WARM-UP:
1/2 mile run/walk
WORK OUT:
Dumbbell Chest Press (3 sets of 12)
Crunches on Stability Ball to the front (25)
Dumbbell Row (3 sets of 12)
Crunches on Stability Ball to the left (25)
Shoulder Press (3 sets of 12)
Crunches on Stability Ball to the right (25)
Dumbbell Bicep Curls (3 sets of 12)
Crunches on Stability Ball to the Front (25)
Dumbbell Tricep Kickbacks (3 sets of 12)
Curunches on Stability Ball to the Left (25)
Dumbbell Hammer Curl (3 sets of 12)
Crunches on Stability Ball to the right (25)
Back Extensions
2 sets of 10:
Lateral Raise
Frontal Raise
25 Lunges
25 Squats
COOL DOWN:
1/2 mile run/walk
Saturday, November 7th
http://www.youtube.com/watch?v=7MGljX4bbps
Cheryl:
Advanced For time:
100 Burpees
Intermediate For time:
75 Burpees
Beginner For time:
50 Burpees
Sheryl:
Mile and a half for time
50 Squats
50 Pushups
50 sit ups
Cheryl:
Advanced For time:
100 Burpees
Intermediate For time:
75 Burpees
Beginner For time:
50 Burpees
Sheryl:
Mile and a half for time
50 Squats
50 Pushups
50 sit ups
Thursday, November 5th
Warm up:
1/2 mile
Workout:
21-15-9 for time:
Squats
Pushups
Situps
21 reps on all three exercises, 15 on all three, then 9, and you are done. Go fast! Work with a good intensity while maintaining technique!
Cool Down:
1/2 mile
1/2 mile
Workout:
21-15-9 for time:
Squats
Pushups
Situps
21 reps on all three exercises, 15 on all three, then 9, and you are done. Go fast! Work with a good intensity while maintaining technique!
Cool Down:
1/2 mile
Saturday, October 31st
Run/walk 1/2 mile
Squat Ladder start at 10 reps, 9reps, 8 reps, 7 reps....continue to 1 rep
Lunges around the room
Fire walkers (take a band and put it under your feet and side step) from one end of the room to the other and back
Push-up Ladder
Bent Over Row Ladder
On the ball
8 Dumbbell chest press
8 Dumbbell chest flys
2 Sets
8 Dumbbell kick backs each arm
8 Dumbell overhead extensions
2 sets
8 Dumbbell front raises
8 Dumbbell lateral raises
8 Dumbbell reverse flys
2 sets
8 Squats
2 sets
8 Dumbbell bicep curls
8 Dumbbell back rows
8 Dumbbell hammer curls
8 Dumbbell dead lifts
2 sets
Run/walk 1/2 Mile
Squat Ladder start at 10 reps, 9reps, 8 reps, 7 reps....continue to 1 rep
Lunges around the room
Fire walkers (take a band and put it under your feet and side step) from one end of the room to the other and back
Push-up Ladder
Bent Over Row Ladder
On the ball
8 Dumbbell chest press
8 Dumbbell chest flys
2 Sets
8 Dumbbell kick backs each arm
8 Dumbell overhead extensions
2 sets
8 Dumbbell front raises
8 Dumbbell lateral raises
8 Dumbbell reverse flys
2 sets
8 Squats
2 sets
8 Dumbbell bicep curls
8 Dumbbell back rows
8 Dumbbell hammer curls
8 Dumbbell dead lifts
2 sets
Run/walk 1/2 Mile
Thursday 10.29.09 Work Out
Here is your workout for today, have fun with it!!
