Tag Archives: Lunge

a week off …

29 Dec

last monday was the last time i taught a class – how weird! back at it tomorrow – Beginner Bootcamp & Tabata

Beginner Bootcamp:

warm up — jog, lunges, etc @5min

50/10

  • jacks
  • push ups
  • mt climbers
  • lunges
  • plank

rest

  • jump rope
  • curls
  • jump rope 1 leg
  • squats
  • side planks

rest

  • high knees
  • triceps
  • butt kicks
  • turbo lunges
  • rev plank leg lifts

rest

WAR song (?) –> I’m previewing 2 songs Wed so I thought I’d get in a little practice during class. It’s a kickboxing class all choreographed like Group Power. The good part of this is that it’s pre-planned. The bad part is that choreography does NOT come easily to me so it takes me forever to learn a new routine. Currently learning both WAR #5 and Jan ’14 Group Power. ack.

abs — possibly the WAR track as well.

stretch

I’m TOTALLY over growing out my hair. Going to call my girl tomorrow and hopefully get a cut this week. YES!

tabata: — chair, heavy db, mb

  1. jog / forward lunges / jog / side lunges
  2. db swings
  3. slow plank jacks push up/fast plank jacks
  4.  wall balls
  5. step up to OH press (chair) –> step up R, OH press L then switch next round
  6. knee tucks on chair / side plank hip lifts on chair
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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! 🙂

Related articles

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!

Exploding Pyrex

8 Oct

Turns out that if you leave the stove eye on and an empty pyrex dish on said eye, pyrex dish will explode. way to go science. Totally exciting to humans and puppies alike. Anywho,totally love this weather – it’s not even 70 degrees. Makes me want to run! Alas, there’s bootcamp to do — just kidding, I love bootcamp.

My arms are a tiny bit sore today —  so legs! And some arms

sweet Jesus what is wrong with her arms?!

warm up: jacks, squats, inchworms, rope x2

circuit 1: 50/10, 40/10, 30/10 — increase DB each round

OH squats

box jump squats – holding plate

OH walking lunges

db burpees

wall sits with plate

circuit 2: 40 sec x3 no rest between rounds

skaters

curtsey lunges r

skaters

curtsey lunges l

circuit 3: run to ash street 

Partner 1 runs to top, 20 squats; other stays in squat hold

switch

20 squat jumps + run/plank hold — partner 2 will do run first this round

switch

everybody runs up to top of melrose/ 5 tuck jumps circle around short cut and do melrose again

run back to Y

Finisher:

10 wall ups – bear crawl 10 push ups x5 [if time]

plank/push up circle — one person starts, does 10 push ups and move to right till everyone goes. you can go to your knees only during push ups. if your knees hit the floor any other time, you’re out and have to do burpees till we’re all finished.

Monday

23 Sep

Pretty routine week coming up — here’s the teaching / additional workouts planned

Monday: beginner bootcamp/tabata, 3.1 mile run

Tuesday: dentist appt, hope to get a [long/slow] run in after before preschool gets out, bootcamp

Wed: another dr appt in the am so sub for Pilates, bootcamp

Thurs: bootcamp

Fri: group power (i think?), might go to yoga after

Sat: kettlebell/tabata workout

Sun: off

____________________________________________________________________________

I had some new folks in Beginner Bootcamp so I’m going to try to step back a little — that said, all of these exercises can be stepped up!

  • warm up — crossover toe touch stretch, standing elbow to knees, torso rotations, high kicks, leg swings
  • jog in place jacks, windmill steps, static squat + punch, static lunge + curl, static lunge + tri ext, tick tocks, stutter step

with stability ball:

  • hamstring curls — push ups — crunches — wall squats — inner thigh squeeze — back extension — tricep push ups — abductor lifts

Tabata

  1. warm up — 2 jacks + tuck jump, 2 squats + tuck jump
  2. upper — push ups on plates — feet then supine on hands
  3. cardio — burpees
  4. lower — wall sits, jump squats
  5. cardio — burpees
  6. abs — plank, sit ups

Yea!

20 Sep

 

Tabata!

warm up: burpee. yes, burpee. like this: jump out, lift one leg, push up, spider [knee to elbow], jump up, repeat other leg

Each exercise is 20 on 10 rest, repeat rounds 1x

Round 1: rest exercise: squat pulse

  • squat 2 oh presses
  • to the floor push ups
  • mb slams
  • xbody mt climbs

Round 2: rest exercise: iso squat

  • burpee box jump
  • alt lunges
  • mb slams
  • t push up

Repeat Round 1, then repeat Round 2

Abs: plank – side plank – plank – side plank – repeat

 

 

are the bubbles chasing me?

15 Sep

Beginner Bootcamp:

  • warm up: 15 forward lunges, 15 side to side squats, 5 inchworms, stretch
  • #1: 10 prisoner squats, 10 push ups x3, 45 sec of each 1x
  • #2: 10 box jumps, 10 DB swings x3, 45 sec of each 1x
  • #3: 10 tuck jumps, 5 chest press x3, 45 sec of each 1x
  • #4: 10 DB snatches, 10 DB pass lunges x3, 45 sec of each 1x
  • Finisher: 2 min of 10 mt climbers, 10 burpees, 10 push ups, 10 star jacks

Tabata!

  • Warm up: shuffle, high knee skips, jump rope, scissors
  • Upper: dips/alt bicep curls
  • Cardio: box jumps [3 risers]/burpees
  • Lower: [2-3 risers]one foot on step squat with abduction (add jump, opt)
  • Cardio: straddle jumps[1 riser]/burpees
  • Abs: spider plank/v sits

Two times the fun!

12 Sep

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

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!