Now, burpees

Maybe not in Beginner Bootcamp: it’s going to be boxing day. i’m terrible at kickboxing but i think i can incorporate some super basic moves

warm up: go over all the punches and kicks

2 min intervals, 30 sec rest:

1. 10 high punches, 10 hammer punches [punch to side], 10 knees

2. left jab, left jab, right cross, left uppercut, right uppercut

 

 

3. crunch and punch, start with 2 & add on up to 10; go back down if time

4. seated: punch 20 straight overhead narrow, 20 wide

5. sumo stance, 10 punches, shuffle forward, 10 punches, shuffle back, 10 punches

6. 100s: someone calls out a punch, do 100 reps, repeat during time

7. hook – uppercut – side kick

8. 10 knees, 10 front kicks, switch legs

stretch: down dog, crescent lunge to side angle, wide leg forward fold, repeat other side, down dog, up dog, child pose

 

TABATA

1. high knees, jump ropes, jacks, squats x2

2. push up + pendulum leg

3.  burpee: + star jumps

4. lunge stomps

5. burpee: + wall balls

6. planks + hovers

repeat stretches

sick day

harper wasn’t feeling well Saturday so we all had a low key day after soccer. i wasn’t feeling great either so i was in bed by 9. which was weird. i think we all have colds. about right – school has been back 2 weeks. anyway —

workouts this week:

mon: beginner bootcamp/tabata

tues: bootcamp

wed: c25k, pilates, bootcamp

thurs: bootcamp

fri: tabata

sat: 5k race

sun: off

eats:

Sun: corn chowder is already in the crockpot! we’re also going to lunch with MIL & BIL so likely leftovers

Mon: corn chowder, maybe with a sandwich

Tues: taco smash/tacos

Wed: leftovers

Thurs: grilled cheese and soup

Fri: homemade pizza

back with monday’s workouts in a few!

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Two times the fun!

Double bootcamp day tomorrow! yea! I think i’ll probably do the same workout in both — but one has an additional butt and gut. i might leave the afternoon class inside and just repeat a circuit as well if it’s 4000 degrees outside

Warm up — the usual, 30 sec per exercise repeat 2x or so

Circuit 1: Biceps & Triceps 45 sec/no rest light to med db

• bicep curl
• top 1/3
• bottom 1/3
• hold middle 10 seconds
• alt curls
• waiters
• side bicep curls
• tricep kick backs
• 10 sec pulse
• alt kickback
• skull crushers
• oh to waist (supine)
• alt crush
• both arm crush

Circuit 2: Cardio

100 jacks – 75 mt climbers – 50 jump rope – 25 jump squat

Circuit 3: 30/30 x3 heavy db

• lateral step and press (in wide squat step and press forward from shoulders)
• one leg two arm row
• switch jumps + oh press
• db chop + rev lunge
• one leg/other leg/both leg fast teasers

Circuit 4: running 1 mile OR repeat #2

Circuit 5: repeat #1

Circuit 6: Optional/use if not running outside 45/15×1

• prisoner squats
• push ups
• alt lunges
• jacks
• jump squats
• spider plank
• power jacks
• spider push up
• squat to calf raise, arms oh
• cross body mt climber (slow)

Finisher: 45/15×3

3 tuck jump burpee

Butt & Gut 15 min — 30-45 sec/each

• lunge R, lift leg straight up on return
• repeat L
• squat + abduction R
• repeat L
• sumo squat
• 4 count squat
• static lunge
• kneeling leg lift
• kneeling knee to nose
• fire hydrant
• leg circles
• plank – out out in in
• donkey kongs
• starfish
• side v crunch
• plank twists
• elbow plank

****Updated to say: I can’t do the same workout twice in one day. I can’t even do the same workout twice in one year. So pm bootcamp might look more like this OMG I JUST DELETED THE WORKOUT I TYPED so here’s an attempt at a recreation:

warm up: 30 sec ea jacks — power jacks – front kicks – back kicks – repeat then dynamic stretching