CIRCUIT 1:
Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:
jumping jacks - 60 seconds
Pushups (knees or toes) - 30 seconds
Jumping jacks - 60 seconds
Pushups - 30 seconds
Jumping jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:
Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds (tricep kick back can replace this if you can not do bench dips)
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:
Mountain climbers - 60 seconds (hands on floor or chair; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:
Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 seconds
Abs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
CIRCUIT 1:
Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:
jumping jacks - 60 seconds
Pushups (knees or toes) - 30 seconds
Jumping jacks - 60 seconds
Pushups - 30 seconds
Jumping jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:
Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds (tricep kick back can replace this if you can not do bench dips)
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:
Mountain climbers - 60 seconds (hands on floor or chair; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:
Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 seconds
Abs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
Welcome to the 4th Session of Beginner BootCamp
I am excited to be starting a new round of Beginner Boot Camp. We only have three people again but I am really hoping it will catch on and we will get more soon. We have two new people this session and one returning from the last session. Hope you all will enjoy! :)
Thursday October, 15th
Warm -up:
Run/walk 1/2 mile
Workout:
Cardio/strength circuit #1 (using 8-12 pound weights)
1 Minute squats
1 Minute bent over rows
1 Minute speed skater cardio drill last 15 second increase intensity
x 2 sets
Cardio/strength circuit #2 (using 8-12 pound weights)
2 Minutes walking lunges around room
1 Minute shoulder press
1 Minute side to side squat cardio drill. last 15 second increase intensity
x 2 sets
Cardio/strength circuit #3 (using 8-12 pound weights)
1 Minute stiff legged deadlifts
1 Minute pushups
1 Minute cross country skiing cardio drill. increase intensity last 15 second
x 2 sets
Cardio/strength circuit #4 (using 8-12 pound weights)
1 Minute Bicep Curls
1 Minute Tricep Dips
1 Minute Mountain climbers last 15 second increase intensity
x 2 sets
Cardio/strength circuit #5 (using 8-12 pound weights)
30 Sec Frontal Raise
30 Sec Lateral Raise
1 Minute Jumping Jacks, increase intensity last 15 sec.
x 2 sets
Abs:
50 Sit-ups
50 Crunches
50 Side crunches (both sides)
30 sec. Font Plank
30 sec. Side Plank (both sides)
Cool Down:
5 min walk/jog
Run/walk 1/2 mile
Workout:
Cardio/strength circuit #1 (using 8-12 pound weights)
1 Minute squats
1 Minute bent over rows
1 Minute speed skater cardio drill last 15 second increase intensity
x 2 sets
Cardio/strength circuit #2 (using 8-12 pound weights)
2 Minutes walking lunges around room
1 Minute shoulder press
1 Minute side to side squat cardio drill. last 15 second increase intensity
x 2 sets
Cardio/strength circuit #3 (using 8-12 pound weights)
1 Minute stiff legged deadlifts
1 Minute pushups
1 Minute cross country skiing cardio drill. increase intensity last 15 second
x 2 sets
Cardio/strength circuit #4 (using 8-12 pound weights)
1 Minute Bicep Curls
1 Minute Tricep Dips
1 Minute Mountain climbers last 15 second increase intensity
x 2 sets
Cardio/strength circuit #5 (using 8-12 pound weights)
30 Sec Frontal Raise
30 Sec Lateral Raise
1 Minute Jumping Jacks, increase intensity last 15 sec.
x 2 sets
Abs:
50 Sit-ups
50 Crunches
50 Side crunches (both sides)
30 sec. Font Plank
30 sec. Side Plank (both sides)
Cool Down:
5 min walk/jog
Workout for Sat. October 10th
Judy and Melanie:
Warm -up: 8 minute jog
20 Squats
20 Push ups - hands on step
20 Reverse lunges (10 each leg)
Plank - forearms on step for 30 seconds
Tricep push ups - hands on step
Side plank - arm on step - 30 seconds each side
With step horizontal and hands on step and arms straight - plank position - keeping hips parallel to floor - bring right leg to the right side of the step and back, then left leg to the left side of the step and back - 10 on each side
