Yancy Camp Workout 515

Do you ever find yourself saying or writing something about someone or some situation differently depending on who you’re talking to, messaging, or emailing? I’ve been guilty of this and it’s something I’m always working to improve. Unhealthy communication goes way down when we simply communicate about others as if they were standing right next to us hearing or reading what we’re saying or writing. I think if we’re honest with ourselves, it’s an area where we can all improve. It’s a daily challenge I try to stay aware of and I’m challenging you to do the same. Much love – Yancy

I have loaded a bunch of new videos in the video library. This is long overdue and I appreciate your patience. There are many more that will be loaded soon so please keep a close eye on the library. I want to provide you with as much of an effective and diverse online training program as possible and a robust video library is important.

Workout 515
Phase 1:
15min warm-up run at low end aerobic effort

*515 is a progression of 512. The duration for phase 2 is increase by 10min but it’s the low aerobic piece that’s increase. You should feel sharper/faste during the 3min Tabata sections due to the increase in low end aerobic run time in between each Tabata.
Phase 2:
Run x 3min at low end aerobic effort
Tabata run x 3min
Run x 3min at low end aerobic effort
Tabata weighted step-ups x 3min
Run x 3min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 3min at low end aerobic effort
Tabata burpee to pull-up x 3min
Run x 3min at low end aerobic effort
Tabata run x 3min
Run x 3min at low end aerobic effort
Tabata one arm dumbbell snatch x 3min
Run x 3min at low end aerobic effort
Tabata run x 3min (15% incline if inside)
Run x 3min at low end aerobic effort
Tabata hand position change x 3min
Run x 3min at low end aerobic effort
Tabata run x 3min
Run x 3min at low end aerobic effort
Tabata dead/slam ball slams x 3min
*If indoors, I want you doing at least 1/2 of the low end aerobic and Tabata run sections at 15% incline on the treadmill.

Bonus:
Versa loop hip/lower body training
Monster walk x 20yd – 5yd down & back x 2
Side step x 20yd – 5yd down & back x 2
Side shuffle x 20yd – 5yd down & back x 2
Side step w/speed touches x 20 each side
Around the world x 5
Sumo jumping jacks x 20
This completes 1 round.
Continue repeating for a total of 3 rounds.
*Videos for all movements are located in the library.
*Lower body versa loop exercises are a great way to strength the hips which will help reduce the risk of injury when running (just one of many benefits).

*If needed, all Tabata run sections of this workout can be modified with cycling or other.
*Tabata description – start timer, work x 20sec at 95%+ effort, rest x 10sec, continue repeating until you hit 3min mark.
*Tabata’s are usually 4min but we’re scaling this workout down to 3min.
*If on treadmill, you just pop your feet off to the side during the rest.
*Your 95%+ effort pace will slow as the Tabata’s progress. The key is to continue giving 95% effort no matter how slow it gets.
*If needed, an easy way to modify the 3min hand position change Tabata is to use a strength band.
*If you don’t have access to a dead/slam ball, modify with thrusters.