Monday’s Workouts

12 May

I’ve had Friday, Saturday AND Sunday off!? What?! It’s been good – I think my shoulder needed it — did I mention all that? In class Tuesday, we were doing V-arms and my left arm wouldn’t go up. Went to chiro on Wed and he’s working on it. I go back tomorrow to see how it’s going. So, good thing I had a few rest days. 🙂

busy weekend – house guests since Wed and a birthday party yesterday + a sick husband and birthday girl (ear infections for everyone!)

Back to it tomorrow – Beginner Bootcamp, Tabata and Bootcamp

I’ll play it by ear as far as going outside tomorrow – maybe afternoon. The high is only about 60 which should be fine but we’ll see 🙂

Here’s the plan:

Beginner Bootcamp:

  • Warm up: jacks, step squat, shuffle, seal jack, squat, side lunge, lunge and rotate, reverse lunge, carioca, skip, frankenstein kicks, inchworm, hip swing, etc
  • Jacks between each exercise for 30 sec:
  • Circuit 1 (30/10 x2): chest press, push up, 1/2 get ups R/L
  • Step ups between each exercise for 30 sec:
  • Circuit 2 (30/10 x2): bent over row, lat raises, front raises, flyes, db curl
  • Skips between each exercise for 30 sec:
  • Circuit 3: (30/10 x2): split squat, pistol squat, goblet squat, 3 way lunge, good morning, deadlift, hamstring curl, calf raise
  • Abs: crunches, russian twists, bicycles, reverse crunch

Tabata:

  1. squat jacks/star jumps
  2. squat + front kicks alt
  3. knee in burpees/mt climbers
  4. bulgarian split squat alt
  5. 180 jump squats/pendulum lunge
  6. v-crunch/reverse plank with knee tuck

Bootcamp (indoor)

 Warm Up

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

STRETCH

_________________________________

Bootcamp (outdoor)

Same Warm up

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box Jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3 — Run to Park

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • Run Bridge Suicide — 6th light/3rd light/1st light
  • Return to Y

Leg Burn-Out 

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

I’m hoping for the outdoor option – how about you? 

 

*Stay tuned – herbal cleanse starts tomorrow. I’ll tell you probably way more than you want to know. Starting with weight and measurements. With 3 days off and too much cake, I should be at a good starting place. LOL.

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