Tag Archives: Pull-up (exercise)

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!

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Tuesday Bootcamp

20 Aug

Upper body day! 

mobility warm up: crescent lunge hold, unweighted bar overhead squats, bar up and over, inchworms, plank, dips

  • 15 overhead press (goal: 35-45lbs with the bar)
  • 5 push ups
  • 5 pull ups / body rows / resistance band pull downs
  • 15 mt climbers (L+R=1)
  • repeat 2x

cardio intervals – no rest, as fast as you can go — i might do this 30 sec on for 5 min instead of reps

  • 30 fast feet jogs
  • 30 butt kick
  • 30 jacks
  • 10 tuck jumps
  • 1 min jump rope
  • repeat 2x
  • 15 db thrusters
  • 15 lat raises
  • 15 reverse flyes
  • 60 jump rope (60 revolutions)
  • repeat 4x
  • 5 push ups
  • 5 pull ups / body rows / band pull downs
  • 5 full sit ups
  • 15 mt climbers (L+R=1)
  • repeat 4x
  • 15 db bent row
  • 15 band seated row (seated, legs extended, band around feet and pull back towards belly)
  • 15 plate jackknives (feet on plate, slide feet up towards hands; modify: bend knees and slide feet in)
  • 15 burpees (or appropriate modification)
  • repeat 2x
  • 25 oblique crunches R/L
  • 25 side plank dips R/L
  • 25 side v-ups R/L
  • 25 bicycles slow
  • 25 bicycles fast

Stretch

depending on the crowd, i might do some outdoor running. like some hills.

I’m sorry – wait, I’m not really sorry — this is funny.

 

 

Go Heavy Run Hard

16 Apr

I think today we need to work on strength . . . and then do burpees 😉

So here’s the plan after a brief warm up:

  • With Heavy BB, Squat to chair: 4 sets of 3-5 reps [for me this is 40lb]
  • Heavy Barbell Deadlifts: 4 sets of 3-5 reps
  • Moderate – Heavy Dumbbell Snatches: 3 sets each arm of 8-10 reps [for me this will be 12-15lb]
  • One Arm Moderate to HeavyDumbbell Press: 3 sets of 8-10 reps
  • Moderate DB Single Leg RDL: 3 sets each leg of 12-15 reps [for me 8-12lb]
  • Parallel Dips and Hovers  – 10-15 reps each — on chair

 

In Groups of 3: 

Body Rows  3 sets of 12-15 reps

No clue how long this will all take – I’d like to go out and run a loop after this. We shall see. I think I will run a loop after class if I don’t have time during class. Or maybe 15 min of running will be the finisher?

Finisher/Abs: 8 rounds with 10 sec between rounds

  • 3 burpees
  • 3 prisoner squats

For Boston.