Tag Archives: Business

Wednesday – my new fav site for workouts

3 Dec

After Monday’s burpee fest, I promised class that there would be no more burpees this week. LOL.

Y’all ever heard of GPP fitness? It’s pretty awesome — crossfit type workouts. did one sat and it was AWESOME! Going to adapt one for bootcamp tomorrow!

EMOM = every minute on the minute

basic warm up (jacks – squats – lunges – t push, etc)

Circuit 1:

  • 10 HEAVY db thrusters EMOM during this circuit — whatever we’re doing, every minute on the minute, stop and do 10 thrusters
  • 3 min prisoner squats with holds
  • 3 min plate switches
  • 1 min rest

Circuit 2: Shoulders – 2 rounds — on my count:

  •            20 front raises 15/20#
  •            20 upright row 15/20#
  •            20 OH press 15/20#

Circuit 3: Triceps – 2 rounds

  •             10 tricep push-ups
  •             20 skull crushers 15/20#
  •             20 OH tricep extension 15/20

Circuit 4: Abs  – 2 rounds

  •             20 situps
  •             20 R side ups — side plank hip ups
  •             20 L side ups
  •             20 Superman back ext’s

Circuit 5: Legs  -2 rounds

  •             20 BTB squats  — hold squat at bottom, below parallel, up on my count
  •             20 jump lunges
  •             20 alt single leg deadlift 15/20#

Finisher: repeat circuit 1 

Abs:

  • 20 v-ups
  • 20 side plank hip dips R
  • 20 side plank hip dips L
  • 20 superman back ext
  • 20 tap down crunches — bent knee toe taps + crunch
  • 20 sec bridges

Tuesday legs day

2 Dec

Bootcamp Tuesday will be a legs day. I’m thinking cardio Wed and upper body (biceps/triceps? shoulders/back?) Thurs

So — here’s the plan:

warm up: 30 sec or so each move x2

  • jacks – power jacks – squats- jump squats – alt lunges – plyo step ups

Circuit 1: 5 min

  • steps will be set up across the room in increasing height — no risers, 1 riser, 2 risers, 3 – 4 – 5 i think that might be all and then back down so 10 steps total. we’ll all start at one end and box jump across the room, slow lunge back. Drill continues for 5 min

Circuit 2: 5 min or as long as it takes to do 30 sec per step

  • everyone gets a step (if more than 10 ppl we’ll just have that many steps out) — 30 sec plyo step ups start with R leg/30 sec squats/repeat L leg — move a step and repeat — Drill continues for 5 min –> we’ll change it up, sometimes plyo step ups, sometimes box jumps, some squat to box jump, oh and my fav sit to squat jump along with split squats, etc

Circuit 3: upper body circuit –> with db – bicep curls 3 min vary

Abs: sit on step — knee in and outs 1 min

Circuit 4: repeater knees — go through each step so another 5 min

Circuit 5: upper body — triceps

Abs: plank for 1 min – side planks 30 sec/side

Circuit 6: 5 min –> jacks on floor – jacks on step 1 min switch lead leg after 30 sec. go through each step

Circuit 7: upper body — lat raises with band and flyes (cross band in front and pull back)

Abs: sit on step — russian twists

Circuit 8:

  • w/ medium db: 30 sec lunge R — 30 sec lunge L — 10 jump squats — repeat
  •  w/ plate — 30 sec wall sit — 30 sec squat to box jump — 10x jump lunges — repeat
  • 30 sec stomp R — 30 sec stomp L — 30 sec plate switches — repeat

***If there is still time ***

In groups of 3: (running group is timer)

plank                                      dolphin plank                                   squat hold

squats                                    alt warrior 3                                       turbo lunge

run out and back 2x          high knees out and back 2x            bear crawl out/crab walk back

abs and stretch and done!

still awake? yea, me too.

