Tag Archives: side plank

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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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

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.

 

 

Busy Monday

18 Aug

I’ve taken it pretty easy this weekend – especially knowing I have to teach 4 classes Monday. Check it out:

Beginner Bootcamp

Warm up — [I might use this warm up all week]

  • Crescent Lunges — hold on each side 30 sec each
  • Overhead Squats — hold empty bar or arms overhead, 12 reps
  • Sit-Ups on the ball 12 reps
  • Hip Extension on the ball 12 reps
  • Dips on the floor 12 reps
  • repeat 1x

Circuit 1. Hustle — partners or 2 teams — 5 yoga blocks in a line = distance apart

medicine ball will be at the end of the room — one  person has to pick up and ladder back to the start (run forward 2 blocks, back 1, etc) — those waiting will perform high knees, butt kicks, squats with front kicks, burpees, mt climbers, etc dep on # of people

Circuit 2. blanket pulls — or optional pulling sandbag on a jump rope — forwards and backwards

Circuit 3. teams will be on one end of the room and one person at a time will run to other end, perform a clean with 2 presses and run back. repeat till everyone has gone — people waiting will perform squats, lunges, planks, push ups, etc depending on # of people

Circuit 4. everyone will take a weight overhead — medicine ball, dumbbell, sandbag-  and do one lap of walking lunges around the room

Circuit 5. 4 mats in a circle — the group must complete (as a team) 100 reps total of the following exercises:

  • renegade push ups
  • supermans
  • mt climbers
  • side plank high 5’s

Repeat one or more circuits depending on time

stretch

Supermans

_______________________________

Tabata

  1. jacks/mt climbers
  2. db thrusters/db high pulls
  3. lunge jumps/high knees
  4. burpees/supermans
  5. squat thrusts with push up
  6. plank variations

plank variations

_______________

Pilates

I don’t know yet — I am SO bored with pilates. Maybe I’ll do some Yogalates tomorrow? I just feel like I do the same thing all the time — any ideas out there?

_____________

C25k

We’re getting to the home stretch here — the app is only 8 weeks long and from this week on it’s all running the whole time. I don’t know if everyone is ready for that so here are some options for this week:

  • warm up 5 min walk; run 4 min, walk 1 x4
  • warm up 5 min walk, run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min
  • warm up 5 min walk, run 9 min, walk 2 min x3

Then a bit of butt/gut & stretching

check out the workout for butt and gut routine following c25k

Beginner Bootcamp/Tabata/Bootcamp

15 Apr

Monday. Monday. Monday. Love these classes but man I didn’t plan this schedule post race very well. Haven’t had a rest day since the 1/2 and I’m pretty tired. But still going. I get a rest day . . . next Friday?

This week:

Mon: BB/T/B

Tues: Bootcamp

Wed: Pilates (so this will be like active rest, right?)

Thurs: Bootcamp/Pilates

Fri: Subbing Pilates (ok another active rest day. yay!)

Then drive to meet my sister, hand off daughter and return for 2 day yoga certification. Mon back to retrieve daughter in between subbing 8am class/my regular monday/get back for afternoon bootcamp. No wonder i’m tired.

So tomorrow. Here’s the plan.

Beginner Bootcamp:

30/10 strength circuits x2 or 3 rounds dep on time

30 sec x2 no rest cardio circuits

  • 1. plie squat with hammer curl/bent over wide row
  • 2. jump rope/high knees
  • 3. squat to OH press/tricep kick back
  • 4. high knee/cross country
  • 5. stability ball hamstring curl/stability ball push up
  • 6. cross country/double in in out out squat jumps
  • 7. ball transfer/ball rotation

Tabata 20/10 each round (I’ve only done Beg BC and Tabata back to back for the last 2 weeks and most people have stayed so I’m going to try tomorrow just going right into it and count round 1 as warm up . . . we’ll see how it goes:

Bootcamp: 2 options — if we’re inside we’ll do cardio, if outside we’ll run up to 1 mile

warm up – stretches, light cardio

if it’s nice we’ll go outside:

  • 10 burpees/25 curb jumps/25 plank shoulder taps — run 1/4 mile
  • 10 burpee/50 jackknifes both sides/50 side plank knee tuck/run 1/2 mile
  • 10 burpees/25 curb jumps/25 plank shoulder taps/run 3/4 mile
  • 10 burpees/25 jack knife/50 side planks/run 1 mile

if we’re inside curb jumps = box jumps, plank shoulder taps = renegade rows and running = 2-10 min cardio [stairs, jacks, mt climbers, etc]

  • abs: crunch & reach/crunch L knee up 90 R straight, raise R leg up and back to start/plank alt leg lifts/plank wide knee to elbow

*UPDATED*

I think I have a first timer coming this afternoon as well as varying fitness levels – I’m going to save the workout above for a different day. Here’s the new plan:

Same warm up

Turkish Get Ups Ladder: Start with 1 rep each side and add on up to 4 per side (=10 total)

Taking it outside (I’m going to stay in the parking lot today) — complete all sprints before starting burpees. Depending on ability, sprints can be walks or jogs and burpees can be modified as well. I don’t know yet how I will time this and I might also give people a choice of where to run — there’s a small hill in the parking lot and there’s also flat.