1 1/2 minutes jump rope
One Minute Each:
Shoulder press
Lateral raise
Front raise
Jumping Jacks
Upright row
Bicep curl
Triceps extension
Burpees
Chest flye
Chest press
Bent over row
Mountain Climbers
Reverse flye
Wall Squats
Crunches
Jump Rope
Lunges
Dead Lifts
Push-ups
Abs:
on Ball:
25 Crunches to the Front
25 Crunches to the Left
25 Crunces to the Right
On Floor:
20 Scissor Crunches
20 Toe Touch Crunches
20 Reverse Cunches
20 Sit-ups
Warm -up: 8 minute jog
20 Squats
20 Push ups - hands on step
20 Reverse lunges (10 each leg)
Plank - forearms on step for 30 seconds
Tricep push ups - hands on step
Side plank - arm on step - 30 seconds each side
With step horizontal and hands on step and arms straight - plank position - keeping hips parallel to floor - bring right leg to the right side of the step and back, then left leg to the left side of the step and back - 10 on each side
1 1/2 minutes jump rope
One Minute Each:
Shoulder press
Lateral raise
Front raise
Jumping Jacks
Upright row
Bicep curl
Triceps extension
Burpees
Chest flye
Chest press
Bent over row
Mountain Climbers
Reverse flye
Wall Squats
Crunches
Jump Rope
Lunges
Dead Lifts
Push-ups
Abs:
on Ball:
25 Crunches to the Front
25 Crunches to the Left
25 Crunces to the Right
On Floor:
20 Scissor Crunches
20 Toe Touch Crunches
20 Reverse Cunches
20 Sit-ups
Cool Down: 5 minute Jog
Sheryl:
Warm-up: 8 minute walk
One Min Each:
1. Shoulder press
2. Lateral raise
3. Front raise
4. Jump Rope
5. Upright row
6. Bicep curl
7. Triceps extension
8. March
9. Chest flye
10. Chest press
11. Bent over row
12. Jumping Jacks
13. Reverse flye
Wall Squats-20
Walking Lunges - 20
Abs:
25 Crunches to the front
25 Crunches to the Left
25 Crunches to the Right
Cool Down: 8 minute walk
WorkOut For Saturday October 3rd
Judy and Melanie:
Warm -up:
Run for 5 minutes
Workout:
Stairs - Run up and down a flight of stairs 4X. Then run up and down a flights of stairs, stopping at the top for 10 push ups. Do this 4X.
A set is 12 reps:
3 Sets of Dumbbell Chest Press
25 crunches to the front
3 Sets of Bentover rows
25 Crunches to the Rt. Side
3 Sets of Bicep Curls
25 Crunches to the Left Side
3 sets of front Raises
25 reverse crunches (legs go out and in)
3 sets of Lateral Raises
25 combo crunches (chest and legs go out and in)
3 Sets tripcep kickbacks (one arm at a time)
25 Sit - ups
Pull- ups: Do as many as you can in 1 min
Push-ups: Do as many as you can in 1 min
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
16 Squats - no weights
12 Squats -5 pound weights
8 Squats - 8 pound weights
4 Squats - one 8, and one 5, in each hand
WITHOUT SETTING WEIGHTS DOWN, turn your body to face the step, keeping the right foot up on it. You are now doing stationary lunges. Now, do:
4 Lunges - one 8 & one 5 in each hand
8 Lunges - 8 pound weights
12 Lunges - 5 pound weights
16 Lunges - no weights
SWITCH to left foot on bench & repeat!
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
Cool Down: run/walk 5 min
Sheryl:
Warm-up:
Walk for 5 min
Workout:
Shoulder/Squats 3 sets:
Over head press 10 reps
Squats 10 reps (feet shoulder width apart, weight over heels)
Repeat
Rest one minute
Chest/Hamstring 3 sets:
Chest press 10 reps
Dumbbell Deadlift
Repeat
Rest one minute
Back/Lunge 3 sets:
Back Row 10 reps (together or one arm at a time)
Stationary lunge 10 reps each leg
Repeat
Rest one minute
Bicep/Legs 3 sets:
Bicep curl 10 reps (both arms together)
Side step sumo squat 10 reps each leg (stand center and take a big side step into a squat, return to center)
Repeat
Rest one minute
Tricep/Butt 3 sets:
Tricep kickback 10 reps each side (on hands and knees)
Glutes kick 10 reps each side (Stand with hands on wall, take leg back and squeeze buns)
Repeat
Rest one minute
Abs:
25 Crunches to the front
25 Cruches to the Right
25 Crunches to the Left
25 Crunches to the Front
Cool down:
Walk 5 min
Warm -up:
Run for 5 minutes
Workout:
Stairs - Run up and down a flight of stairs 4X. Then run up and down a flights of stairs, stopping at the top for 10 push ups. Do this 4X.