9 Oct

got my first every filling today. i’d like it to be the last one. not only do i have {imagine that} the worst dental insurance known to man, it was not even a little bit fun. but you know what is fun? bootcamp! pilates in the am and bootcamp in the afternoon. a little bit of philosophy in the middle.

yea. anyway, here’s the plan:

warm up: the usual. jacks, squats, ropes, etc.

circuit 1: 10 push ups

regular, slow

feet up the wall 6”

feet way up the wall

repeat 2x

circuit 2: 2x: 90/15 {light db}, 60/15 sec {heavy db}

pull downs

superman rows

bridge press

upright row

overhead tricep extension

db thrusters

circuit 3: running outside 15 min

15 prisoner squats

15 high knees L+R=1

15 Burpees

1/8 Run mile — start at 7th, run to locust; locust to anderson; anderson to locust; locust to Y — repeat.

Repeat as many times as you can do it in 15 minutes

circuit 4: super!

supermans with 2.5lbs — arms in V 30 sec then pulse 20x

rest 15 sec

superman arms to side 30 sec/pulse 20x

rest 15 sec

superman arms back 30 sec/pusle 20x

hopping inchworm across floor

walking (creeping?) spider push up back

finisher: 5 min

10 wall ups; 10 bear crawl push ups

 

 

 

 

Per request

27 Aug

had a request for a hard bootcamp tomorrow with a focus on upper body and cardio. careful what you wish for, folks — here goes:

warm up: @30 sec each

  • butt kicks/jacks x2
  • squats /heismans [step-step-hop] x2
  • rope 2 min

circuit 1: 60 sec – 50 sec – 40 sec – 30 sec – 20 sec – 10 sec with 20 sec between rounds

  • turbo squat
  • high knees
  • burpee
  • jacks
  • rest

circuit 2: upper body/cardio 2 rounds, 30 sec rest between rounds — db = double normal weight (see my # below)

  • 10 hollow man chest press (25lbs)
  • 10 bent over row (25 lbs)
  • 60 jacks
  • 10 weighted dips (25 lbs, db in lap)
  • 10 hammer curl (25 lbs)
  • 60 jacks
  • 10 front raise (10 lbs) [i know; these are my kryptonite]
  • 10 skull crushers (25 lbs)
  • 60 jacks

circuit 3:

  • short run — up and over the bridge pausing for 10 – 20 – 30 – 40 – 50 – 60 reps at each light posts

10 tuck jumps, 20 push ups, 30 wall sit (sec), 40 lunges, 50 squats, 60 single leg deadlift (30 per leg) — run down & back to Y without stopping

circuit 5: finisher & abs!

7 min AMRAP

  • walking lunges across room (short)
  • 30 sec handstand (or walk walk up)

abs: 20 reps each

  • plank with knee to opp shoulder
  • crossfit sit ups
  • slow bicycles
  • straight leg crunch oblique
  • reverse crunces

 

This has me laughing way too much.

Monday

3 Jun

2 days off in a row, y’all! i feel like a million bucks! and ready to get back to it —

Monday am: Beginner Bootcamp & Tabata

pm: Intermediate Tabata (not a regular class for me; new class but instructor can’t be there tomorrow)

Beginner Bootcamp:

mobility warm up

  • 30 jacks
  • 20 standing push ups
  • 20 alt lunges
  • 5 regular/or 20 standing push ups
  • jog in place 1 min
  • butt kicks 1 min
  • walk a loop 1 min
  • plank 1 min

repeat

  • 10/ea mt climbers
  • 15 air squats
  • 5 inchworms
  • 15 supermans
  • 15 butterfly crunches
  • 20 push up to planks (knee push up, up to full plank, back to knee push up)

repeat

if time repeat from the top

 

AM:

  1. high knees/skaters
  2. reverse lunges/plie squats
  3. burpees/star jacks
  4. bridge kicks/push ups
  5. mt climbers/tuck jumps
  6. squat taps/bicycles

PM: (hour class)

  1. squats/quiet burpees/jacks/inchworms
  2. burpees/plank jacks
  3. turbo lunges/alt front kick
  4. mt climbers/squat thrust
  5. reverse lunge + front kick (alt legs/round)
  6. star jacks/split jumps
  7. one arm db swing
  8. speed skaters/high knees
  9. goblet squat/squat pulse
  10. in in out out squat jacks/butt kicks
  11. toyota jump squats/body builder burpees/power jacks/spider push ups
  12. dolphin plank/side plank front kick

