Tag Archives: Crunch (exercise)

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 


  • 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

3 days off

3 Sep

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


  • 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


beginner bootcamp & tabata

26 Aug

beginner bootcamp: no one liked the workout i did last week. evidently partner workouts give people anxiety. so we won’t be doing that.

brief warm up: high knee marches, hamstring curls + arms up flutter, jog in place, jacks, standing leg lift, shoulder raise, arms up and back

45/15 one round:

1. squat to parallel — modify squat to a chair

2. overhead press

3. db row palms up, hinge at hips

4. push ups — modified as needed

5. shuffle 3x each way

6. hollow man

7. squat hold with forward press

8. lateral raise

9. hollow man chest press

10. high knees

11. plank

12. hammer curls

13. hollow man chest flyes

14. one arm row

15. other arm row

16. burpee – modified as needed; mt climbers or jacks, etc if necessary

17. crunches, legs at 90

18. upright row

19. skull crushers

20. side lunge jumps tap floor

stretch and get ready for


  1. warm up: warrior 2 lunges / squats with knee lift
  2. upper: tricep kick and dips / divebomber push ups
  3. cardio: squat jacks / skaters with punch
  4. lower: plie squats with bicep hold / oh press with squat abduction
  5. cardio: heel clicker squats / heismans
  6. abs: woodchoppers / oblique crunch with bicycle legs




Pilates Bootcamp

21 Aug

Pilates tomorrow — here’s a workout I’m thinking about

warm up: neck circles, shoulder circles, twist and reach, wide squat shoulder to knee, side lunge stretch

upper body/core:

  • golf ball arms 45 sec each direction
  • arm raises (like jumping jacks) 45 sec
  • soccer ball arms 45 sec each direction
  • eagle arm chest press pulse 90 seconds
  • triceps push up 8 tempo, 4 4count up/down
  • 1/2 cobra push up 22x hold last one 10 seconds
  • tricep dips 15x
  • tricep dips with leg kick 12x/leg
  • reverse plank hold 10 sec, dip 8x, hold 10 sec


  • roll up x5
  • single leg extension (100 arms) x20 hold for 10 sec
  • roll like a ball x12
  • windmill straight legs x14
  • 1-2-3 pulse single leg extension legs x10
  • criss cross x20
  • single leg drop x8
  • double leg lifts x6
  • single leg lift x14
  • dig and drag — start with legs at 90, lower both toes to mat, extend and circle legs back to 90 x11
  • reverse crunch x6, jackknife x4
  • earthquake — roll down pausing 1/3, 1/2, 2/3 for 50 sec, 30 sec, forward fold after each hold
  • plank series — forward, side

legs & glutes

  • start standing, cross R ankle over knee, squat x30, hold 10 sec, pulse 40 sec
  • squats x10, hold 20, pulse 20 sec
  • hindu squats x13
  • on all 4’s with or without db behind knee: lift and lower leg 90 sec, knee circles x30 each direction, switch legs
  • grasshopper 90 sec (on stomach, bent knees, lift and lower)
  • leg extensions x30 (stay in grasshopper and with legs lifted, extend long)
  • heel beats x30
  • scissors on belly 30 sec
  • leg circles 1 min each direction/leg







hour of power

18 Jul


So click that link and you’ll see what i’m in for this weekend. eek. Here’s another link. double eek.

Before that, Bootcamp & Tabata to get through [please note, we are leaving at 5:30 am. have i mentioned how NOT a morning person i am?]

had a request for some inner thigh work so here’s the bootcamp plan —


Circuit 1: 45/15

  • alt fly & ball crunch
  • curtsey lunge + bicep curl
  • back kick + oh press
  • pilates push up
  • bench dips, feet on the ball
  • surrenders
  • frog kicks
  • warrior III + tricep kick
  • deadlift
  • one leg hamstring curl on the ball

Circuit 2: 12 min AMRAP

  • 50 jump rope
  • 10 pilates push ups
  • 10 split jumps or jump lunges

Circuit 3: 1-15 ladder

burpees – plie squat with up row

Circuit 4: 1:00/:30 (alternate one move for 1:00, the next for :30, no rest)

squat jacks – side lunges R – squats – jog – burpees – side lunge L – pendulum lunge R – jump rope – plie jump squats – repeater knee R – pendulum lunge L – rope – plie squat jumps – repeater knee L

