Archive | July, 2013

Bootcamp!

30 Jul

It’s always weird the days I only have one class, right? So this am I got up at 5:30 (AM y’all. AM) and went to the 6 am Tabata class at the Y (the instructor requested that I come along with a couple of other female instructors). I had heard him talking it up so I guess my expectations were super high or I’m just more fit than I thought but it wasn’t very hard. Or maybe I just wasn’t awake? So I think that we (the female instructors) should team up and teach the class. Pretty sure we would have them on the floor.

On to the afternoon — Bootcamp!

warm up: my usual, butt kicks, high knees, arm circles, etc

squat jumps  x25

push ups (on TOES!) x20

alternating back lunge with DB x20/leg

reverse plank 30 sec

chest fly in bridge x20

plank jacks 1 min

tricep dips x20

repeat this.

then we will run. i think it’s a good day for a bridge suicide. that always sounds horrible.

Anderson Street Bridge. Suicide run.

 

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Couch 2 5k

29 Jul

Week 5! 11 weeks total so we r taking the 8 week app and slowing it way down.

Week 4 in the app is this

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So I’ll see how the kids feel. We might repeat last week which was this

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In addition to running we also do a few minutes of strength/toning:

45/10
Plank knee to chest
Single leg dead lift R/L
Off set push up
Goblet squat
Plank walks (lateral, up/down)
Donkey kicks
Inchworm
Side plank R/L
Superman
Bridge on ball with hamstring curl

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Beginner bootcamp/Tabata

29 Jul

After warm up:
Arnold press x15
Quiet burpee x8
Overhead press x15
Plank toe taps 1 min
Single leg bridge x20/leg
Ball transfer x15
Quiet burpee x8
Weighted calf raise x50
Repeat if time

Tabata
1. High knee-butt kicks-Spider-Man-lunges x2
2. Double under / Mac raises
3. Burpees / push ups
4. Thrusters / good mornings
5. Pile jumps / tricep push ups
6. Roll up / oblique roll up

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Shoes I want/need!

Monday

29 Jul

4 classes on Monday!
Beginner bootcamp
Tabata
Pilates
C25k

Also a trip to the library & the bank as well as the grocery

Eats
Black bean burgers & salad
Salmon/green beans/potatoes
Salad nicoise
Greek couscous with chicken
Tuna melts

Extras: lentil salad & Mediterranean wrap

I just sensed a theme here. Totally unintentional.

Oh, hi there.

25 Jul
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That’s me, 2nd from the end on the right. I always forget how short I am …

I’m back. I cannot even begin to express in words how TIRED and SORE I have been this week! Training for Group Power was amazing — crazy, but amazing. Anyone out there done Group Power? Anyone done the latest release like 15x in 3 days? Yea.

So Monday,  I broke out an old workout for Beginner Bootcamp & Tabata. Then there was running. Tuesday was Bootcamp – I *thought* I’d just do the workout with them but I got in the room and loaded up a barbell and decided to do it as stations.

  • Warm up: 5 min outdoor run (I sent them out on their own and directed late comers)
  • Each station was 3 rounds:
  • Station 1: 15 Burpees, 10 push ups, 50 mt climbers
  • Station 2: 15 Squat with DB raise, 15 pop squats (squat on floor, jump to step and squat, jump down and squat), 20 bench dips
  • Station 3: 30 sec Bench jumps, 15 bent over rows [40 lb sandbag], 10 walking lunges [each leg]
  • Station 4: 50 Toe Taps on bench, 21’s [barbell], 15 jump squats

We finished with about 15 min of abs with and without the ball. Looked like a good workout. I think I’ll do it again sometime and do it with them. 🙂

On the agenda for Thursday — Bootcamp & Tabata

I like the 5 min jogging warm up. I think we’ll do it for 10 min.

