Tag Archives: Monday

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:

monday:

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

Countdown to Tuesday

12 Nov

Tuesday is a bootcamp day — I think I was going to do a long run tomorrow but #1 I’m exhausted (I know, it’s only Monday. Maybe it’s the time change but seriously by the time Harper is in bed, I’m ready to be in bed but unfort. that’s usually when my day starts. blah.) and it’s supposed to snow. Screen shot 2013-11-11 at 7.58.42 PM

don’t get me wrong — i love love love love love love love snow but harper had a cough all last week and i mainlined airborne and i have no desire to undo all that placebo work with a run in the snow. my body isn’t acclimated. evidently to anything. time changes, weather.

tomorrow afternoon is a bootcamp class – here’s what i’m thinking: countdowns + tabatas

warm up — jog, jacks, squats, etc

combo countdown 1 — 10 reps a. then 10 reps b., repeat with 9-9, 8-8, etc to 1

a. narrow squats + V raise

b. oblique lifts –> lie on one side, db between feet and lift upper and lower body

tabata jump rope (variations)

combo countdown 2

a. plie squats + oh tri
b. spider planks

tabata jacks (variations)

combo 3

a. calf raise + front/side raise

b. russian twists with db

tabata fast feet — mt climbers – jump lunges – jump squats

combo 4

a. plank butt-ups

b. bicep curls

tabata — up and overs & lateral burpees

 supersets:

db rows & decline db chest press – 15 reps of 3 alt sets –> use same weight for both

criss cross abs & roll ups – 8 reps of 3 alt sets –> use small balls

— Rest —

8 crunches + 8 crunch pulses x2

10 bent knee toe taps + 10 sec hollow man x2

update, because clearly i don’t have enough to do: this is a much more interesting version of everything: gizoogle.net

http://gizoogle.net/xfer.php?link=https://onlyhalfcrazy.wordpress.com/&sa=U&ei=v-uCUpbgGIrKhAf_v4GoDg&ved=0CBsQFjAB&usg=AFQjCNHWeiulaws8e9p-SbOZ2J87bV-DnA

howl

9 Nov

regular old busy week coming up – in addition to teaching at the Y, I have to find time to read the rest of On the Soul (Aristotle) & Augustine’s Confessions (and I have to find my book . . . ) and decide what Aquinas to read AND work on syllabi for next semester, decide on a text for Modern Philosophy . . . oh and finish grades. And babysit. And make up a class we missed. And deal with a 4 year old who has gone into tantrum mode 67% of the day. so if you don’t hear from me, check a book.

Sunday — possibly a 5k. it’s $25 so i’m debating whether that’s in the budget. sad that $25 might break me. *sigh*

Monday — teaching beginner bootcamp & tabata

Tuesday — long slow run [hour twenty five minutes is the goal] & teaching bootcamp

Wednesday — short interval run, teaching pilates & bootcamp

Thursday — teaching bootcamp

Friday — yoga and teaching tabata

Sat — i’d like to go to the 10 am free crossfit class but depends on childcare

eats: nothing too exciting. trying to get the kid to eat some of these things —

homemade pizza

corn chowder in the crockpot

black beans and rice variations [currently obsessed with adding a sweet potato and tortilla chips & cheese]

soup and sandwiches

 

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

Abs/Stretch

  • 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

eats and treats this week

27 Oct

halloween week!

on the schedule this week:

monday: teaching beginner bootcamp/tabata

tuesday: teaching bootcamp

wednesday: am short run + teaching pilates; pm teaching bootcamp

thursday: teaching am bootcamp (switched with another instructor)

friday: off to charlotte area

saturday: TOUGH MUDDER!!!!! EEK!!!!!

 

eats and treats:

monday: leftovers

tuesday: taco night

wednesday: pasta

thursday: TBD

weekend – out of town

There are reasons we use punctuation . . . .

There are reasons we use punctuation . . . .

Hi.

29 Sep

beginner bc and tabata

I was a total blog slacker last week. I don’t know why. Anyway, here I am now. With workouts! Here’s my schedule this week:

Monday: teaching Beginner Bootcamp, Tabata [then immediately running to the dr office, prepping for classes – teaching at the college from 4-10. ugh.]

Tues: am long run (@2 hours), teaching Bootcamp

Wed: max interval run, teaching Pilates & Bootcamp [teaching at the college this day too but only 4-5:30]

Thurs: teaching Bootcamp, easy 15 min jog

Fri: teaching Pilates, 30 min tempo run

Sat: am run? maybe a kettlebell workout at the gym?

Sun: off

I prepped some food this am: black beans, quinoa, potato soup. we also have veggie sloppy joe leftovers [i made enough for all of you]. i also made pancakes and dog food. not sure what got into me.

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

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

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

Next week

17 Aug

yay! 2 days off — i might do some yoga at home but i’m not going to the gym, not listening to or practicing group power and i might even eat too much. whee!

so next week — i’m teaching all of these:

Monday: beginner bootcamp, tabata, pilates and c25k [we’re on week 7 {however, we have like 4 more weeks before the 5k so we’ll see what folks want to do} so it’s straight up running no walk breaks from here on out — gotta say, i really love those walk breaks . . . ]

Tuesday: bootcamp

Wednesday: c25k, pilates

Thursday: bootcamp, tabata

Friday: yoga (yay!), c25k (maybe?) & possibly tabata

notice — no group power next week (unless something changes in the next few days) and only one class on Tuesday? I might do crossfit in the morning. or you know, not.

Menu plan for the week:

Saturday: leftovers, clean out the fridge. sounds delicious doesn’t it?

Sunday: Fish & chips

Monday: veggie burgers and some thing on the side. corn? green beans?

Tues: pasta night

Wed: breakfast for dinner.

Thurs: sausage and couscous

Fri: pizza [probably homemade]

 

School [like school where my husband and i teach] starts the 26th. so my monday pm class is going to either change to another time (6pm monday? another day?) and i’ll also have class wed pm. super excited to teach philosophy again. not super thrilled that i’ll make like $.37 and the baybsitter will make $.50 but whatever. Unexamined life not worth living and all that, right?

 

So all of this happened

16 Aug

What a week! It’s been kind of all over the place.

Good stuff first — I’m teaching Philosophy this fall! yay! does mean one class at the Y will have to go/be rescheduled but that’s ok.

now in case you were wondering where i’ve been this week —

Monday: taught beginner bootcamp, tabata, practiced group power, taught c25k

Tuesday: taught yoga, practiced group power, taught bootcamp

Wednesday: taught c25k, taught pilates, practiced group power

Thursday: taped group power (shew! i messed up tons but the people who came to class said they didn’t notice), taught bootcamp, taught tabata

and Friday: teaching group power, teaching c25k

i’m tired, ya’ll.