Tag Archives: Jumping Jack

Bootcamp Tuesday

17 Dec

  • warm up: 30 sec ea: jog in place, high knees, lateral hops, butt kicks, jacks, x2 + stretch
  1. round 1 (45/15): holding db, tiny jump squat / prone on step, db between feet, hamstring curl –> 3x through
  2. round 2: 7 min AMRAP –> 20 lunges — db seal jacks — burpees — jump rope — rev lunge w/ pull — forward/back X squat — burpees  –> when time is up 1 min wall sit
  3. round 3: 10 box jumps – 10 db swings x3 + 45 sec ea
  4. round 4: 10 seconds of each, 4x: mt climbers, burpees, push ups, star jacks
  5. round 5: snatch (5 each arm) – 10 db pass through lunge
  6. round 6: repeat round 4

Finish: Isometric HELL –> 30 sec ea

  • plank – starfish – plank – starfish – table top or rev plank – prisoner squat hold – crescent lunge R/L – wall sit lat hold – lunge bicep hold – plank L arm to side/R – elbow side plank hip dips R/ – v sit – elbow L – plank – hover – swimmers – end with 2 min wall sit lat hold

shake it out– one final repeat of round 4 (?)

class tomorrow (wed) will likely be shorter – anyone got a good 45 min bootcamp type workout? i don’t want to cut the work part but there’s an overlap with the instructor of the next class — so i need some good 45 min that feel like an hour (or you’re glad it’s not) workouts! 🙂

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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!

Workouts this week and stuff

1 Dec

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

Tewesday

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

abs

crunches — planks — toe to shoulder

Just another Monday and a request

8 Sep

Beginner Bootcamp: 30 min

warm up: 30 sec each exercise

  • pogo hops — jacks — squats with heel lift — repeat from beginning — jog room — push ups — jog room — push ups

each exercise in every progression: about 30-60 seconds

  • step touch progression: start with step touch, add a squat, add a jump squat, change step touch to a leap; rest and repeat
  • forward jump 4x, jog 8 steps back — about 4 rounds
  • jogging patterns — high knees, butt kicks, fast feet, etc
  • lunge progression: alt lunge, add a knee, step foot back farther till hands to floor, stomp; rest and repeat same leg, rest and other leg
  • side leaps — 2 rounds, 2 leaps, 4 leaps, 8 leaps
  • jog wide legs 3 steps, tuck jump 30 sec, 8 tuck jumps @4 rounds
  • fast feet sprawl to 4 push ups
  • static lunge progression: static pulse 3x and stand, pulse 4 to stand, pulse 2 to jump, jump, rest and repeat
  • abs: planks and crunches

i wonder . . .

TABATA: advanced, 30 min

  1. warm up: @30 sec per exercise, 2x pogo hops, jacks, high knees, skaters
  2. push ups / plank jacks
  3. high knees / burpees
  4. jump squats / jump lunges
  5. jacks / mt climbers
  6. side planks / side burpees / planks / russian twists

What are your favorite songs to workout to? I’m totally bored with my playlists so help me out here!

This week

27 Jun

So I’ve had a little insomnia this week.  I think I finally slept last night but you know how that goes –

now I’m really tired.

Workouts today include Yoga, Bootcamp & Tabata. Wanna hear about some? Bootcamp is gonna be awesome.

Warm up: 30 sec of each, no rest

  • jacks – seal jacks – cross over jacks arms overhead – high knees – run in place – squats – alt front kick – opp elbow to knee – calf raises – arm circles – side to side stretch – side lunges

Circuit 1: Cardio 30/15 x2

  • jacks – jump lunges – burpees – alt side lunges – squat jacks – push ups – skaters – plank jacks

Circuit 2:

  • 60/10:
  • rev lunge with front kick R
  • butt kicks
  • rev lunge with front kick L
  • butt kicks

rest 30 sec & repeat

  • 30/10:
  • R leg in front, tiny hops
  • fire hydrant R
  • L leg in front, tiny hops
  • fire hydrant L

rest 30 sec and repeat

  • bridge hip raise 60 sec
  • squat jumps 30 sec

rest 30 sec and repeat

  •  60/10: (5-10 lb db optional)
  • step up R (chair)
  • standing leg extension R
  • step up L
  • standing leg extension L
  • fast feet
  • triple pulse squat

rest 30 sec and repeat

standing leg extension

Tabata Abs: 20/10 x2

  • wood chop
  • russian twist
  • mt climbers
  • knee in and outs

______________

Tabata + Yoga stretch

  1. Burpees + Squats
  2. Mt climbers + Lunges
  3. Jump rope + Tri dips
  4. High knees + Goblet squats
  5. Jacks + push ups
  6. Box jumps + Bicep curls
  • holding each 5-10 breaths:
  • standing chest to knee
  • gate pose
  • 3 leg dog knee bend
  • lunge –> revolved lunge
  • triangle –> revolved triangle
  • plank –> downward dog (inhale plank, exhale dog)
  • yoga squat
  • staff –>bound angle pose –> supine twist –> 2 min savasana

Yoga squat also called Garland Pose

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 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)
Carioca
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!

Summer Shape Up!

13 Apr

I’m co-teaching a class on Sat/Sun till the end of May with another instructor. It’s basically a bootcamp style class with an emphasis on abs/arms (and butt and gut). She’s running a race tomorrow so i’m on my own!

here’s the plan:

Warm up [all bodyweight]: good mornings – windmills [bent knee] – deadlift – inchworm – spider lunge – jacks – repeat

Circuit 1: Arms 35/10 x4

  • push ups to T plank – DB thrusters – dolphin planks – push up – high pull L – high pull R

Circuit 2: Cardio 7 min

  • A: Walk/run 2 laps (short track: 15 laps = 1 mile)
  • B: 10 pull ups/10 push ups repeat while runner finishes
  • switch until time ends

Circuit 3: Abs 35/10 x4

  • Clamp – wiper plank on elbows – sprinkler – triangle obliques with DB – side plank as top leg lifts then knee in L – repeat side plank R – jackknife

Cardio:

  • high knees 1 lap
  • butt kicks 1 lap
  • squat 10 reps jump squats 10 reps
  • jacks 10 reps plie squat 10 reps
  • lunges 1 lap
  • jacks 10 reps
  • squat hold 45 sec
  • jog 1 lap

Finisher (if time):

  • squats – plie squats – donkey kicks R/L – split jumps – lunge R/L – wall sit 45 sec Repeat

Why doesn’t that cat have feet?