Circuit 5/finisher: 50/10

  • bridge on ball, move one leg up, down, side
  • squat, swing leg over ball
  • bridge other side
  • squat other side
  • side plank leg lift bottom, top
  • curtsey pulse squat
  • standing dancer swing
  • plies

Circuit 6: Abs

  • 30 ball crunches
  • 20 bicycles
  • 20 toe crunches (ball btwn feet)
  • 20 rev crunch
  • 15 plank dip r
  • 30 crunch
  • 15 plank dip l
  • 40 russian twists
  • 30 bicycles
  • 15 one leg v up
  • 20 rev crunch
  • 15 one leg v up
  • 10 leg lowers

Um, yea, this picture never gets old.


  1. warm up — something
  2. breakdance push ups
  3. squats/180 squat jumps
  4. x jumps (plank narrow to wide arms and legs)
  5. lunges/jump lunges
  6. get ups r/l


Monday workouts

8 Jul

Beginner Bootcamp (30 min)

warm up -- basic mobility @3-5 min

reps based on feedback -- we'll go till someone says stop:

  • ball squats with bicep curls
  • hold squat just bicep curls
  • ball squats with hammer curls
  • hold squat just hammer curls
  • REST
  • plies with overhead press -- (using stability ball as weight)
  • hold plie just oh press
  • hold arms just plie
  • plie with overhead press
  • REST
  • bench press on ball
  • "wedding move" with db*
  • chest flyes
  • "wedding move" with db
  • tricep extensions
  • "wedding move" with db
  • REST
  • see-saw reach
  • plank on ball
  • crunch
  • superman

*wedding move is borrowed from another instructor. I'm sure it has a real name but you lean back against ball, db resting on legs and lower glutes to floor and back up -- story is that a girl used to come to her class and they did this move religiously to get her ready for her wedding. after the wedding she never came back. lol. i can't make this stuff up.

Tabata (30 min -- advanced) -- i might do what it says here but i might do a total cardio tabata. we'll see how we all feel.

Tabata with the band

why is that so miniature? clearly i can't master technology. it says:

Tabata with the Band

squats -- stand on band, wrap over shoulders
band jacks -- stay in squat and jacks

push ups -- band wrapped around back and crossed in front
overhead press

high pulls -- standing on band, both hands lift, elbows lead
bent rows

mt climbers band around back like in push up

split lunges R
split lunges L

plank - band wrapped around back like push up
alternate hold the first, then out out in in legs/plank jack

Couch to 5k

We are on week 2 -- I hope it doesn't rain. we ended up doing last wed on the treadmill which is fine but i hate to do that all the time . . . plus i hate the treadmill . . .

anyway i have 3 levels going: [we're all going to end up in the same place but i have a couple who are literally just starting so they are starting off walking. then i have not beginners who probably can run 3 miles but maybe want to run faster so they are starting off "advanced"]


warm up 5 min walk; run 0, walk 4 (fast) walk 1 (slow)


warm up 5 min walk, run 90 sec, walk 2 min = 20 min


warm up 5 min walk, run 2 min, walk 1 min x7

We'll then reconvene in the aerobic room for 20 or so minutes of butt and gut:

squats -- plie squats -- donkey kicks -- bridge kicks -- crunches -- v-sit -- leg raises -- planks

in fact -- i might just repeat beginner bootcamp for these guys. we'll see how it goes.


Happy Tuesday!

28 May

Haper, Cole & Connor at the pool

We spent yesterday at the pool! Fantastic weather but the pool was freezing – kids don’t seem to care though!

The Y was closed so I had a rest day! Back at it today though – I am thinking I will go to yoga in a few (I plan to – we shall see) then a picnic at the park and bootcamp this afternoon.

warm up:

high knees/push ups/squat jumps/mt climbers/tri dips/jacks/push ups/lunges/dips/front kicks/plank/burpees/jump lunges (some combination of this, about 30 sec each?)

Circuit 1:

  • DB squats
  • DB crunch on stability ball
  • Plank push up to T (with DB? without?)