Round 1 in 10 secs complete: 1 sprint + 1 burpee then rest for 0’10”
Round 2 in 20 secs complete: 2 sprints + 2 burpees then rest for 0’20”
Round 3 in 30 secs complete: 3 sprints + 3 burpees then rest for 0’30”
Round 4 in 40 secs complete: 4 sprints + 4 burpees then rest for 0’40”
Round 5 in 50 secs complete: 5 sprints + 5 burpees then rest for 0’50”
Round 6 in 60 secs complete 6 sprints + 6 burpees then rest for 0’60”
Round 7 in 70 secs complete: 7 sprints + 7 burpees then rest for 1’10”
Round 8 in 80 secs complete: 8 sprints + 8 burpees then rest for 1’20”
Round 9 in 90 secs complete: 9 sprints + 9 burpees then rest for 1’30”

We will then go back inside for some butt and gut work 🙂

alt lunges – jump lunges – pulse squats – jump squats – plies – plie jumps – glute bridge – glute bridge pulse – plank – side plank – starfish – rev crunch – 🙂

All about abs!

19 Feb

Had a request for a focused workout on abs abs abs …

Somehow that translated in my mind to burpees burpees burpees . . .

ok. sort of kidding. 🙂 I’m thinking after the warm up (jog – high knee twists – seal jacks – side shuffle (3 steps, tap floor), single leg hops, mt climbers)

Each Round will be 1:00. No rest. 

  • Squat to clean and press
  • Rev lunge with hop (stay on same leg switching 1/2 way through)
  • plank in and out push ups (hold plank, push up, jump feet in like squat thrust really fast)
  • skaters (touch floor)
  • Renegade Rows
  • Split jump plyo (one foot behind on step, jump. stay on same leg switching 1/2 way through)
  • woodchop (switch 1/2 way through)
  • prisoner jump squat

Rest 1:00 and repeat from the top (I did say on the one leg exercises to switch 1/2 way through – other option will be to stay on one leg for the whole min switching on Round 2)

Challenge: 1:00 V-ups

12 Min AMRAP (This is adapted from Zuzka Light)

  • 10 DB drag burpee (place on L, drag to R with R arm; burpee, repeat other side)
  • 20 Goblet squats
  • 20 Side Plyo step ups (10 per leg or just switch every round — skip to about 2:26 in the video)
  • 10 Side Plank Starfish to plank jack to other side (starfish = lift top leg toward lifted arm)

Finisher Challenge: 1 Round, AMRAP

  • Burpees
  • Cross-Body Mountain Climber
  • Prisoner Jump Squats
  • Ab Pike (on stability ball or plates)
  • Jump Lunges

Thursday + I need a new playlist

24 Jan

Tomorrow is bootcamp day. Yahoo! I’m thinking of incorporating the various workout machines – treadmill, rowing, bike while we do other circuits (including using the sandbag!). Here goes:

After warm up, we’ll go straight into this:

Partner Stations — I’m thinking that the stations will be 2 min? with 20 sec rest? then 1-2 min to switch stations?

1. a: Rowing machine

b: RUN on treadmill

2. a: sandbag bench press

b: break dance push ups

3. a:  spider drags + burpee (leave out the elbow plank part and just drag the db [since we have no kb] when you jump out into plank

b: squat and reach [on floor since we don’t have bosu . . . ]

4. Partners will complete 10 reps and continue to switch throughout the 2 min

a: partner pistol squat (10 per leg) [Stand 2 feet from partner, facing each other. Hold each other’s wrists. Lift and extend opposite legs. Support one another and lower into one-legged squat]

b: partner tricep dips (10 reps and switch) [One person stays in tabletop. The other turns away from partner and squats in front, placing hands on partner’s thighs, fingers forward. Standing partner walks feet away from body and lowers until triceps are parallel to ground]

5. a: cycle sprint

b: cycle uphill climb

We’ll see how long this all takes — I can throw in some fillers if we need and here’s the finisher:

  • 50 crunches
  • 15 push ups
  • 1 min plank
  • 30 sec side plank
  • 1 min bridge
  • 15 push ups
  • 30 sec side plank other side
  • 50 crunches
  • 1 min plank
  • 2 min bridge
  • 50 crunches

 

PS — I need a new playlist! Any suggestions?

Renegade Bootcamp

18 Nov

Balance Exercise Balls 7-3-09 1

I’m just calling it that because I’m using dumbbells, stability ball, medicine ball, maybe some bands. Here’s the plan:

20/10 – 1 min rest followed by 50/10 Circuit:

  1. Dumbbell Deadlifts
  2. Pushups
  3. Lunge and OH Press
  4. Table with Opposite Toe Touch
  5. Dumbbell Reverse and Forward Lunge (R, then L)
  6. Standing Mountain Climbers with light weight
  7. Goblet Sumo Squats
  8. Dumbbell Swings
  9. Side to Side Burpees
  10. V-ups/V-outs

Repeat 2x:

  • Medicine Ball OH Squat x 12
  • Stability Ball Chest Fly x 12
  • Stability Ball Skull Crushers x 12
  • Weighted wipers x 4
  • 5 seconds Fast Feet to 1 Reach Jump x 6

Suicides with Star Jacks — add 3 each time (3-6-9-12-15-18) (maybe in the big gym in which case we’ll do 9-12-15 then a resisted run across and back with bands?)

ABS: 2 Rounds, 30 sec/ea

  • plank feet on ball
  • plank with knees to elbow feet on ball
  • feet on ball, roll in and out
  • side plank L
  • pike, legs straight
  • push ups on medicine ball
  • crunches on ball with DB overhead, R then L
  • side plank R