And now bootcamp

23 May

it is supposed to rain. again. so i think i’ll plan to stay inside but if it stops we’ll add a little run up the bridge or something to the workout. with medicine balls – the other bootcamp instructor did that the other day. sounds like a good idea to me πŸ™‚

BTW i’m on day 10 of AdvoCare cleanse – tomorrow starts the BURN phase. I’ll update tomorrow with cleanse results. If they’re good. πŸ˜‰ all i want at this moment is a glass of wine and some cheese. 14 more days. then a CHEAT MEAL . . . but y’all – i love the spark drink. it works but i have to tell you – i miss morning coffee! for real. tomorrow. it’s ON.Β 

 

after the warm up

circuit 1: do #1, then 1+2, 1+2+3, and so on to 10

  1. 10 burpees
  2. mt climber (1 min)
  3. 10 squats
  4. 10 push ups
  5. 8 up and overs on step R then L
  6. up up jack down down jack (30 sec)
  7. 10 bodybuilders (like a burpee but add a push up and a plank jack)
  8. 10 tricep extension
  9. bicycles (1 min)
  10. plank (1 min)

circuit 2: 4 rounds do each exercise 8x, 4x, 2x, back to 8x

  • burpees (with push up)
  • inchworms
  • side plank leg lifts R then L
  • mt climbers
  • spider plank
  • plank jacks

*** if it’s not raining we’ll go outside here ***

circuit 3: we’ll go through these as time allows maybe repeating some that are especially fun πŸ˜‰

  • pinwheel bicep curls x25 each arm
  • harpys 1 min (like a burpee but step is between knees and feet and you jump feet to step)
  • db snatch x25 per arm
  • walking lunges around outside of room with db OH
  • close squats 50x then add alt front kick 50x
  • run stairs a few times
  • push up/dip pyramid 1-10
  • chair pose with hammer curl x25
  • bent over rows x25
  • high knees with db 30 sec
  • plank hip dips 30 sec each side
  • run with mb oh across room

circuit 4: abs/finisher

  • 1 min dips/1 min mt climbers/1 min jog in place with step overhead like a canoe. repeat.
  • abs on the stability ball

 

 

 

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3 Responses to “And now bootcamp”

  1. runhunnykp May 23, 2013 at 1:51 pm #

    Love the ladder workout! (1 , 1+2, 1+2+3….) sounds like fun!!

  2. Alison @ The Fit Chronicles May 23, 2013 at 4:54 pm #

    i LOVE that coffee photo! so silly!

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