A set is 12 reps:
3 Sets of Dumbbell Chest Press
25 crunches to the front
3 Sets of Bentover rows
25 Crunches to the Rt. Side
3 Sets of Bicep Curls
25 Crunches to the Left Side
3 sets of front Raises
25 reverse crunches (legs go out and in)
3 sets of Lateral Raises
25 combo crunches (chest and legs go out and in)
3 Sets tripcep kickbacks (one arm at a time)
25 Sit - ups
Pull- ups: Do as many as you can in 1 min
Push-ups: Do as many as you can in 1 min
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
16 Squats - no weights
12 Squats -5 pound weights
8 Squats - 8 pound weights
4 Squats - one 8, and one 5, in each hand
WITHOUT SETTING WEIGHTS DOWN, turn your body to face the step, keeping the right foot up on it. You are now doing stationary lunges. Now, do:
4 Lunges - one 8 & one 5 in each hand
8 Lunges - 8 pound weights
12 Lunges - 5 pound weights
16 Lunges - no weights
SWITCH to left foot on bench & repeat!
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
Cool Down: run/walk 5 min
Sheryl:
Warm-up:
Walk for 5 min
Workout:
Shoulder/Squats 3 sets:
Over head press 10 reps
Squats 10 reps (feet shoulder width apart, weight over heels)
Repeat
Rest one minute
Chest/Hamstring 3 sets:
Chest press 10 reps
Dumbbell Deadlift
Repeat
Rest one minute
Back/Lunge 3 sets:
Back Row 10 reps (together or one arm at a time)
Stationary lunge 10 reps each leg
Repeat
Rest one minute
Bicep/Legs 3 sets:
Bicep curl 10 reps (both arms together)
Side step sumo squat 10 reps each leg (stand center and take a big side step into a squat, return to center)
Repeat
Rest one minute
Tricep/Butt 3 sets:
Tricep kickback 10 reps each side (on hands and knees)
Glutes kick 10 reps each side (Stand with hands on wall, take leg back and squeeze buns)
Repeat
Rest one minute
Abs:
25 Crunches to the front
25 Cruches to the Right
25 Crunches to the Left
25 Crunches to the Front
Cool down:
Walk 5 min
Welcome to The 3rd Session of Beginner BootCamp
Last night was the first session of the 3rd Session of Beginner Botcamp here at the YMCA. We had two people show but I think at least one more will be joining us this session. They both did a wonderful job on their assesments. WAY TO GO!! Tonight is just an information session, then we shall start the fun on Wednesday!! :)
Saturday, September 19th
I am so glad to hear that you are enjoying this and seeing some results. Here is your workout for today, enjoy :)
Run one lap around track (if you are here at the y that is 1/3 of a mile if you are at a reg. track it is 1/4 of a mile....if you can not get to a track then go by time and jog for 2 or 3 min.)
16 Squats - no weights
12 Squats - 5 pound weights
8 Squats - 8 pound weights
4 Squats - one 8, and one 5, in each hand
WITHOUT SETTING WEIGHTS DOWN, turn your body to face the step, keeping the right foot up on it. You are now doing stationary lunges. Now, do:
4 Lunges - one 8 & one 5 in each hand
8 Lunges - 8 pound weights
12 Lunges - 5 pound weights
16 Lunges - no weights
SWITCH to left foot on bench & repeat!
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
Push ups work your chest, back, bicep, tricep, shoulders, and most important--abdominals.
Do as many as you can
Abs:
Single crunches x 12
Up-hold-3 pulses x12
Lift your legs crossed up in the air; small movement up and down x16
Lower them and start scissors x16
Saturday, September 12th
Remember that today you are suppose to do the workout from last Saurday that you did not get done so I will not be posting one for you today. Hope you had fun with Thursdays workout, can't wait to hear how it went on Monday. Have a good weekend and I will see you at 6 on Monday night :)
Tuesday, September 8th
Hope you had a good day yesterday with family and friends, sorry I was unable to post a workout for you, I was sick. I am sure you didn't mind the extra day off though did you? Tonight is discussion night and we will be talking about heart rate training zones, so I will see you at 6pm. :)
Saturday, Septemeber 5th
1. Wood chop-holding lighter hand weights, lunge right with weights reaching toward right foot. Step back to center with an overhead press. Repeat left. 30 reps total.
