an active recovery such as jogging home, a couple minutes of easy jumping jacks, or a brisk 10 minute walk.  Keep your body moving in some capacity until you feel your heart rate return back to normal (about 80-110 beats per minute).