Workouts this week and stuff

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

Thursday workout

Today is a bootcamp day! I took it pretty easy yesterday and while I am not 100% I think it’s time for a tough workout. So, without further ado, here’s the plan: 

Warm up: 

lunges front, side, back 30 sec each R, then L, then combo 

jog in place – butt kick – jog – high knee – jog – jacks – jog – jump rope @30 each

Circuit 1: 60/15 x1 — heavy db

• heavy db high pull swing
• burpee sprawls (belly to the ground, push up, jump up)
• x body mt climbers
• side to side slalom burpees (feet stay together, jump back, L, R, then up)
• db side to side lunges
• double burpees (2 push ups/2 jumps)
• stability ball jack knife or knees to chest
• grasshopper burpees (kick opp leg under arm from plank)
• alt db rows
• speed burpee (fast as you can!)

Rest

Circuit 2: 50/15×1

• speed prisoner squat
• skaters
• wall up (5)/ burpee (1) (walk up and down wall 5x, do 1 burpee, repeat)
• bear crawl / push up (3-6-9) (bear crawl 3 steps, 3 push ups, back to start, repeat 6 steps, 6 push, etc)
• DB thrusters (heavy)
• sit up and alt punch (light)
• windmills up and over end of step
• x squat — jump forward wide, jump back narrow

Circuit 3: 40/15 x1

• plyo step ups — tricep dips — squat pulse up and overs
• push ups — plank — oh press
• biceps — alt double rows — squat abduction
• with stability ball: crunches — obliques — bridge roll ins

Circuit 4: Tabata butt and gut

1. scorpion (feet on stability ball, kick R leg under L and switch) / wedding move with heavy db
2. elbow plank oblique twist / bridge kicks

Now to work on a new playlist. 

eats and treats this week

halloween week!

on the schedule this week:

monday: teaching beginner bootcamp/tabata

tuesday: teaching bootcamp

wednesday: am short run + teaching pilates; pm teaching bootcamp

thursday: teaching am bootcamp (switched with another instructor)

friday: off to charlotte area

saturday: TOUGH MUDDER!!!!! EEK!!!!!

 

eats and treats:

monday: leftovers

tuesday: taco night

wednesday: pasta

thursday: TBD

weekend – out of town

There are reasons we use punctuation . . . .

Hi.

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.

Pepperoni eyes and a few workouts

my daughter just wandered by talking about pepperoni eyes. i wonder if i should have followed her? 

the plan for this week:

Monday: Beginner Bootcamp, Tabata

Tuesday: Bootcamp, orientation at preschool afterwards! 

Wednesday: C25k, Pilates

Thursday: Bootcamp 

Friday: Maybe a long run? Maybe yoga? maybe both? 

Saturday:  washing cars as a part of a fundraiser for a sick little girl http://www.gofundme.com/3h3tqc

Sunday: off

my schedule changed a little – notice no more C25k on Mondays; I am teaching philosophy class at the college during that time (yay!) and finally got rid of that 6:45 pm Tabata on Thursday. 

Meal plan: 

Sunday: leftovers/wing it

Mon: veggie burgers 

Tues: couscous and sausages 

Wed: fish and chips

Thurs: breakfast for dinner (eggs, bacon, pancakes, grits, etc)

Fri: pizza night!

Sat:

Bada$$ workout comin’ atcha

Good stuff for Thursday — before that, today was crazy. i taught 3 classes (group power, running c25k and pilates) THEN went to crossfit. and i LOVED it. going back friday – it’s free this week. otherwise i can’t afford it. cross your fingers – they want to add yoga . . . and i’m a certified yoga instructor . . . maybe a trade?

On to Bootcamp —

here it is:

a little jog around the Y, maybe 5 min

3 rounds: 12 push ups, 30 sec supermans, 1x bear crawl

And now the good stuff:

5 rounds:

5 ninja tuck jumps (you might want to start on a mat and also, this video has really poor sound)

10/leg bridge lift — foot on ball or chair

5 plank jack on bench push ups (an alternate version is to tricep push up while jumping legs wide)

20 one arm one leg bridge ups (start on your back and power up right arm, left leg)

5/leg one leg burpees

We’ll see how long this takes — i’m thinking 20 ish minutes

Finisher + abs:

50 total partner below parallel medicine ball squats

48 total (if barbell, switch sides after 12) partner weighted sync’d squats (we’ll see how we do this — possibly pistol squats or weighted with a barbell, one end on each partner’s shoulder)

30 sec 3x double leg extension toe taps (with db)

30 sec 3x leg raise plank

 

Then Tabata — I will likely do the same workout I did Mon am as it’s not usually the same people.

1. squat jump/jump lunges
2. burpee to floor with push up/push ups
3. skaters over step/high knees over step
4. v sit/weighted side plank starfish
5. plank variations (feet on step, plyo to push up, lateral walking, reverse)
6. stomp lunges (low lunge, power up one foot landing whole foot on floor)

 

 

Related articles

• Oh, hi there. (onlyhalfcrazy.wordpress.com)
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I know, how lazy of me

Too lazy to type – The Cure is playing Lallapolooza and I’m watching it stream. My 14 year old self can’t believe it. *sigh*

On the agenda for tomorrow: beginner bootcamp, Tabata, Pilates & c25k. Busy day.

Bootcamp!

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.

 

Related articles

• Bootcamp Recovery (tinitina.com)
• Overcoming My Fear of Bootcamp (lorileighwilson.com)
• Business Lessons From Bootcamp (thriveal.com)

Beginner bootcamp/Tabata

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

Shoes I want/need!

Workouts

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

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