Tag Archives: Sit-up (exercise)

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! 🙂

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2 a day

19 Nov

Subbing am bootcamp in the morning. here’s what i have planned [going to see how it goes; i might do the same workout in the afternoon; might do stations]

here’s the playlist:



warm up: @10 – 15 min

  • jog perimeter of room.
  • lunge / squat –> in big circle, forward-side squat – back lunge repeat 10x then pulse.
  • repeat jog and then lunge/squat other leg.
  • high knees around room.
  • kicks –> big circle, walk in R/L/R/front kick, walk back, back kick repeat 4x, hold kicks: front L, back R 5x, then 10x hold front kick and extend leg 10x.
  • repeat high knees and kicks other leg

superset #1 45/15 — this will start around the time Blurred Lines starts

  • db deadlift — heavy #25
  • box jumps — with plate or db across chest
  • chest press — same heavy
  • repeat

 superset #2: 45/15

  • hover –> hold as long as possible, rest and repeat
  • alt lunges – med db #15
  • wall sit + bicep curl #10
  • repeat

Tabata weighted pop squats / sit down squat jumps [if this music starts before we’re done, we’ll start the Tabata – i’ve tried to time it but that always fails IRL]

superset #3: 45/15

  • OH press #15
  • db tri ext #15
  • wide squat hold 1 db #15
  • repeat

 superset #4: 

  • plank alt arm lift – 60 sec
  • flutter kicks – 30 sec
  • plank to failure –> 3 min, as long as you can, rest 15 sec, repeat

Tabata weighted pop squats sit down squat jumps

partner finisher [5-10 min dep on time]: one person is running other person does 10 reps then switch:

push ups, db squats with bicep curl, v sits, star jumps, tricep push ups, squat jumps, inchworms, db swings, burpees

abs: leg lowers — 1/2 back sit ups — hollow man — lay flat, bent knees, obliques — double leg extensions

I’ll plan to repeat the workout in the afternoon. If I do stations — it’ll be something like this: (1 min/station, repeat if time)

downdog push ups

one knee balance bicep curl to press

wall balls

barbell thrusters

db high pulls

partner burpee med balls

bridge chest press

wide arm push up to superman

goblet squat bicep curls

I feel like this is something my mother would say.



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


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.

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


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





  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



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?



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


4 Jun

evidently i need to push more. but before i get to that. the tabata class i subbed tonight was horrible. no energy, no smiles, no effort. annoying. i hope i don’t have to sub that one again.

on the agenda for tuesday is bootcamp – if harper gets up and we can get going, i’ll go to yoga (she has been going to vacation bible school sun and mon and got home around 10 pm!).

in an effort to challenge anyone who shows up (do my workouts seem challenging? there’s a reason i’m second guessing myself but i don’t feel ready to go into it yet) here’s the plan:

warm up — 5 min

10 min amrap

  • ninja tuck jump x5 (start on heels, jump to squat then jump up)
  • crazy jump tuck jump burpee x5 (lay on belly, push up so hands and feet leave the ground then jump up to tuck jump)
  • one arm press up into down dog x10 per arm (one hand on butt, push up from belly to down dog and back to floor)
  • crazy jump tuck jump burpee x5 (see above)

repeat circuit for 10 min

it’s supposed to be 80 tomorrow – i don’t literally want to kill anyone, just challenge so —

  • run to bridge — at the bottom 15 push ups, 20 lunges, 1 min plank, 20 squats
  • run to the top — 15 push ups on rail, 20 walking lunges
  • run towards ywca — run stairs at the church 5x
  • run to state street – 15 push ups, 20 lunges, 1 min plank, 20 squats
  • run back to the y — 15 push ups, 20 lunges, 1 min plank, 20 squats

that loop is 1 mile. adding in all the extras should take us about 30 min? maybe?

if we have time, we’ll go back inside and repeat 10 min amrap, perhaps only for 5 min?


  • froggers
  • leg lowers
  • bicycles
  • roll overs
  • plank

Happy Tuesday!

28 May

Haper, Cole & Connor at the pool

We spent yesterday at the pool! Fantastic weather but the pool was freezing – kids don’t seem to care though!

The Y was closed so I had a rest day! Back at it today though – I am thinking I will go to yoga in a few (I plan to – we shall see) then a picnic at the park and bootcamp this afternoon.

warm up:

high knees/push ups/squat jumps/mt climbers/tri dips/jacks/push ups/lunges/dips/front kicks/plank/burpees/jump lunges (some combination of this, about 30 sec each?)

Circuit 1:

  • DB squats
  • DB crunch on stability ball
  • Plank push up to T (with DB? without?)

Circuit 2:

  • Alternating front lunge with alternating front raise
  • DB standing rotation (ideally this would be done with a medicine ball but we usually don’t have enough to go around)
  • Chest press on stability ball
  • Squat jumps

Circuit 3:

Run to the park — 1 min each exercise

  • plyo step ups on picnic table
  • push ups, feet on seat
  • spider plank, hands on seat
  • hands on seat, jump knees to chest
  • bench dips, bridge up

Run to bridge

Circuit 4:

  • lateral shuffle across, switching direction each light post. I’d like to do this 2x but we’ll see based on time/energy of everyone

Circuit 5:

  • depending on time either back to Y or back to picnic tables and repeat exercises 30 sec each


To get back to the Y: speed bursts back (like 10 sec sprint, 20 sec regular pace or something like that)

1 min each exercise:

  • roll out and back knee plank on the ball
  • roll up feet on ball
  • ball transfer