Hi-lo / bootcamp intervals

This is a Hi/Lo pattern from www.turnstep.com. (pattern 12622)

This workout is pretty intense if you're doing all high impact. Show the low impact options with it.

Repeat left lead

Run in place with high knees in front of body, clapping hands overhead on every 4th count. Have them yell 1 2 3 ... 8.

Run double time in place. Yell DROP and they have to crouch down and touch the floor with both hands and pop back up into the double time run. Yell DROP 3 or 4 times in a row and then run for awhile. Mix it up.

Marines: crouch down with hands on floor next to feet (1,2), jump legs out to push up position (3,4), straddle legs (5,6), together (7,8), jump legs back in to crouch (9,10), stand up (11,12), run forward 4.

Do these marines forward 2x and back 2x.

Mountain climbers - do a long set and then do 4 and ROLL over. (you'll probably have to tap your glutes on the floor) mountain climber 4 and ROLL. End with sprints, crab walk, bear walk, pushups.

Added by Tammy Merritt at 2:26 PM on Friday, January 10, 2003 EST. Add to favorites (view favorites)
(Email: zakmert@aol.com)
From: Sykesville, Maryland (USA)
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