  1. Pyramid: Jump Squat, Push Up, DB Swing — Start with 10 reps and decrease by 2 each round. We’ll see how long that takes, possibly go back up
  2. 15 Deadlifts – 1:00 Double Unders – 25 Burpees – 15 Cleans – 25 Box Jumps – 1:00 Double Unders – 15 Squats – 24 HR Push Ups – 1:00 Double Unders – 15/arm Snatch – 15/leg Pistols – 1:00 Double Unders – 15 OH Press – 1:00 Double Unders — (This can be done with BB or DB)
  3. Finisher/abs: 10 burpees, 10 sit ups x5 (or 10 depending on time)

Tabata + Yoga

  1. warm up – jacks/butt kicks/plie squats/squats with punches x2
  2. wall sits/squats
  3. burpees with push up/sit ups
  4. jump lunges/reverse lunges with bicep curl
  5. mt climbers/dips
  6. plank jacks/pike press [with plates]

Yoga stretches

  • on back, knees to chest
  • rock to side, arms wide
  • child’s pose, wide legs, elbows bent, hands to prayer on head
  • on all 4s, shoulder stretch (one hand under opp shoulder, lower to ground)
  • easy pose, arms overhead then forward

on all 4’s:

  • one arm forward, circle around, repeat other side
  • knee to chest, extend foot flexed
  • child’s pose
  • low cobra, down, up R, down, up L, down, cobra
  • child’s pose
  • low lunge, revolved twist, lizard, repeat other side
  • bound angle
  • staff pose, grab outside of one foot and lean back lifting leg & twisting
  • chest to knee
  • repeat other side
  • seated fold
  • savasana

have a great day/night. i must grade now (i’m teaching an online class … it’s so casual i have a hard time sitting down and just grading)

 

 

 

 

 

hour of power

18 Jul

http://youtu.be/nlB7bkSZmSc

So click that link and you’ll see what i’m in for this weekend. eek. Here’s another link. double eek.

Before that, Bootcamp & Tabata to get through [please note, we are leaving at 5:30 am. have i mentioned how NOT a morning person i am?]

had a request for some inner thigh work so here’s the bootcamp plan —

 

Circuit 1: 45/15

  • alt fly & ball crunch
  • curtsey lunge + bicep curl
  • back kick + oh press
  • pilates push up
  • bench dips, feet on the ball
  • surrenders
  • frog kicks
  • warrior III + tricep kick
  • deadlift
  • one leg hamstring curl on the ball

Circuit 2: 12 min AMRAP

  • 50 jump rope
  • 10 pilates push ups
  • 10 split jumps or jump lunges

Circuit 3: 1-15 ladder

burpees – plie squat with up row

Circuit 4: 1:00/:30 (alternate one move for 1:00, the next for :30, no rest)

squat jacks – side lunges R – squats – jog – burpees – side lunge L – pendulum lunge R – jump rope – plie jump squats – repeater knee R – pendulum lunge L – rope – plie squat jumps – repeater knee L

Circuit 5/finisher: 50/10

  • bridge on ball, move one leg up, down, side
  • squat, swing leg over ball
  • bridge other side
  • squat other side
  • side plank leg lift bottom, top
  • curtsey pulse squat
  • standing dancer swing
  • plies

Circuit 6: Abs

  • 30 ball crunches
  • 20 bicycles
  • 20 toe crunches (ball btwn feet)
  • 20 rev crunch
  • 15 plank dip r
  • 30 crunch
  • 15 plank dip l
  • 40 russian twists
  • 30 bicycles
  • 15 one leg v up
  • 20 rev crunch
  • 15 one leg v up
  • 10 leg lowers

Um, yea, this picture never gets old.

TABATA

  1. warm up — something
  2. breakdance push ups
  3. squats/180 squat jumps
  4. x jumps (plank narrow to wide arms and legs)
  5. lunges/jump lunges
  6. get ups r/l

 

Workouts

14 Jul

Monday:

Beginner Bootcamp (30 min) followed immediately by Tabata (advanced/30 min)

  • warm up: [low impact] high knees, butt kick, squats, jacks
  • circuit 1: squats/push ups/jacks x3
  • circuit 2: squat thrusts/alt lunges/standing leg lifts w/ oh press x3
  • circuit 3: walk/jog around big gym (or outside Y) 3x with 1 min plank in between laps

 

Tabata:

  1. knee hugs/walking lunges/arm circles/jacks
  2. split jumps/down dog push ups
  3. squat thrusts + push up
  4. jump squats/spiderman push ups
  5. burpees variations (1/2 burpee + tuck jump, candlestick …)
  6. plank variations

C25k (1 hour, afternoon)

so it’s going to be 4000 degrees Monday afternoon so we might play this by ear — at this point we are only outside about 25/30 min so it shouldn’t be terrible and i think i will encourage folks to bring water with them.

