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a week off …

29 Dec

last monday was the last time i taught a class – how weird! back at it tomorrow – Beginner Bootcamp & Tabata

Beginner Bootcamp:

warm up — jog, lunges, etc @5min

50/10

  • jacks
  • push ups
  • mt climbers
  • lunges
  • plank

rest

  • jump rope
  • curls
  • jump rope 1 leg
  • squats
  • side planks

rest

  • high knees
  • triceps
  • butt kicks
  • turbo lunges
  • rev plank leg lifts

rest

WAR song (?) –> I’m previewing 2 songs Wed so I thought I’d get in a little practice during class. It’s a kickboxing class all choreographed like Group Power. The good part of this is that it’s pre-planned. The bad part is that choreography does NOT come easily to me so it takes me forever to learn a new routine. Currently learning both WAR #5 and Jan ’14 Group Power. ack.

abs — possibly the WAR track as well.

stretch

I’m TOTALLY over growing out my hair. Going to call my girl tomorrow and hopefully get a cut this week. YES!

tabata: — chair, heavy db, mb

  1. jog / forward lunges / jog / side lunges
  2. db swings
  3. slow plank jacks push up/fast plank jacks
  4.  wall balls
  5. step up to OH press (chair) –> step up R, OH press L then switch next round
  6. knee tucks on chair / side plank hip lifts on chair
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Beginner Bootcamp & Tabata

8 Dec

Funny story: guy has been coming to class for months. he asked last week or so if there were other morning classes [because there isn’t a HUGE schedule posted outside on the wall . . . ] so i directed him to the am bootcamp classes on T/R. he loved the class – fabulous BUT [i cannot even tell you how much this annoys me] he told a mutual friend that the T/R class he went to was SO MUCH HARDER and he never gets a workout like that in my class.

can we talk about something: what does BEGINNER bootcamp mean to you? to me, it means, “geared towards those just starting out or returning to exercise after an extended absence.” Therefore, all workouts are designed with that in mind. While there are participants who have been taking the class for a while, most fall into the definition above. I keep the instruction low impact while offering ways to modify up or down — my thought is that dude is not working as hard as he could be, for one thing, and also does not realize he’s in a beginner class.

anyway, it’s annoying.

But on to the workout:

monday:

warm up (blow me)

  • circuit 1 (whistle): push ups x12 – wall sits w/ bicep curls x12 – stability ball crunch x15
  • circuit 2 (gangnam style): db row x 15 – lunge w/ lat raise x10 – supermans x15
  • circuit 3 (good time): push ups x15 – squats x12 – plank x30s
  • circuit 4 (one more night): chest press on ball x10 – wedding move x12 – oblique crunch on ball x10
  • circuit 5 (as long as you love me): dips x10 – dead lifts x10 – criss cross x20
  • repeat circuit 1 (without you) & circuit 3 (idealistic) –>depending on time?

cool down/stretch  (hello)

Playlist: Screen shot 2013-12-08 at 4.17.45 PM

tabata: equipment needed: mat and step

  1. curtsey lunges to sumo squat R/L
  2. suicide plank with plank jack
  3. abs: toe touch / reach through
  4. plank jack burpees / plank pendulum
  5. pendulum lunge up and over step
  6. squat jumps / pop squats with hand tap to floor
Princess Tinkerbell Snowflake

Princess Tinkerbell Snowflake

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

Countdown to Tuesday

12 Nov

Tuesday is a bootcamp day — I think I was going to do a long run tomorrow but #1 I’m exhausted (I know, it’s only Monday. Maybe it’s the time change but seriously by the time Harper is in bed, I’m ready to be in bed but unfort. that’s usually when my day starts. blah.) and it’s supposed to snow. Screen shot 2013-11-11 at 7.58.42 PM

don’t get me wrong — i love love love love love love love snow but harper had a cough all last week and i mainlined airborne and i have no desire to undo all that placebo work with a run in the snow. my body isn’t acclimated. evidently to anything. time changes, weather.

