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
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