Yancy Camp Workout 382

You can complete this workout indoors or outdoors (it’s written below as if you were doing it indoors). If doing outdoors you’ll simply run for half the prescribed time then turn around and come back and complete the exercises. If doing indoors, I’ll give you the option of doing every other round at zero % incline (I have it written below with every round at 15% incline).

Treadmill at 15% incline x 10min at low end aeorobic (zone 3) training zone
Weighted lunges x 20
Pull-ups or assisted pull-ups x 10
Push-ups x 20
Dumbbell bent rows x 20 (10 each side)
Bwd bear crawl x 5yd to fwd bear crawl x 5yd – continue repeating for a total of 40yd
This completes 1 round. Continue repeating but drop Treadmill time down to 9/8/7/6/5min for remaining 5 rounds.

*Aerobic training zone is appx 70-80% of your max HR. When low end aerobic is prescribed, it’s important to make sure you hang around 70%. This effort should feel pretty easy the entire time.
*Try and tie everything together without any breaks. This accomplishes long duration workout without losing your elevated heart rate. For example, we’re going to be hitting low end aerobic for the treadmill or outdoor running sections. When the running/climbing portion is completed, go immediately to the lunges, then immediately to the pull-up bar, etc. If in the gym, I want you jogging over to each station. This will make this workout over an hour without taking any breaks and great benefit comes from long duration workouts with an elevated heart rate.

Enjoy!