#1:

• burpees + push up  x8
• dolphin planks x8
• Starfish side plank 30 sec
• Moutain climbers x8
• Spider pushups x8
• Plank jack x8
• repeat 6 reps, 4 reps, 8 reps

#2:

• jump rope 50x – lunges to end of room – 5 push ups, back and repeat
• jump rope 30x – squat walk to end of room – 5 squat thrusts, back and repeat
• jump rope 15x – db plate drag to end of room – 5 pike press – back and repeat

#3:

• shoulder press/wide arm push ups alt 8 reps  3x
• hindu squats/stomp lunge alt 8 reps 4x
• tabata alt lunges 20/push ups 10 4 rounds

#4: 30 sec ea no rest

• power jacks – log jumps – high knees – straddle jumps – fast feet – repeat to knee taps to repeater knees to squats

#5: 30 sec ea 10 sec rest

• side squat R – box jumps center – side squat L – box jumps center – repeat
• split squat R (+tri oh) – split L (+up row) – repeat 2x
• coffee grinder feet on step

#6: finisher & abs

45/15 x3 forward jump burpee + tuck jump

elbow planks  — side planks – v sits – kneeling leg lifts and fire hydrants

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Tewesday

On the schedule today: Bootcamp! I might also go for a run. I have lots on my mind and a good run seems like it might be a good idea.

warm up: 30 sec x2

• pogo hops — jacks — squats with heel lift — jump squats

Circuit 1 

• jog out and back room 4x
• leapfrog down, 10 jacks, jog back
• repeat 3x

Circuit 2: Tabata

• upright row — clean and press

Circuit 3: Run to Ash st

• jog up/down hill 4x
• leap frog up hill, 20 jacks, jog down
• repeat till someone pukes

Circuit 4: Back to Y/Tabata

• up right row — clean and press

abs

crunches — planks — toe to shoulder

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This week

We’ll just let that speak for itself.

so saturday was full of soccer and a birthday party

 

today FOOTBALL! Harper is really excited. 

Schedule for the week:

Mon: Beginner Bootcamp, Tabata, philosophy class 🙂

Tues: Bootcamp

Wed: c25k, Pilates, philosophy class, Bootcamp

Thurs: Bootcamp

Fri: Group Power, Tabata

 

Eats: i’m so over trying to eat meat to save time and money. it makes me sad and i don’t even like how it tastes. back to veggies for me.

Sun: leftovers!

Mon: Lasagna [crock pot i think], salad

Tues: stir fry — veggies and tofu over rice; maybe some kind of meat for chris?

Wed: roasted veg over whole wheat pasta

Thurs: taco smash (chris will have regular tacos)

Fri: veggie burgers and salad and green beans

Sat: leftovers/wing it

lunches will be leftovers as well — or sandwiches. Picky pants will likely have mac & cheese . . . i need to start adding veggies to her mac & cheese. i used to do that when she was a baby. anything orange usually works.

back with workouts!

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it’s wacky wednesday

Harper’s new favorite book.

Harper woke up in the middle of the night last night and I went to her room and as I was trying to go back to sleep I was SO STRESSED out about teaching yoga at the Crossfit place. They were going to offer me a trade which is great, I’d love to try Crossfit BUT let’s get real: when on earth do i have time to work out more? and i need money not more workouts. so i just sent them an email saying i can’t do it now but let’s talk in Jan when maybe I won’t have 47 things to do on Wednesdays. I feel awful as the whole thing was kind of my idea but it was literally keeping me awake last night.

on to the workout – just one class today: bootcamp! i feel like i have been slacking a little bit this week. i’m sure that’s true. so no slacking today:

warm up: 500 meter run (why yes, i am using the metric system now) which roughly equals running behind the  y to anderson st to the bottom of the bridge. on the way we’ll do some butt kicks, high knees, lunges.

now the fun: HILLS. I went to map my run and each light post on the bridge is about 10 meters apart.