2. Mountain climber--in a military pushup position, draw knees in toward chest. Begin slow for 30 seconds. Speed up for 30 seconds.
3. Squat--holding weights, squat right, step back to center with a lateral raise. Repeat left. 30 reps total.
4. Jumping jack--30 sec
5. Ankle grabs--step legs wide, wrap arms around legs and grab your ankles. Drop your hips as low as you can then raise them high, without releasing your ankles. 20 Singles followed by 20 pulses.
6. Single leg dead lift--face front with hand weight in right hand. Lift right leg behind you as you reach weight toward left foot. 20 reps, repeat left. (Cue back flat, abs engages, base leg straight).
7. Jumping jacks-- 45 sec
8. Push - ups - - as many as you can do
9. Plank--center plank hold 10 count, right oblique plank hold 10 count, center plank 10 count, left oblique plank hold 10 count. Repeat 5 times.
10 Speed skate--leap side to side. Begin at tempo then half-tempo with a hold. 30 tempo, 10 half-tempo.
11 Asymmetrical lunge--weights in hand, step over your bench, placing your left foot on bench. Stand tall, lunge down. 20 singles, 20 pulses. Repeat left. front knee directly in line with ankle.
12 line drills - 30 sec (shuffle right, squat and slap the floor, shuffle left and slap the floor)
13. Back Extensions--hips on ball, lifting torso, contracting low back and gluts. Various hand positions are: hands on ball in front, on side, and back by your hips; or arms extended out or behind ears. 30 reps
14. Inch worm--place your shins on ball. Bend your knees, roll the ball toward your chest, then extend back out. 20 reps.
2. Mountain climber--in a military pushup position, draw knees in toward chest. Begin slow for 30 seconds. Speed up for 30 seconds.
3. Squat--holding weights, squat right, step back to center with a lateral raise. Repeat left. 30 reps total.
4. Jumping jack--30 sec
5. Ankle grabs--step legs wide, wrap arms around legs and grab your ankles. Drop your hips as low as you can then raise them high, without releasing your ankles. 20 Singles followed by 20 pulses.
6. Single leg dead lift--face front with hand weight in right hand. Lift right leg behind you as you reach weight toward left foot. 20 reps, repeat left. (Cue back flat, abs engages, base leg straight).
7. Jumping jacks-- 45 sec
8. Push - ups - - as many as you can do
9. Plank--center plank hold 10 count, right oblique plank hold 10 count, center plank 10 count, left oblique plank hold 10 count. Repeat 5 times.
10 Speed skate--leap side to side. Begin at tempo then half-tempo with a hold. 30 tempo, 10 half-tempo.
11 Asymmetrical lunge--weights in hand, step over your bench, placing your left foot on bench. Stand tall, lunge down. 20 singles, 20 pulses. Repeat left. front knee directly in line with ankle.
12 line drills - 30 sec (shuffle right, squat and slap the floor, shuffle left and slap the floor)
13. Back Extensions--hips on ball, lifting torso, contracting low back and gluts. Various hand positions are: hands on ball in front, on side, and back by your hips; or arms extended out or behind ears. 30 reps
14. Inch worm--place your shins on ball. Bend your knees, roll the ball toward your chest, then extend back out. 20 reps.
Thursday 9-3-09 Workout
Here is your workout for today, have fun with it!!
CIRCUIT 1:
Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:
Weighted jumping jacks (holding light weights in hands, over shoulders, do jumping jacks with legs and push weights over shoulders to a overhead press) - 60 seconds
Pushups (knees or toes) - 30 seconds
Weighted jacks - 60 seconds
Pushups - 30 seconds
Weighted jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:
Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:
Mountain climbers - 60 seconds (hands on floor or step; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:
Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 seconds
Abs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
CIRCUIT 1:
Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:
Weighted jumping jacks (holding light weights in hands, over shoulders, do jumping jacks with legs and push weights over shoulders to a overhead press) - 60 seconds
Pushups (knees or toes) - 30 seconds
Weighted jacks - 60 seconds
Pushups - 30 seconds
Weighted jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:
Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:
Mountain climbers - 60 seconds (hands on floor or step; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:
Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 seconds
Abs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
Welcome to the Second Session of Beginner Bootcamp
My name is Kari Standerfer and I will be taking over Beginner Bootcamp. I have a degree in Exercise Physiology and have been working at the Benbrook Community Center YMCA for a little over a year now, I teach several classes and do personal training. Yesterday was our first session: Assesment day, went very well. Only have one person signed up so I am hoping someothers will decide to join us for this session soon.
