Tag Archives: squat

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!


Monday workouts

1 Jul

3 workouts coming at ya:

Beginner Bootcamp (30 min, low impact)

warm up: crescent lunge side bend, straighten leg chest to knee, side lunges, standing knee to elbow, repeat other side

Legs 30/10 x3

  • 180 squats (squat, flip it around stepping) — i always stay low impact with this class but if people want to jump this, have at it!
  • rev lunge + knee R
  • rev lunge + knee L
  • squat taps R
  • squat taps L
  • curtsey lunge with knee lift R
  • curtsey lunge with knee lift L
  • pulse squat to stand (3 pulses to stand)

again, all this is low impact. to increase intensity add jumps or kicks or weights!

Core: 30/10 x1 

  • walk to plank, alt knee to chest
  • plank out out in in (plank – step legs out wide and back in)
  • lateral side to side push up (or hold plank)
  • plank to T
  • plank row to tri ext

Tabata (30 min am)

I usually skip the warm up . . . mostly it’s the same people from beginner bootcamp

20/10 with 30 sec between cycles:

  1. squats/squat jumps
  2. one leg V up R/L
  3. push up/spider push up (or spider plank)
  4. burpees + push up/burpees + plank jack
  5. alternating lunges/split jump lunges
  6. woodchop R/L

Tabata (60 min pm)

20/10 with 45 sec between cycles:

  1. warm up: crescent lunge side bend R/straighten leg, head to knee R/side lunge dynamic/standing alt knee to elbow – repeat L
  2. high knees/butt kicks
  3. zottman curl/plank row to tricep ext
  4. weighted skaters/weighted jacks
  5. weighted alt lunges/weighted one leg forward lunge hops
  6. oh press/rev fly
  7. burpees + push up/burpees + plank jack
  8. goblet squats/weighted 3 pulse squat jumps
  9. squat jacks/air jacks
  10. butterfly sit ups/v ups
  11. plank/side plank


standing: forward fold — low lunge R — down dog — pigeon R — down dog — pigeon L — low lunge L — forward fold

seated: forward fold — one leg chest to knee R — bound angle — chest to knee L — bound angle — forward fold — 1/2 lord of fishes R — 1/2 lord of fishes L — savasana



3 Jun

2 days off in a row, y’all! i feel like a million bucks! and ready to get back to it —

Monday am: Beginner Bootcamp & Tabata

pm: Intermediate Tabata (not a regular class for me; new class but instructor can’t be there tomorrow)

Beginner Bootcamp:

mobility warm up

  • 30 jacks
  • 20 standing push ups
  • 20 alt lunges
  • 5 regular/or 20 standing push ups
  • jog in place 1 min
  • butt kicks 1 min
  • walk a loop 1 min
  • plank 1 min


  • 10/ea mt climbers
  • 15 air squats
  • 5 inchworms
  • 15 supermans
  • 15 butterfly crunches
  • 20 push up to planks (knee push up, up to full plank, back to knee push up)


if time repeat from the top



  1. high knees/skaters
  2. reverse lunges/plie squats
  3. burpees/star jacks
  4. bridge kicks/push ups
  5. mt climbers/tuck jumps
  6. squat taps/bicycles

PM: (hour class)

  1. squats/quiet burpees/jacks/inchworms
  2. burpees/plank jacks
  3. turbo lunges/alt front kick
  4. mt climbers/squat thrust
  5. reverse lunge + front kick (alt legs/round)
  6. star jacks/split jumps
  7. one arm db swing
  8. speed skaters/high knees
  9. goblet squat/squat pulse
  10. in in out out squat jacks/butt kicks
  11. toyota jump squats/body builder burpees/power jacks/spider push ups
  12. dolphin plank/side plank front kick


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

Monday’s Workouts

12 May

I’ve had Friday, Saturday AND Sunday off!? What?! It’s been good – I think my shoulder needed it — did I mention all that? In class Tuesday, we were doing V-arms and my left arm wouldn’t go up. Went to chiro on Wed and he’s working on it. I go back tomorrow to see how it’s going. So, good thing I had a few rest days. 🙂

busy weekend – house guests since Wed and a birthday party yesterday + a sick husband and birthday girl (ear infections for everyone!)

