Boot Camp Workout- April 15, 2010

Think just because it's Tax Day and everyone might be a bit stressed that I will take it easy on the boot campers? Not on your life!!!! Here is what is in store for them today (but don't tell them.... I want it to be a surprise!).

I got a new pocket video camera, so hopefully I can sneak some video of this workout to post here later..... But won't do too much because I intend to do most if not all of this workout with them!

Boot camp 4/15/10

Warm up:

Stairs

Go up and down stairs 10X; (up & down=1X)

do 20 Jumping Jacks at both top and bottom of stairs.

Set the GymBoss Timer to see how fast you complete the 10 rounds. Record your time.

30/15: 10 rounds:

30 pushups

15 in & out squats

Set the GymBoss Timer to see how fast you complete the 10 rounds. Record your time.

Ab circuit:

Basic ab crunch: 20 reps

Left side oblique crunch: 20 reps

Right side oblique crunch: 20 reps

Elbows to knees (legs up in air): 20 reps

Toe touch (legs up in air): 20 reps

Leg lifts: 20 reps

In & Outs: 20 reps

Wide leg lift (legs in diamond, lift knees towards chest): 20 reps

Bicycle: 20 reps (2 sides=1 rep)

Full Body Crunch: 20 reps

Set the GymBoss Timer to see how fast you can complete the 200 reps. Record your time.

Cool Down

Cat Cow stretch

Sumo Squat stretch

Wide Legged Forward Fold

Shoulder stretch

Tricep stretch

Good job!!!! Write down your time, post it to www.ExtremeHealth4Life.blogspot.com and repeat workout at a later date and try to beat your time!

Boot Camp Workout- April 12, 2010

Boot camp 4/12/10

This is the workout I have planned for my boot camp class at noon. Here's hoping it kicks their booties!!! Try it out for yourself and let me know what you think :)

Be sure to use your GymBoss timer for the different parts.

Part 1
Set GymBoss timer as a timer. Record your time.

Snowboarder 10 reps
Backward lunge Left Leg 10 reps
Backward lunge Right Leg 10 reps
Complete 10 rounds of this sequence as fast as you can.

(Approximately 16-20 Mins.)

Part 2
Set your GymBoss timer for 4 minutes. Record number of reps.

Set your timer for 4 minutes. Complete maximum reps of:
Get Ups

(4 minutes)

Part 3
Set your GymBoss timer for 30/10 intervals, 12 rounds.

8 minutes of interval training.
Set your timer for 12 rounds and two different intervals. The first interval is 10 seconds and the second interval is 30 seconds.
You will be doing Sliding Dead Lifts on each leg followed by High Knees with Jump Rope.

Round 1
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Left leg

Round 2
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Right leg

Round 3
10 seconds of rest
30 seconds of Hight Knees with Jump Rope

There are 12 rounds total so you will repeat this sequence 4 times. 4 x 3 rounds = 12 rounds :) Just to make sure that everyone will understand.

(8 minutes)

Part 4
Set your GymBoss timer to 20/10 intervals, 16 rounds (do 4 of each round before moving on to the next).

Tabatas 20/10
4 rounds each

Round 1
Pushups/Plank

Round 2
Burpees/Squats

Round 3
One Legged Bridge Lift (Left Leg)/Hold Bridge
One Legged Bridge Lift (Right Leg)/ Hold Bridge

Round 4
Side Plank (Left)/Rest
Side Plank (Right)/ Rest

(5 minutes)


Part 5
Set your GymBoss timer as a timer and record your time.

3 rounds of the following exercises

1. Burpees with push ups – 20 reps
2. Side Jump Lunges – 50 reps
3. Jump Rope Jacks – 50 reps
4. Tricep Dip w/ Leg Raise – 5 reps each leg
5. Wall Squat w/ Leg Raise – 5 reps each leg
6. Squat Jump Tucks – 10 reps

(20-30 Minutes)

This workout, if completed in whole with minimal breaks, will take between 55-70 Minutes, not including a warm up and cool down.

Let me know what your time was and any comments or suggestions you have. If it's too easy or too hard or just right! :) My goal is to get you to burn as many calories as humanly possible to get ready for the shorts and swim suits that are knocking on our doors!

If time is a factor, do only 2 or 3 of the rounds, then do the other rounds later in the day. Best results are doing the whole workouts, but breaking it up is definitely an option as well!

Calorie Torcher

This workout is 5 exercises, 6 rounds each. Set your GymBoss Interval Timer to 30/10 (30 seconds of work, 10 seconds rest) and 6 rounds.

This is an intense workout, but gets results and each round is only 4 minutes. Expect to be worn out, but love the fact that you've burn fat off your butt and belly in only 20 minutes!

1. Squat-Jump Tuck

Start in a low squat postion, jump up and tuck knees into chest. Return back to squat postion and repeat as many times as possible in the 30 seconds.

2. Half Burpee with Pushup

Start with hands and feet on floor with tailbone lifted. Jump back to plank, do 1 pushup, then jump feet back to hands. Repeat for 30 seconds.

3. High Knees- Drop to the Floor

Do 10 High Knees, then drop flat to the floor. Jump back up and do 10 more High Knees and drop to the floor again. Do as many as you can in 30 seconds.

4. Wide Legged Sit-ups

Lay on floor with legs wide. Take one hand behind head, other straight up to the ceiling. Sit-up and touch opposite foot with extended hand. Lay back down, switch hands and repeat. Do as many as possible in 30 seconds.

5. Side Step Ups
Put chair next to wall or have something sturdy that will not move. Stand with your side to chair. Step up with leg next to chair and lift opposite knee. Step back down and repeat. Alternate legs for each round.

6. Cool down
-Huggers
-Shoulder/Tricep Stretch
-Forward fold
-Runners lunge

By now you are realizing that the 10 second break goes by really fast. If you are a true beginner, you can set your GymBoss Interval Timer to 25/15 or evan 20/20. But don't cheat yourself either. What makes shorter workouts so effective is working your butt off in that short amount of time!

You can also keep track of how many reps you do in each round and try to beat your score the next time you do it! Go ahead, challenge yourself!

20 Minute Tabata Cardio Workout

This is based on the Tabata method- 20 seconds intense cardio with 10 seconds rest. Set your Gymboss timer for 20/10 on auto, do 8 rounds of each, and expect massive calorie burn!

1. 8 rounds Jump Rope with High Knees (4 minutes)
2. 8 rounds Burpees (4 minutes)
3. 8 rounds Jump Lunges (4 minutes)
4. 8 rounds Long Jump forward and 2 jumps back (4 minutes)
   
5. 8 rounds Jump Forward one leg, jump back other leg (4 minutes)

This is 20 minutes of intense workout. This should not be done everyday and don't do strength training during the same workout, unless you are a true bad ass!

Be sure to cool off properly, do your stretching exercises and finish off with an awesome Recovery Drink!

Let me know what you think, what you liked about it and what you found the most challenging. Happy workout! :)