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 :)
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