Monday workouts

8 Jul

Beginner Bootcamp (30 min)

warm up -- basic mobility @3-5 min

reps based on feedback -- we'll go till someone says stop:

  • ball squats with bicep curls
  • hold squat just bicep curls
  • ball squats with hammer curls
  • hold squat just hammer curls
  • REST
  • plies with overhead press -- (using stability ball as weight)
  • hold plie just oh press
  • hold arms just plie
  • plie with overhead press
  • REST
  • bench press on ball
  • "wedding move" with db*
  • chest flyes
  • "wedding move" with db
  • tricep extensions
  • "wedding move" with db
  • REST
  • see-saw reach
  • plank on ball
  • crunch
  • superman

*wedding move is borrowed from another instructor. I'm sure it has a real name but you lean back against ball, db resting on legs and lower glutes to floor and back up -- story is that a girl used to come to her class and they did this move religiously to get her ready for her wedding. after the wedding she never came back. lol. i can't make this stuff up.

Tabata (30 min -- advanced) -- i might do what it says here but i might do a total cardio tabata. we'll see how we all feel.

Tabata with the band

why is that so miniature? clearly i can't master technology. it says:

Tabata with the Band

squats -- stand on band, wrap over shoulders
band jacks -- stay in squat and jacks

push ups -- band wrapped around back and crossed in front
overhead press

high pulls -- standing on band, both hands lift, elbows lead
bent rows

mt climbers band around back like in push up

split lunges R
split lunges L

plank - band wrapped around back like push up
alternate hold the first, then out out in in legs/plank jack

Couch to 5k

We are on week 2 -- I hope it doesn't rain. we ended up doing last wed on the treadmill which is fine but i hate to do that all the time . . . plus i hate the treadmill . . .

anyway i have 3 levels going: [we're all going to end up in the same place but i have a couple who are literally just starting so they are starting off walking. then i have not beginners who probably can run 3 miles but maybe want to run faster so they are starting off "advanced"]


warm up 5 min walk; run 0, walk 4 (fast) walk 1 (slow)


warm up 5 min walk, run 90 sec, walk 2 min = 20 min


warm up 5 min walk, run 2 min, walk 1 min x7

We'll then reconvene in the aerobic room for 20 or so minutes of butt and gut:

squats -- plie squats -- donkey kicks -- bridge kicks -- crunches -- v-sit -- leg raises -- planks

in fact -- i might just repeat beginner bootcamp for these guys. we'll see how it goes.



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