circuit 1: 7 min AMRAP

• run 20-30 meters (so 2-3 light posts) and back
• 7 star jacks
• 21 squats
• 7 hand release push ups

circuit 2: 5 rounds

• walking lunges 10 meters, jog back down
• mt climbers x15
• lateral push ups x10

circuit 3: 5 rounds

• sprint 20 meters (2 light posts)
• 20 squats
• sprint 20 meters (another 2 light posts)
• 15 squats
• sprint 20 meters (you get the idea)
• 10 squats
• sprint 20 m
• 5 squats
• jog to the bottom

not sure how long this will take so if there’s still time we’ll do the next circuit. if not, we’ll do a few planks and talk about how much fun running the bridge is and call it a day

circuit 4: 3 rounds

• long jump 10 m
• run backwards 20 m
• 10 power jacks

repeat

 

 

3 days off

seriously. 3 days off. i’m ready to strangle someone. i did do yoga on Sat but nothing Sun and nothing Monday. 

 

so thankfully tomorrow i have a few workouts planned.

AM: Harper starts preschool and i have a meeting after i drop her off. assuming i don’t lose speed, i’m going on a 50 min slow run — i need to get my running legs back so i downloaded an app called gipis and created a plan to ease me into running and get me ready for Charlotte Tough Mudder Nov 2. yea, that’s happening.

So beyond my run i also have two classes – subbing intermediate tabata which is a 60 min class. i kind of hate it — it’s really not tabata at all, like even less than the 30 min tabata is tabata. See Tabata Protocol.

But first – BOOTCAMP!

Focus on ABS & Cardio

5 min warm up –– x2

• 30 sec seal jacks
• 30 sec power jacks one hop, low squat
• 5-6 inchworms – hop feet in or walk
• 6-8/sidelunge to triangle stretch/revolved (bent knee)

Abs Circuit (30 seconds per exercise)

• Stability Ball Leg Curl
• Stability Ball Jackknife
• Get-up (30 seconds per side)
• Cross-Body Mountain Climber
• Sprint across the room

Rest 1 minute — repeat 1 time.

50/10 x2

• walk out push ups and tuck jump
• 3 way burpee jump & OH press with mb
• low jack
• superman push up
• donkey kong and jump abs with db (opt)
• sumo knees (wide knee lift r/l with db oh) and half burpee

ABs: 1 round 50/10

• tuck abs and raise arms
• rev crunch diamond legs
• toe touch R/L alternate

50/10×1

• MB sit up to leg extension
• elbow plank to side plank
• MB slams with alt knee lift
• spider plank
• bicycles
• side crunch
• tighten core – lie on floor, crunch up, hold and drop MB to abs.

Running outside or 50/10×2

• paper plate push ups
• push up and pike ball rolls — stability ball
• side plank inner thigh leg lift L – chair
• side plank lift R
• squat jacks
• donkey kong abs and jump

50/10 x1

• v sit R/L
• toe touch and roll over
• ball plank and under knees with stability ball

Tabata: (60 min) — i’m not sure i planned enough so if not, i’ll repeat something or make them do sprints in the parking lot.

20/10 warm up: rope, high knees, burpees, jacks x2

4 rounds: 45/15: — i remembered i have some music set to 45/15 but i’ve never listened to it so i don’t know how long it is/how many rounds/appropriateness of it but maybe … or gymboss!

• squats — rest in squat
• push ups with shoulder tap
• plyo lunges – rest in lunge
• repeater knees
• side plank dips L, rest in plank / mt climbers
• side plank dips R / everest climbers
• one leg burpee/one leg deadlift
• other leg burpee/other leg deadlift

Circuit: 25 squats/15 push ups/50 jacks 3x

20/10 Tabata:

• hamstring ball curl/chest fly on ball
• oh press on ball/back extension on ball
• crunches on ball/lat raises on ball
• plank with toes on ball, tap to either side

Circuit: 25 squats/15 push ups/50 jacks 3x

cooldown

Per request

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.

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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.

 

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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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