Lengths Workout [Competition Entry]

This workout is an entry in our annual Bootcamp Ideas competition from Jarod Johnson.

Workout type: Cardio Endurance, Muscular Endurance

Length: 45 minutes

Equipment needed: None!

Lengths

Warm Up

25 yds – 2 sets of each

• Walking High Knees with pull (grab knee at high point and pull into body for stretch)
• Jog back
• 15 jumping jacks
• 5 push ups
• Straight Leg Kicks
• Jog back
• 15 jumping jacks
• 5 push ups
• Butt Kicks
• Jog back
• 15 jumping jacks
• 5 push ups

LENGTHS

The length is 25 yards and there’s a “station” at each end.

For each length the student begins the designated exercise as soon as they make it to the end of length. The 30 second clock does not start until the last person has made it to the end of length.

Part 1

1. Lunges –> 25 yds
2. Station 1: Push-ups – 30 seconds
3. Sprint <– 25 yds – 85%-90% of max
4. Station 2: Jump squats – 30 seconds
5. Sprint –>25 yds – 85%-90% of max
6. Station 1: Diamond push-ups – 30 seconds
7. Sprint <–25 yds – 85%-90% of max
8. Station 2: Switch jump lunge – 30 seconds
9. Sprint –>25 yds – 85%-90% of max
10. Station 1: Push-ups – 30 seconds
11. Lunges <– 25 yds

Rest 1 minute. Repeat twice more for a total of 3 rounds.

Part 2

1. Shuffle –>25 yds – pivot to switch fwd side at ½ way point
2. Station 1: Burpees – 30 seconds
3. Shuffle <–25 yds – pivot to switch fwd side at ½ way point
4. Station 2: Mountain climbers – 30 seconds
5. Shuffle –>25 yds – pivot to switch fwd side at ½ way point
6. Station 1: Diamond push-ups – 30 seconds
7. Shuffle <–25 yds – pivot to switch fwd side at ½ way point
8. Station 2: Jump squats – 30 seconds

Rest 1 minute between rounds. Repeat twice more for a total of 3 rounds.

About Jarod

I currently own/facilitate a dental practice with my wife and am only able to run a few classes a week through a local fitness center – Huron Valley Rec. I honestly don’t consider the classes I teach as work because they are the most fun I’ve had doing anything as a “job” for longer than I can remember. The students are committed and work hard every class and this is the workout they love/hate more than any others!

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This workout is part of our 2015 Bootcamp Workout Competition. Check out the awesome prizes up for grabs and find out more here.

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