 

A workout and some business

6 May

business stuff first — i’m now an Advocare distributor! my cousin has been involved since jan of this year and i finally decided it couldn’t hurt anything – the products are in line with my own beliefs and i’m excited to try them and work while still being able to stay home with my daughter. i’ll keep y’all posted on my own experiences – i’m going to do a 10 day herbal cleanse starting next week and i’m going to add an amino acid supplement that will hopefully help me get the results i want from my workouts. if you want to check out the products, here’s a link to my website. i’ll post before, during and after stats & photos so y’all can keep up with me and feel free to encourage me 🙂

On to the workout — Tuesday is just a bootcamp day and we’re going to do a little cardio, a little resistance. it’s supposed to rain again so we’ll be inside

warm up: sit ups/supermans/arm circles/leg swings/deadlift to OH press — 2x ea

  • cheerleader press with band and light db – :60
  • jacks :30
  • chest press with band and light db :60
  • squat jumps :30
  • squat and curl with band and light db :60
  • jump lunges :30
  • rest and repeat 1x

Cheerleader Press — we’ll add bands along with DB

  • jacks – pull downs – bent over rows – squat jumps – chest press – chest fly – jump lunge – bicep curl – tri ext (all these to failure)

  • squat jumps :30
  • chest press x12
  • one arm rows x12/ea
  • rest and repeat 4x

  • spiderman burpees (3)
  • jump lunges (6)
  • x body mt climbers (6)
  • rep 3-6 min (dep on time)

Rock on, Joseph Pilates!

  • side plank with leg raise 15x
  • triangle press with weight 15x/side
  • plank arm fly leg lift 15x/side
  • superman roll to teaser 15x

i’m thinking this

3 May

tabata friday:

1 [warm up)] squats / push ups / burpees / plank x2

2 squats x2/ pistol squats r/l / back kicks r/l / squats x2

3 db snatch/single leg deadlift (alt arms/legs) [heavy weights]

4 front & side raise — one arm front, one arm side and switch each round/ weighted jump rope [light weights]

5 wide leg high knees/ one arm mt climbers

6 [abs] plank x2 / bicycle / side plank r & l / bicycle / elbow plank x2

It’s finally SPRING!

7 Apr

If you’re interested, pics from the race yesterday are at http://docophotography.com/p417304811 — picture #112 & 176 🙂

High tomorrow is like 74! So happy – finally an outdoor bootcamp! Hope my legs make it. Before we get to that —

Beginner Bootcamp — just a 30 min class.

Going to do 20/10 with no rest

  • 20 sec squats
  • 10 sec squat jumps
  • 20 sec dolphin plank (up down)
  • 10 sec plank hold
  • 20 sec mt climbers
  • 10 sec burpees
  • 20 sec bicep curls
  • 10 sec bent over rows
  • 10 sec toe taps
  • 10 sec jacks
  • 10 sec high knees

Rest 2 min and repeat

We’ll end with some abs and stretching. Then on to TABATA! Another 30 min class

Warm up: Jacks – squats – squat hold – inchworms

  • fast feet/push ups
  • bunny hops/plie + upright row
  • front kick + tap down R/L
  • jacks arms OH & front/tricep dips
  • starfish plank R + L/Boat pose extensions

And if that doesn’t all kill me, BOOTCAMP

Warm up — jog to Melrose Ave (about .25 miles away – there’s a hill)

10 push ups, sprint hill x5

10 squats, shuffle hill R/L 2x ea

take it back to the Y and walking lunge @500 feet then jog to the bridge (it’s another hill)

 

run bridge, back to the Y for abs and stretching

I really have no sense how long this will take so if I need to cut something we’ll skip the bridge 🙂

**update: I have a member I spoke with this am who said she was coming this afternoon. Tips on how to handle this would be appreciated – she doesn’t run due to a myriad of health problems which means I can’t do the whole class outside without alienating her — do I change the class for her or just do what I was going to do and hope she isn’t too hurt?**