Workouts this week and stuff

1 Dec

December y’all. 

Monday: Teach Beginner Bootcamp & Tabata

Tuesday: Teach Bootcamp

Wednesday: Teach Pilates & Bootcamp

Thursday: Teach Bootcamp

Friday: Probably off, maybe yoga

Sat: 1/2 Marathon that I have not trained for. It’s on the lower elevations of a trail but still. 13.1 is a long way. oops. Well, my time from last year is like 3 hours so I’m pretty sure I can at least beat that LOL.

Plan for Beginner Bootcamp:

basic warm up @3 min

  • 1 min plank feet on either med ball or stability ball
  • 10 push ups – alt arm mb or regular

repeat 4x

  • 8-12x stability ball one arm oh press
  • 15-20x chest flyes on the ball

repeat 4x

____________

Tabata

A lot of Beg Bc folks stay for Tabata so even though the workout is stepped up, all exercises can be modified. To modify this workout, switch burpees for another cardio move, e.g., jacks – mt climbers – jog in place, high knees, march in place, butt kicks, etc. Push ups can be done standing, chest press can be done without the bridge (and with lighter weight), squats can be a small movement, etc. You get the idea –

  1. burpees / v ups
  2. burpees with push up (advanced: jump down with ball, push up on floor, jump up with ball) / med ball push ups
  3. burpees flying squirrel (jump feet and hands off floor at same time) / bridge chest press 25#
  4. burpees with star jump /prisoner squats (advanced: below parallel)
  5. burpees lateral hop/ DB swing 25#
  6. planks/hovers at 10 sec rest
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