Boot Camp!

Every Wednesday and Thursday night I teach a Boot Camp class.  The format is really whatever I feel like doing that day, keeping the people who attend the class in mind.

Here is what we did for a workout on Thursday:

You need a step or BOSU ball and a pair of light and heavy weights.

Warmup (3 times thru)
Easy squats (3 sets of 16)--go down only 1/2 way, just to get legs and core warmed up

Pushups (2 sets of 10)

Mountain Climbers (1 minute)--might as well while we're down there

Circuit 1 (3 times thru)
Decline Pushup w/ knee-ins-  Feet on bench, hands on floor, Pushup, bring knee outside of the right leg and back, bring right knee in between hands and back.  Repeat on left side.  10 reps

Squat w/ curl to press (30x)- Squat down, hands at side, press up thru your heels and bicep curl to overhead press--KILLER.  These get the heart rate up and is an awesome total body exercise!  It's a great one to start with!

Jumping Jacks (1 minute)

Lateral Raises (16 reps); Frontal Raises (16 reps)

Circuit 2 (3 times thru)
Pendulum Lunges holding heavy weights (10 reps-forward and backward count as 1)

Plank row  20 reps (10 each side)-  Plank position holding weights-hands on the bench, keep legs wide so the hips don't rock side to side.  Row right hand up (like a bench row) and back down, repeat left.

Mountain Climbers (1 minute)

Tricep overhead extension (3 sets of 16 w/ hold)

Circuit 3 (3 times thru)
Front Kicks--or knees for modification-- (1 minute)

Slow Squat (1 count down, 4 counts up)

Fast feet (1 minute)

Bicep Curls (3 sets 24 w/ hold)


This took about an hour with some time to stretch at the end of class.  It was fun and had lots of the guys in class wincing and moaning!  It's funny, the women are the ones who keep quiet and do what they're told....Step it up, guys!


Today was supposed to be a long-run day in my 1/2 Marathon training...I've been up since 5, trained for 5 hours and taught Spinning,  I'm running on a little more than 4 hours of sleep...a run is not in the cards for me today :(.  I'll pick it up again Monday!  I think Hot Yoga sounds a little more enticing than running on icy, snowy roads with those crazy drivers anyway!!!

HAVE A GREAT SATURDAY!!