Remember to always warm up and cool down. You can also add some core work in the off-day cardio to get more time in.
Monday – Boot Camp #5
Tuesday – 5-8 min warm up
5 – 8 min core work from GYIS Program core page – 1 min each of Pillar Bridges. side pillar, heel taps, slow and Fast bicycles
Interval Training click to read what interval training is.
3-5 minutes warm up at slow pace.
Then – Intervals
12 min Station #1
30 Seconds On 30 Off
You can rest/jog /run in place in 30 sec off Running in Place
Jumping Jacks
Cliff Climbers
Base Side to Side
Mountain Climbers
Rest 2 Min Repeat cycle
Next Station – 1 Min on 1 Min off
30 on side knee pumps/30 other side
30 sec 1 leg Jump ups (or on toes)/30 sec 1 leg jump ups (other leg)
Jump and punch
Frog Jumps (or steps)
Repeat for 2 total rounds
You can also look back at other weeks cardio clicking here
5-8 min cool down or static Stretching
Wednesday -Boot Camp #6
We will be doing the mile for time
Thursday 5-8 min warm up
5-8 minutes of Core work (can be found in the GYIS Program or GYIS workout workbook)
400’s or close to it 90 seconds at a 85-90 %
You can do this at a track, park or even at the gym. 400 would be one lap around the track.
You just want to pick a distance that will take you about 90 seconds to run there and back.
Rest for 3 Minutes in between sets
repeat for 6-8 times.
Cool Down Stretch
Friday– Boot Camp #7
Saturday – 30 minutes of Cardio in Slow pace
NO BOOT CAMP NEXT Week
