Running Laps and then some....

Session 12

Monday September 24, 2012 5:30 AM

Warm Up

Stretch

We do this work out in a gym but it can be done by setting cones up about 20 to 30 meters apart.  

I use the gymboss for this workout and I set it for 5 minutes/1 minute and 5 rounds.  You will do the following exercises for 5 minute and hold the plank for 1 minute.  

Run/Jog/Walk to first corner/cone - 10 Burpees

Run/Jog/Walk to 2nd corner/cone - 10 Star Jumps

Run/Jog/Walk to 3rd corner/cone - 10 V-Ups

Bear Crawl Home - 10 Push Ups

Every 5 minutes do the plank for 5 minutes

 

5 Rounds

Relay Runs

Circle the group up.  Depending on how big the group is you can either run around the cones, the circle of people or 10 to 30 meters out and back.  While 1 person is running, the other group is doing the following exercises as soon as the first person gets back from the run the second person goes and so on until everyone has completed the run.  Everyone has to complete the Run before you move to the next exercise.

*Plank

*Squats

*Push Ups

*Lunges

ABS

Plank Needle - 20

Side Plank leg lifts - 10