Tag Archives: High-intensity interval training

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:


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


Beginner Bootcamp & Tabata

27 Oct

Here’s what I’m planning for Monday classes:

Beginner Bootcamp: 10 min warm up/cardio + 10 min lower body + 10 min abs/stretching

  • arm circles – small, large, both directions
  • march in place to high knees
  • run in place to butt kick
  • jacks
  • jump rope
  • side shuffle 2 to touch
  • march + knee to elbow to add a hop
  • twist jump rope
  • toy soldiers
  • rev lunges + stretch to side
  • inchworms
  • plank to down dog to lizard planks
  • seated, legs extended twists
  • fast feet, change direction every 15 sec for 60 sec or so

Lower body: DB optional

  • squats
  • reverse lunges to add knee
  • sumo squat to pulses
  • curtsey lunge to side lunge to knee lift
  • repeat other leg
  • single leg hop to one leg touch
  • repeat other leg

on all 4s:

  • knee circles, fire hydrants, clamshells


  • seated twists (db optional)
  • bent knee wiper legs
  • knees to tabletop, straight arms push against legs
  • leg lowers r/l
  • repeat
  • plank + knee taps downs (or plank on knees)
  • bird dogs
  • supermans
  • childpose to down dog


Tabata — equipment: chair, db, maybe a mat

  1. high knees/butt kicks
  2. dips on chair/hammer curls
  3. jacks/power jacks/star jacks
  4. step ups on chair/split squats on chair
  5. jump squat/jump lunges
  6. side plank leg lift on chair


10 Sep

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


crunches — planks — toe to shoulder

“ow eechy”

9 Jun

hey y’all. i’ve done yoga the last 3 days and i swear i’m more tense. i have been trying to give my body a break – at least from the high impact stuff. i swear i’ve gained 15 lbs. speaking of. advocare.

advocare. oh y’all. i am SO disappointed. i did not lose ANYTHING – inches, lbs, nothing after the 10 day cleanse. i have no clue why – i (obviously) workout, i changed my eating habits — cutting out sugar, processed foods, alcohol (!) and increasing calories through snacks and i switched my heavier meal from dinner to lunch. and NOTHING. i think my cousin thinks i hate her – of course that isn’t true; it must just be me and my dumbass metabolism (or lack of). pissed i spent so much money — i was doing fine not spending money and maintaining weight (and still drinking alcohol and eating sugar thank you very much). i talked to my cousin (who is not a dr, i might add) and while no one seems to have any clue why the supplements didn’t work – seriously, i even kept up with my fitness pal  — my cousin sent me a consolation prize of 2 canisters of spark, 2 packs of pouches and a thing of catalyst. i have added a multi-vitamin and i’m going to stick with the catalyst & i went ahead and opened the thermoplus that i ordered – i don’t know if it works but it’s already here.

what a good distributor i am, eh? here’s the thing — even though it didn’t work for me, my cousin has lost 40 freaking lbs. obviously it does something. or maybe it only works for people who have crappy diets and no fitness in their life before advocare? i haven’t thrown in the towel — spark is good stuff and you should order some (from me, duh) – and if you have a crappy diet, you should try the challenge. if nothing else, i am more conscious of what i put in my mouth. though admittedly i went off the deep end this weekendScreen shot 2013-06-09 at 3.38.15 PM

So, 3 days of yoga and i’m really ready to get some cardio in — neuroma and all.

Monday: 30 min beginner bootcamp, 30 min tabata, 60 min bootcamp

Beginner Bootcamp: 

  • warm up — jacks, hamstring stretch, high knees, jacks (all modified)
  • 1 min intervals, 15 sec rest, 2 rounds:
  • shuffle 3 steps each way, alternating lunges, bicycles, mt climbers
  • abs (1 min ea, 2 rounds):
  • double leg extension
  • modified starfish side plank


  1. split jumps/ice picks
  2. heel clicks/line jumps
  3. crazy burpees/jump lunges
  4. band push ups/pulse jump lunges
  5. static lunge band bicep curls/star jacks
  6. plank/bicycles

Bootcamp: chest & triceps

warm up: step up and across, jog in place, squat (slow), arm circles, jacks

3 rounds, 40/20:

  • bb bench press — increase weight each round
  •  incline db press
  • push ups (2 min)
  • close grip bb bench press
  • tricep kickbacks
  • skull crushers

**if it’s not raining** **if my foot can handle it**

setting my timer and we’ll run 5 min then lunge 2 min, run 2 min alt for about 15-20 min

rain plan: 20 min HIIT

50 sec jump rope alternated with 20/10 of:

  • push ups
  • skaters
  • lunge stomps R
  • lunge stomps L
  • high knees
  • star jacks

abs on the ball: weighted crunches, oblique, plank, glute lowers — 2 min each

That should do it. I hope my foot is ok — i have read some about neuromas and it’s not going to go away if that is indeed what’s going on. i will just have to hope for the best. *sigh*

Related articles

Tabata Time

15 Nov

Thursday Tabata — it’s been a while since I did a tabata routine in class. I used to do them all the time, actually. So my tentative plan is to repeat each circuit 2x with one minute rest between and a 30-60 sec weighted “rope jump” or shuffle between. i’ll let you know how it goes.

Tabata Interval Circuit

12 Oct
Author: Bagande

Author: Bagande (Photo credit: Wikipedia)

It’s been a WILD week. To start, Harper was SICK SICK SICK on Sunday as we drove home from Richmond. I was sick the night before which was totally lame as I didn’t get to hang out with my friend. It seemed like maybe I drank too much . . . without drinking. So that was awful.

We recovered. Finally.

I taught a beginner bootcamp style class Monday followed by waiting around for a Senior class – no one showed up – followed by Pilates. I called my husband who was home with Harper and he wasn’t feeling too good so I got a sub for my afternoon bootcamp.

Tuesday Harper was still sick so we stayed home but did make it to Bootcamp that afternoon. We did games – duck duck goose, stations and some abs. I thought it was totally fun.

Wednesday was sculpt followed by beginner bootcamp followed by pilates – none of it very hard just 3 back to back is a lot.

Today was bootcamp – and only 3 people showed up. Lame. But we did a great circuit and ran some outside – the people who were there are not speedy runners (which is fine – I’m not either!) so we did some slow jog with the medicine ball and some hill work. Was not easy, I didn’t think but was pretty fun. Beautiful weather here.

Tomorrow I have beginner bootcamp followed by Pilates. Whee. I’m totally burnt so I’m using a workout from http://www.bootcampideas.com

Tabata Interval Circuit.