Circuit 2:

  • Alternating front lunge with alternating front raise
  • DB standing rotation (ideally this would be done with a medicine ball but we usually don’t have enough to go around)
  • Chest press on stability ball
  • Squat jumps

Circuit 3:

Run to the park — 1 min each exercise

  • plyo step ups on picnic table
  • push ups, feet on seat
  • spider plank, hands on seat
  • hands on seat, jump knees to chest
  • bench dips, bridge up

Run to bridge

Circuit 4:

  • lateral shuffle across, switching direction each light post. I’d like to do this 2x but we’ll see based on time/energy of everyone

Circuit 5:

  • depending on time either back to Y or back to picnic tables and repeat exercises 30 sec each


To get back to the Y: speed bursts back (like 10 sec sprint, 20 sec regular pace or something like that)

1 min each exercise:

  • roll out and back knee plank on the ball
  • roll up feet on ball
  • ball transfer

Monday’s Workouts

12 May

I’ve had Friday, Saturday AND Sunday off!? What?! It’s been good – I think my shoulder needed it — did I mention all that? In class Tuesday, we were doing V-arms and my left arm wouldn’t go up. Went to chiro on Wed and he’s working on it. I go back tomorrow to see how it’s going. So, good thing I had a few rest days. 🙂

busy weekend – house guests since Wed and a birthday party yesterday + a sick husband and birthday girl (ear infections for everyone!)

Back to it tomorrow – Beginner Bootcamp, Tabata and Bootcamp

I’ll play it by ear as far as going outside tomorrow – maybe afternoon. The high is only about 60 which should be fine but we’ll see 🙂

Here’s the plan:

Beginner Bootcamp:

  • Warm up: jacks, step squat, shuffle, seal jack, squat, side lunge, lunge and rotate, reverse lunge, carioca, skip, frankenstein kicks, inchworm, hip swing, etc
  • Jacks between each exercise for 30 sec:
  • Circuit 1 (30/10 x2): chest press, push up, 1/2 get ups R/L
  • Step ups between each exercise for 30 sec:
  • Circuit 2 (30/10 x2): bent over row, lat raises, front raises, flyes, db curl
  • Skips between each exercise for 30 sec:
  • Circuit 3: (30/10 x2): split squat, pistol squat, goblet squat, 3 way lunge, good morning, deadlift, hamstring curl, calf raise
  • Abs: crunches, russian twists, bicycles, reverse crunch


  1. squat jacks/star jumps
  2. squat + front kicks alt
  3. knee in burpees/mt climbers
  4. bulgarian split squat alt
  5. 180 jump squats/pendulum lunge
  6. v-crunch/reverse plank with knee tuck

Bootcamp (indoor)

 Warm Up

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×



Bootcamp (outdoor)

Same Warm up

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box Jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3 — Run to Park

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • Run Bridge Suicide — 6th light/3rd light/1st light
  • Return to Y

Leg Burn-Out 

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

I’m hoping for the outdoor option – how about you? 


*Stay tuned – herbal cleanse starts tomorrow. I’ll tell you probably way more than you want to know. Starting with weight and measurements. With 3 days off and too much cake, I should be at a good starting place. LOL.

A day off

5 May

Y’all. My first day of not exercising in over a month. Hoping my feet feel better. Back at it Sunday. Summer Shape Up class (through the end of May) – it’s kind of like Bootcamp but my partner instructor and I have toned it down some as the class is full of first timers as well as regulars. Here’s what I’m thinking for tomorrow [I think it’s supposed to rain so it’ll be an inside class]:

Warm up: (@5 min)
walking lunges
high knees
inch worms

Cardio 2 min between each circuit (Jacks/High Knees/Butt Kicks/Skaters/Burpees/Jump Rope, etc)

Circuit 1: 60/15
plie squats (arms crossed at chest level)
spider plank
one leg hip bridge R/L
toe touches alt sides

Circuit 2: 60/15
squat knee up twist alt sides
bent row/fly
plank in and outs
tricep dips
squat knee up twist alt sides

Circuit 3: 60/15
squat press
renegade rows
lying elbow/knee touches R/L
crunches with leg extension

Circuit 4: 60/15
high knees twist
squats arms crossed at chest
push ups on knees one leg up
mt climbers
tricep dips one leg up

Repeat from top per time allowing — I think this is about 35 min so far

Finisher: 30 sec each exercise no rest
Squats or squat jumps
Blast-Off Push-ups — on toes and hands rock back and forth
In and Out Squats or squat jacks
Crab Walks — forward and back
Mountain Climbers
Stationary Running

We’ll do some Pilates type abs to end and some Yoga stretches 😉

I’m thinking of incorporating this Monday!

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