Today is a rest day and we will meet to discuss the importance of interval training tonight. I will be doing some of the same workouts that Steven did in his bootcamp, but I will also be doing alot of interval training. Hope to have lots of fun during this session!! See you tonight :)
Today is a rest day and we will meet to discuss the importance of interval training tonight. I will be doing some of the same workouts that Steven did in his bootcamp, but I will also be doing alot of interval training. Hope to have lots of fun during this session!! See you tonight :)
Monday, August 10
LAST WORKOUT! Wednesday we will do our final assessments!
3 rounds for time:
Run 400 meters
21 Dumbbell Swings
12 Pushups
Saturday, August 8
Advanced
For time:
100 Burpees
Intermediate
For time:
75 Burpees
Beginner
For time:
50 Burpees
For time:
100 Burpees
Intermediate
For time:
75 Burpees
Beginner
For time:
50 Burpees
Friday, August 7
Repeat the first workout :) Beat your old time!!
For time:
Run Hill
10 Pushups
10 Situps
Run Hill
9 Pushups
9 Situps
Run Hill
8 Pushups
8 Situps
...continue down to 1 Pushup, 1 Situp
Wednesday, August 5
Advanced
21-15-9 for time:
Thruster
Pullups*
Intermediate
21-15-9 for time:
Push Press
Pullups*
Beginner
15-12-9 for time:
Push Press
Pullups*
*Pullups are modified
21-15-9 for time:
Thruster
Pullups*
Intermediate
21-15-9 for time:
Push Press
Pullups*
Beginner
15-12-9 for time:
Push Press
Pullups*
*Pullups are modified
For Tuesday...
Ok so neither of you guys showed up! That's totally lame. Well post to the comments what you would like to talk about tomorrow or if you want to make up for missing today.
Monday, August 3
2 rounds for time:
20 Box Jumps/Step Ups
Run 75 yards
20 Pushups
Run 75 yards
20 Squats
Run 75 yards
20 Burpees
Run 75 yards
Saturday, August 1
3 sets of pushups (max reps)
3 sets of situps (max rep in 1 minute)
Work on skill work with the squat. Really practice it. Use the squat therapy technique I showed you against a wall.
Sorry it took so long to post this... I'm in Austin this weekend and haven't had a computer.
3 sets of situps (max rep in 1 minute)
Work on skill work with the squat. Really practice it. Use the squat therapy technique I showed you against a wall.
Sorry it took so long to post this... I'm in Austin this weekend and haven't had a computer.
Friday, July 31
Advanced:
4 rounds, each for time:
Run 800 meters (1/2 mile, 2 laps around football field track)
Rest as needed between rounds.
Intermediate:
3 rounds, each for time:
Run 1/3 mile (1 lap around Benbrook outdoor track)
Rest as needed between rounds.
Beginner:
3 rounds, each for time:
Run 400 meters (1/4 mile, 1 lap around football field track)
Rest as needed between rounds.
4 rounds, each for time:
Run 800 meters (1/2 mile, 2 laps around football field track)
Rest as needed between rounds.
Intermediate:
3 rounds, each for time:
Run 1/3 mile (1 lap around Benbrook outdoor track)
Rest as needed between rounds.
Beginner:
3 rounds, each for time:
Run 400 meters (1/4 mile, 1 lap around football field track)
Rest as needed between rounds.
Monday, July 27
Walking Lunges, 100 ft.
21 Pullups
21 Situps
Walking Lunges, 100 ft.
18 Pullups
18 Situps
Walking Lunges, 100 ft.
