CAC Bootcamp

 

The weather is a little iffy this week, so it’s likely you have taken your workout inside.  Whether it’s 100-degree heat, hail, or rainy skies that has brought you indoors, the Bootcamp Workout of the Week has you covered!

TRX Warm Up:

1:00 Squats

1:00 Right (Single leg) Squats

1:00 Left (Single Leg) Squats

-Stretch well-

Interval runs!

 

5 minute jogging warm up
00:45 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:30 Sprint	6.5+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
00:45 Sprint	7.0+

TRX Upper Body 200

Supermans

Tricep Extensions

25 Inverted Rows

25 Bicep Curls

25 Tricep Extensions

25 Supermans

25 Bilateral External Shoulder Rotation

25 Chest Flys (T’s)

25 Front Shoulder Raises

25 Push Ups

Ab Floor Set

1-3x

:30 on/:10 off

• Plank Jumping Jacks
• Ab Bicycles
• Double Crunches
• Spiderman Push ups
• 10 Mountain Climbers/3 Tuck Jumps 
• 3 Traveling planks (right and left) <---->

Don't forget your active recovery warm down! Thanks to the intervals your hamstrings may need some extra stretching.  Don't forget to continue to hydrate throughout the day!