Zoom At-home Schedule:
5:30 AM – Workout of the Day
7 AM – Workout of the Day
8 AM – Bootcamp Link: https://zoom.us/j/8406164952 Password: 020214
9:30 AM – Workout of the Day
3 PM – Kid’s Fit (FREE FOR ALL!)
5:30 PM – Workout of the Day
7 PM – Workout of the Day
8 PM – Myofascial Rolling – Great before bed regiment!
Workout of the Day: Link: https://zoom.us/j/912010371 Password: cftp

Workout of the Day
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

Core Strength – During Rest (Optional)
After 200 Meter Run – Spend first half of your rest time in Plank
After 400 Meter Run – Spend first half of your rest time doing flutter kicks
After 600 Meter Run – Spend first half of your rest time doing sit-ups

Non-Running options
BIKE ERG or Road Bike
500 Meters
1000 Meters
1500 Meters
*Roller blades or any other thing… Add some variety to your workouts!
ROW or SKI ERG
250 Meters
500 Meters
750 Meters
ASSAULT OR ECHO BIKE
14/10 Calories
28/20 Calories
42/30 Calories
SCHWINN BIKE
20/14 Calories
40/28 Calories
60/42 Calories

Burn/Bootcamp
16 Minute AMRAP
10 Lungsters
10 DB Wipers/Lower Body Russian Twists
10 HSPU
Rest 3 Minutes
2 Minute Max Effort DB/KB Deadlifts
Directly into 100 Walking Lunges