This is the killer workout called “Take the Long way home” that the Danville Boot Camp and Walnut Creek Boot Camp did on Monday 3/19! Time yourself for the first 5 rounds, record it and then rest for a minute. Then start rounds 6-10 and try to beat your first time. Try and beat my time, 13:05 on Part 1 (i went slow until my knee warmed up!) and 11:15 on Part 2! BOOM!
Finishing round 1!
You will need a mat, timer and free weights or sandbag. and a can do attitude is ABSOLUTELY NECESSARY!
Start timer!
Part 1:
Round 1:
Round 2:
20 Step back lunge and overhead press
Round 3:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
Round 4:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
40 Kettle Bell swings
Round 5:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
RECORD TIME – REST FOR ONE MINUTE
Start timer again!
Part 2:
Round 6:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
Round 7:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
Round 8:
20 Step back lunge and overhead press
30 squats with weight on shoulders add weight on shoulders i used 20 lbs
Round 9:
20 Step back lunge and overhead
Round 10:
Did this at the gym today…omg! My legs were shaking like crazy. So hard but so good!