15 Pullups
15 Situps
Walking Lunges, 100 ft.
12 Pullups
12 Situps
Walking Lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Friday, July 24
21-15-9 for time:
Squats
Pushups
Situps
21 reps on all three exercises, 15 on all three, then 9, and you are done. Go fast! Work with a good intensity while maintaining technique!
Here's a little workout called 'Nasty Girls'. Don't worry, it's not a workout we'll do, but it is a great example of intensity. Watch it!
Squats
Pushups
Situps
21 reps on all three exercises, 15 on all three, then 9, and you are done. Go fast! Work with a good intensity while maintaining technique!
Here's a little workout called 'Nasty Girls'. Don't worry, it's not a workout we'll do, but it is a great example of intensity. Watch it!
Wednesday, July 22
For time:
Run Hill
10 Pushups
10 Situps
Run Hill
9 Pushups
9 Situps
Run Hill
8 Pushups
8 Situps
...continue down to 1 Pushup, 1 Situp
Practice the SQUAT!
How to Squat
- Start with the feet about shoulder width apart and slightly toed out.
- Keep your head up looking slightly above parallel.
- Don’t look down at all; ground is in peripheral vision only.
- Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
- Keep the midsection very tight.
- Send your butt back and down.
- Your knees track over the line of the foot.
- Don’t let the knees roll inside the foot.
- Keep as much pressure on the heels as possible.
- Stay off of the balls of the feet.
- Delay the knees forward travel as much as possible.
- Lift your arms out and up as you descend.
- Keep your torso elongated.
- Send hands as far away from your butt as possible.
- In profile, the ear does not move forward during the squat, it travels straight down.
- Don’t let the squat just sink, but pull yourself down with your hip flexors.
- Don’t let the lumbar curve surrender as you settle in to the bottom.
- Stop when the fold of the hip is below the knee – break parallel with the thigh.
- Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
- Return on the exact same path as you descended.
- Use every bit of musculature you can; there is no part of the body uninvolved.
- On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
- At the top of the stroke stand as tall as you possibly can.
Air Squat Instruction Video
Why Squat?
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.
The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.
Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed bereft of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.
Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words.
In a similarly misinformed manner we have heard trainers and health care providers suggest that the knee should not be bent past 90 degrees. It’s entertaining to ask proponents of this view to sit on the ground with their legs out in front of them and then to stand without bending the legs more than 90 degrees. It can’t be done without some grotesque bit of contrived movement.
The truth is that getting up off of the floor involves a force on at least one knee that is substantially greater than the squat.
Our presumption is that those who counsel against the squat are either just repeating nonsense they’ve heard in the media or at the gym, or in their clinical practice they’ve encountered people who’ve injured themselves squatting incorrectly.
It is entirely possible to injure yourself squatting incorrectly, but it is also exceedingly easy to bring the squat to a level of safety matched by walking. In the accompanying article we explain how that is done.
On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.
Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.
The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.
Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed bereft of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.
Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words.
In a similarly misinformed manner we have heard trainers and health care providers suggest that the knee should not be bent past 90 degrees. It’s entertaining to ask proponents of this view to sit on the ground with their legs out in front of them and then to stand without bending the legs more than 90 degrees. It can’t be done without some grotesque bit of contrived movement.
The truth is that getting up off of the floor involves a force on at least one knee that is substantially greater than the squat.
Our presumption is that those who counsel against the squat are either just repeating nonsense they’ve heard in the media or at the gym, or in their clinical practice they’ve encountered people who’ve injured themselves squatting incorrectly.
It is entirely possible to injure yourself squatting incorrectly, but it is also exceedingly easy to bring the squat to a level of safety matched by walking. In the accompanying article we explain how that is done.
On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.
Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.
Welcome to Beginner Bootcamp!
Check out this article. It has some very good information on what fitness is, who is fit, and what gets you there.
Also, here is some helpful information on nutrition. Nutrition is going to play a HUGE role in your results!
We will be using CrossFit's methodology, not the actual workouts, so please don't look at them and run for the hills! CrossFit, in my opinion, has the best grasp on fitness and how to obtain it. I've seen some unbelievable athletes come from it... The proof is in the pudding!
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