tomorrow afternoon is a bootcamp class – here’s what i’m thinking: countdowns + tabatas

warm up — jog, jacks, squats, etc

combo countdown 1 — 10 reps a. then 10 reps b., repeat with 9-9, 8-8, etc to 1

a. narrow squats + V raise

b. oblique lifts –> lie on one side, db between feet and lift upper and lower body

tabata jump rope (variations)

combo countdown 2

a. plie squats + oh tri
b. spider planks

tabata jacks (variations)

combo 3

a. calf raise + front/side raise

b. russian twists with db

tabata fast feet — mt climbers – jump lunges – jump squats

combo 4

a. plank butt-ups

b. bicep curls

tabata — up and overs & lateral burpees

 supersets:

db rows & decline db chest press – 15 reps of 3 alt sets –> use same weight for both

criss cross abs & roll ups – 8 reps of 3 alt sets –> use small balls

— Rest —

8 crunches + 8 crunch pulses x2

10 bent knee toe taps + 10 sec hollow man x2

update, because clearly i don’t have enough to do: this is a much more interesting version of everything: gizoogle.net

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Hi.

29 Sep

beginner bc and tabata

I was a total blog slacker last week. I don’t know why. Anyway, here I am now. With workouts! Here’s my schedule this week:

Monday: teaching Beginner Bootcamp, Tabata [then immediately running to the dr office, prepping for classes – teaching at the college from 4-10. ugh.]

Tues: am long run (@2 hours), teaching Bootcamp

Wed: max interval run, teaching Pilates & Bootcamp [teaching at the college this day too but only 4-5:30]

Thurs: teaching Bootcamp, easy 15 min jog

Fri: teaching Pilates, 30 min tempo run

Sat: am run? maybe a kettlebell workout at the gym?

Sun: off

I prepped some food this am: black beans, quinoa, potato soup. we also have veggie sloppy joe leftovers [i made enough for all of you]. i also made pancakes and dog food. not sure what got into me.

Monday

23 Sep

Pretty routine week coming up — here’s the teaching / additional workouts planned

Monday: beginner bootcamp/tabata, 3.1 mile run

Tuesday: dentist appt, hope to get a [long/slow] run in after before preschool gets out, bootcamp

Wed: another dr appt in the am so sub for Pilates, bootcamp

Thurs: bootcamp

Fri: group power (i think?), might go to yoga after

Sat: kettlebell/tabata workout

Sun: off

____________________________________________________________________________

I had some new folks in Beginner Bootcamp so I’m going to try to step back a little — that said, all of these exercises can be stepped up!

  • warm up — crossover toe touch stretch, standing elbow to knees, torso rotations, high kicks, leg swings
  • jog in place jacks, windmill steps, static squat + punch, static lunge + curl, static lunge + tri ext, tick tocks, stutter step

with stability ball:

  • hamstring curls — push ups — crunches — wall squats — inner thigh squeeze — back extension — tricep push ups — abductor lifts

Tabata

  1. warm up — 2 jacks + tuck jump, 2 squats + tuck jump
  2. upper — push ups on plates — feet then supine on hands
  3. cardio — burpees
  4. lower — wall sits, jump squats
  5. cardio — burpees
  6. abs — plank, sit ups

Yea!

20 Sep

 

Tabata!

warm up: burpee. yes, burpee. like this: jump out, lift one leg, push up, spider [knee to elbow], jump up, repeat other leg

Each exercise is 20 on 10 rest, repeat rounds 1x

Round 1: rest exercise: squat pulse

  • squat 2 oh presses
  • to the floor push ups
  • mb slams
  • xbody mt climbs

Round 2: rest exercise: iso squat

  • burpee box jump
  • alt lunges
  • mb slams
  • t push up

Repeat Round 1, then repeat Round 2

Abs: plank – side plank – plank – side plank – repeat