Back to it tomorrow – Beginner Bootcamp, Tabata and Bootcamp

I’ll play it by ear as far as going outside tomorrow – maybe afternoon. The high is only about 60 which should be fine but we’ll see 🙂

Here’s the plan:

Beginner Bootcamp:

  • Warm up: jacks, step squat, shuffle, seal jack, squat, side lunge, lunge and rotate, reverse lunge, carioca, skip, frankenstein kicks, inchworm, hip swing, etc
  • Jacks between each exercise for 30 sec:
  • Circuit 1 (30/10 x2): chest press, push up, 1/2 get ups R/L
  • Step ups between each exercise for 30 sec:
  • Circuit 2 (30/10 x2): bent over row, lat raises, front raises, flyes, db curl
  • Skips between each exercise for 30 sec:
  • Circuit 3: (30/10 x2): split squat, pistol squat, goblet squat, 3 way lunge, good morning, deadlift, hamstring curl, calf raise
  • Abs: crunches, russian twists, bicycles, reverse crunch


  1. squat jacks/star jumps
  2. squat + front kicks alt
  3. knee in burpees/mt climbers
  4. bulgarian split squat alt
  5. 180 jump squats/pendulum lunge
  6. v-crunch/reverse plank with knee tuck

Bootcamp (indoor)

 Warm Up

  • Power Jacks
  • Squats
  • Jump Squats
  • Lunges
  • Toe Tappers

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • 30 Seconds Deadlift
  • 30 Seconds Plie Squat
  • 40× Speed Skips

Repeat 5×

Leg Burn-Out

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×



Bootcamp (outdoor)

Same Warm up

Circuit 1

  • 30 Seconds Right Lunge
  • 30 Seconds Left Lunge
  • 10× Weighted Jump Squats

Repeat 5×

Circuit 2

  • 30 Seconds Weighted Wall Squat
  • 30 Seconds Squat Box Jumps
  • 10× Weighted Jump Lunges

Repeat 5×

Circuit 3 — Run to Park

  • 30 Seconds Right High Step-Up
  • 30 Seconds Left High Step-Up
  • 30× Repeater Knees

Repeat 5×

Circuit 4

  • Run Bridge Suicide — 6th light/3rd light/1st light
  • Return to Y

Leg Burn-Out 

  • Donkey Kick Pulses (1 min)
  • Fire Hydrant (30 seconds)
  • Lying Leg Abduction (1 minute)
  • Lying Leg Circles & Pulse (90 seconds)

Repeat 1× on other leg

  • Stability Ball Hamstring Curl (1 minute)
  • Stability Ball Glute Bridges (30 seconds)

Repeat 2×

I’m hoping for the outdoor option – how about you? 


*Stay tuned – herbal cleanse starts tomorrow. I’ll tell you probably way more than you want to know. Starting with weight and measurements. With 3 days off and too much cake, I should be at a good starting place. LOL.

A day off

5 May

Y’all. My first day of not exercising in over a month. Hoping my feet feel better. Back at it Sunday. Summer Shape Up class (through the end of May) – it’s kind of like Bootcamp but my partner instructor and I have toned it down some as the class is full of first timers as well as regulars. Here’s what I’m thinking for tomorrow [I think it’s supposed to rain so it’ll be an inside class]:

Warm up: (@5 min)
walking lunges
high knees
inch worms

Cardio 2 min between each circuit (Jacks/High Knees/Butt Kicks/Skaters/Burpees/Jump Rope, etc)

Circuit 1: 60/15
plie squats (arms crossed at chest level)
spider plank
one leg hip bridge R/L
toe touches alt sides

Circuit 2: 60/15
squat knee up twist alt sides
bent row/fly
plank in and outs
tricep dips
squat knee up twist alt sides

Circuit 3: 60/15
squat press
renegade rows
lying elbow/knee touches R/L
crunches with leg extension

Circuit 4: 60/15
high knees twist
squats arms crossed at chest
push ups on knees one leg up
mt climbers
tricep dips one leg up

Repeat from top per time allowing — I think this is about 35 min so far

Finisher: 30 sec each exercise no rest
Squats or squat jumps
Blast-Off Push-ups — on toes and hands rock back and forth
In and Out Squats or squat jacks
Crab Walks — forward and back
Mountain Climbers
Stationary Running

We’ll do some Pilates type abs to end and some Yoga stretches 😉

I’m thinking of incorporating this Monday!

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.

If you like it . . .

2 Apr

Seriously have the cutest puppy . . . I’m pretty sure she’s part cat. Right now it sitting next to me in a patch of sun on the kitchen floor.

Confession: my feet are killing me. We did some hill suicides/runs in bootcamp and i probably ran a total of 1/2 a mile but now i’m seriously doubting my ability to run 13.1 on Sat. 2 things that will make a difference – i was wearing the (super awesome for other bootcamp activities) Reeboks but i must say they suck for running. And we were running in parking lot. Sat I’ll wear better shoes/it’s a trail run. Fingers crossed!

