Yancy Camp Workout 530
Today is a beautiful day and you’re going to do something special for someone you love. I’m challenging you to perform an act of service for your spouse, boyfriend/girlfriend, or family member. Fill their car up with gas, write them a love letter (hand written – no text, PM, or emails for this one), set up a date (guys, this means taking care of child care – everything), send flowers to work, do a chore that normally doesn’t fall under your normal routine, look your special person in the eyes and tell them how much you appreciate everything they do for you and the family, purchase and gift a small group study for you to do together (I know I’ve recommended it before “The Five Love Languages” by Dr Gary Chapman is so dang awesome), set aside 10min of uninterrupted conversation time (dive in with good eye contact and be an excellent focused listener during the time), once a month plan a date that’s unique and outside the norm (hike w/picnic, roller derby, musical, go cart racing, drive in movie, etc – get creative), court and flirt with your significant other, and give them a kiss with nothing expected beyond the kiss. Much love – Yancy
Workout 530
Phase 1:
Versa loop exercises
Side step x 30 each direction
Side shuffle x 30 each direction
Monster walk x 30 steps
Around the world x 5 rounds
Side shuffle x 30 each direction
Phase 2:
Run x 3min at zone 3 aerobic effort
Lunge x 16
Split squat jump x 8
This completes 1 round.
Continue repeating for a total of 8 rounds
Phase 3:
Brick
Cycle x 10min at slightly above lactate threshold effort (zone 4)
Run x 15min at zone 3 aerobic effort
*Tie the 30min together without rest during the transition
*I’m fine with your replacing the first 15min section with jacob’s ladder, stairclimber, rowing, or air assault bike.
Phase 4:
Burpee to broad jump x 6 for max distance
One arm dumbbell snatch x 6 (3 each side)
Thruster x 6
Pull-up x 1 to shoulder taps x 10 to pull-up x 1 to hang x 30sec or until forced to drop
This completes 1 round
Continue repeating for a total of 6 rounds.