Options this week:

  • warm up 5 min walk, run 1 min, walk 3 x5
  • warm up 5 min walk, run 90 sec, walk 90 sec; run 3 min, walk 3 min x2
  • warm up 5 min walk, run 2 min, walk 1 min x7

We’ll come back to the Y and do 20ish min butt/gut and stretching

  • donkey kicks (on all 4s)
  • plank – bring toe to knee and cross knee over and out
  • on belly, heels together, knees bent butt lifts x2
  • plank cross overs x2
  • i have no idea what to call this move: sit with one leg in front and other leg behind and bent, lifting back leg up and down then forward and back,
  • pretzel leg crunch
  • keep ankle over knee, bridge lifts
  • x crunch (right arm to left leg

repeat from the top depending on time

This weekend

14 Jul

It’s been a long weekend – I was gone for all of 24 hours to a personal training workshop — It was pretty intense. 6 hours of lecture Friday night, visit with friends & up late studying [ahem, learning ALL the names of muscles! Like “biceps brachii” not just biceps!] and back up at 6am to get ready for more lecture and the exam at 7:30.

Have I mentioned I’m not a morning person?

So I think I did ok — I will know Monday. Stay tuned

***update***
Y’all! I passed – 98 on the written exam & excellent review on the practical! Rock!

Coming up this week:

Mon: beginner bootcamp/tabata, c25k

Tues: visiting a 6am tabata class {wth?}, I think subbing yoga is over?, subbing bootcamp, my regular bootcamp

Wed: c25k, pilates

Thurs: bootcamp, tabata

Fri: leaving super early to get to Atlanta (about 6 hrs from here?) by 12 to go to another workshop. this time for group power certification. i’ll be there till sunday. whee.

Eats:

Sun: Whole bunch of leftovers? I don’t think I have any fresh produce . . .

Mon: Tuna lettuce wraps with pesto and couscous

Tues: Mexican salad/Tacos

Wed: Pasta/Spaghetti Squash with Garlic, Mushrooms, Tomato and Feta

Thurs: Pineapple chicken over rice (stir fry red and green peppers in sesame oil, add chicken & pineapple till warm)

Fri-Sun — I’ll be dining out every meal and leaving the husband and kid here to fend for themselves. Probably a pizza night in there for them.

whole lotta working out goin’ on

11 Jul

Thursday: yoga, bootcamp, tabata/yoga

yoga:

child’s pose
cat/cow
down dog
standing fold/rag doll

sun a
sun b
4x each

standing balance — tree pose?

vinyasa to warrior I (R) to warrior II repeat
in w2 lock fingers behind back, head to knee, back to w2
extended side angle
w2
peaceful warrior
vinyasa and repeat

vinyasa to mt – forward fold – wide leg fold – goddess – garland – vinyasa to seated

seated fold – reverse plank – seated head to knee R/L
vinyasa to dd — slow vinyasa from dd to seated to 1/2 lord of the fishes and repeat

from dd to plank to hover to belly – bow — up dog — dd — seated — 1/2 hero head to knee R/L [ or pigeon ]  – vinyasa

from dd to belly — 1/2 frog R/L – locust – child – cat/cow – thread needle from table – puppy pose –
come to back and roll side to side knees to chest — 🙂 baby
reclined twist — savasana

workout #2: bootcamp
warm up then 2 rounds of 45/10:
oh press – chest flyes – db squats – db lunges – one leg deadlift – bicycles
5 min cardio then round 2
5 min cardio (?) then
DB clean and press squat ladder 1-5
db snatch ladder 1-5
run bridge — depending on time we’ll just run out and back or suicide

workout #3: tabata/yoga

  1. jacks – high knees – butt kick – squat
  2. air squats – hindu plyo squats
  3. db swing with squat (heavy)
  4. box jumps/donkey kicks
  5. push ups 3 ways
  6. plank — toe to shoulder, side with lower knee tuck

yoga stretch — 15-20 min:

child – cat/cow – dd – forward fold – mt – sun salutation – ext side angle – triangle – standing wide fold – lunge twist – bow – pigeon – one leg reclined ham stretch – savasana

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Lonely bootcamp!

9 Jul

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