I’ve been trying to scrape the wallpaper off my kitchen walls for something like 3 years now . . . finally my husband (who PAINTS AND BUILDS THINGS FOR A LIVING) said why don’t you try stucco over the wallpaper. Thanks. I did some google research and this just might work. it’s going to look something like a mexican restaurant in here. the final color/paint treatment along with the texture will look something like this:

my kitchen currently looks like this:

Screen shot 2013-04-02 at 10.59.31 AMeek. we will be keeping the things like cabinets and oven . . . until it breaks. evidently it’s so old they don’t even make parts for it . . . come on home warranty buy me a new oven!

Anyway, on to the workout. Just bootcamp today!

After the warm up:

HIIT — 5 rounds 30/15 with 30 sec between rounds

  • mt climbers – air squats – split jumps – side burpees

***LEGS 3 Rounds 45/15

  • DB Surrender squats
  • Mt climbers
  • DB alt stability lunge
  • breakdance push up (start in crab position, flip over keeping one leg up and push up, flip back around and rep)
  • pendulum plank
  • DB knee tuck crunch
  • up and overs on step w OH press

Finisher/abs: @ 10 min Descending pyramid (start with 10 reps, 9 reps, 8 reps, etc to 1) — NO REST

  • bent over row – squats – push ups – alternating forward lunge – crunches


***if it’s nice then we might go outside (accuweather says 52? we’ll see). i’ll wear the right shoes. probably do a bridge suicide (that sounds horrible doesn’t it?) — there’s maybe 5-6 streetlights and we’ll just go out and back to each one starting with the one farthest away. there were about 15 people Mon so we’ll do it partners if there are that many again. partners will stay at picnic tables doing step ups, push ups, dips, etc.



Jingle Bells

21 Mar

New puppy has a cat collar on so all I hear is this little bell . . . Bella Pepper

Thursday is Bootcamp and Pilates day! Here’s the plan:

Circuit 1: Turkish Get Ups

  • 1R 1L 2R 2L 3R 3L 4R 4L

Circuit 2: Cardio 50/10 x2

  • Rope — Windmill Jump Squats — Weighted Burpees — Dolphin Planks — Bicycles

Circuit 3: Two Person Ladder (alternate exercises start with 1 rep add on each round up to 9 reps)

Finisher: Burpees + Sprints 

  • Run one time across aerobic room, 1 Burpee
  • Run 2x, 2 Burpees
  • and so on up to 9

Healthy isn’t just the weight

19 Mar

Spent the weekend in SC for my nephew’s first birthday. Good to see family but it’s so exhausting. In a good way but  –

So I didn’t get a chance to post today’s workout. I taught a beginner bootcamp (which looks like it’s going to be a thing) this morning and then my usual bootcamp this afternoon – it was 60 sec on/15 sec rest for 4 intervals I think followed by a 12 round Tabata and my favorite partner bounding burpees (one partner held squat + jab/cross) while the other partner did a burpee followed by a long forward jump across the aerobic room. And back. I’m not sure anyone else enjoyed that one. 🙂 

Tuesday is just bootcamp (but then there’s Wed: Sculpt, Beginner Bootcamp, Pilates) and we’re going to focus on legs. Here’s the plan:

After warm up: 4 Rounds of 45/10

  • 1. Double squat press on top of step to other side
  • Row to fly
  • Russian Twist
  • Surfer get ups
  • Push up to front raise
  • Double leg drop
  • DB swing + squat

——————————> Wall sit with plate

  • 2. BB [Heavy] squats
  • [H] BB split lunge R
  • [H] BB split lunge L
  • [H] Calf raise
  • [H] Glute lifts with BB
  • [L] Good mornings –> see picture –>
  • [L] Dead lift

——————————-> Wall sit with plate

  • 3. Repeater knee R
  • Repeater knee L
  • Staggered squat R with leg lift
  • Staggered squat L with leg lift
  • Globe jumps
  • Rev lunge with hop R
  • Rev lunge with hop L

————————————> Wall sit with plate

  • 4. Squat jumps
  • Box jumps
  • Push ups
  • Surrenders
  • Curtsey lunges
  • Back kick
  • Star jacks

————————————–> Wall sit with plate

Finisher: 5 min 10 reps of each exercise

  • Burpee
  • Goblet squat
  • Push ups
  • Burpee
  • Goblet squat
  • Mt climbers
  • Jacks

Finisher #2 2 Rounds 7 Reps [Heavy]

  • BB Lunges
  • BB jump squats
  • BB squats

Abs with plate

  • crunches
  • v up R
  • V up L
  • Hold V up
  • Russian twists

In unrelated personal news, I’m co-teaching a class with an instructor and part of it (that I suggested) is we ask the participants to give up an indulgence so … today I gave up sugar. In two weeks, I’m going to give up something else – add another something in 2 more weeks and another something in 2 more weeks. I’ll let you know how it goes. Day one: so far so good. 🙂 To be perfectly honest, I’m not a huge sugar person, so I chose the easiest one first.


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