Tag Archives: Pushup

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


curtsey lunges r


curtsey lunges l

circuit 3: run to ash street 

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


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


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

run back to Y


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.



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


  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


20 Sep



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


  • 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

sick day

15 Sep

harper wasn’t feeling well Saturday so we all had a low key day after soccer. i wasn’t feeling great either so i was in bed by 9. which was weird. i think we all have colds. about right – school has been back 2 weeks. anyway —

workouts this week:

mon: beginner bootcamp/tabata

tues: bootcamp

wed: c25k, pilates, bootcamp

thurs: bootcamp

fri: tabata

sat: 5k race

sun: off


Sun: corn chowder is already in the crockpot! we’re also going to lunch with MIL & BIL so likely leftovers

Mon: corn chowder, maybe with a sandwich

Tues: taco smash/tacos

Wed: leftovers

Thurs: grilled cheese and soup

Fri: homemade pizza

back with monday’s workouts in a few!

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


  • 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


  • 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


  • 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


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

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!


4 Sep

blah day. ran with pepper about 2 1/2 miles and boy that little dog was super happy about it! she probably could have run more but i’ve never run with her so i was a little hesitant to push it too much. it wasn’t a bad run but i felt a little big and lumbering. could be pms. could be that i’m big and lumbering.

taught bootcamp & tabata today. i felt off the whole time. bootcamp wasn’t very cardio-ish and tabata just sucked. it was the hour long class and it’s just horrible. the people didn’t talk to me or smile and one girl even left early. won’t be doing that again. thankfully i was just subbing.

new bootcamp class starts tomorrow. i hope it doesn’t suck. here’s what i have planned:


@5 min warm up

jog – jacks – jog – jacks – high knees – butt kick – high knees – butt kick – squats – inchworm = squat – inchworm

2 Rounds: 50/10

Renegade Rows — Squat hold with DB bicep curl — DB lateral shoulder raises — Bench dips — Plie Squat Pulses — Mountain climbers  — Star jumps  — elbow plank jacks — Skaters — rest and repeat

2 Rounds: 40/20

180 squat jump — push ups — fast feet sprawl — db swings — upright rows  — alt lunges  — double push up burpee

partner mb: 30-60 sec

oh pass with squat — lunge to chest pass — single leg chest pass — partner slams — partner shuffle — sit ups pass — v sit rotation and pass (back to back)

looking over it i completely hate that workout. it is super hard to know what to do the first class. i don’t want to scare any new people off so no running but i don’t want it to be too easy so i might do this:

  • 5 min warm up followed by lunge with twist, knee grabs, side lunge, down dog to push up at 1 min each

teams of 3 (depending on how many show up) — each team will work together to complete 300 reps of total of each circuit:

  • 1. push ups, squat jumps, knee up crunch
  • 2. oblique crunch (300/side), squats, plank with twist (300/side)
  • 3. bench dips, forward lunge (R+L=1), coffee grinder
  • 4. bonus: partner low 5 push ups 300x
  • 5. abs & stretching

so semi good news — it looks like i’m going to be teaching yoga at the crossfit place in town on Wednesday nights. should be interesting. cross fingers i might have some more yoga in the works. my poor husband. none of this happens while harper is at school and i don’t really make enough to afford a babysitter so it really sucks all around – but do what you love and the money will follow, isn’t that how it’s supposed to work? wonder how long you’re supposed to do what you love while you’re broke?

meh. we’ll see.

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


  • 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