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Tuesday, September 17, 2013

Tuesday September 17 - Two Boot Camps in One Day...

Happy Tuesday!

Something happened today that has not happened in literally years for me... I taught two classes in one day, and loved it! The fresh air, the dedication, the smiles, and of course, the high fives at the end! Awesome. 

We had our weekly "Lunchtime Boot Camp" today instead of the typical Wednesday session because of a conflict and then the Get Fit for United Way program kicked off today. I was approached to collaborate with another fitness instructor on creating a program to raise funds for the great cause of United Way. We have just begun a 6 week session where all registrants take part in Tuesday outdoor, river valley boot-camp style class and Thursday Buns n' Bellies style indoor class! We sold out of spots and are very excited about this initiative!

Here are the two workouts from today! 

Partners and Bands

partner up. one or two resistance bands required for certain exercises. 
all exercises are for one minute. 

Set #1
1) Jumping Jacks
2) Partner Standing Oblique Twists, with Resistance Band

Set #2
1) Froggers
2) Partner Resistance Band Rows

Set #3
1) Dolphin Push-Ups
2) Partner Resistance Band Chest Press

10 x supine double leg drop
10 x reverse crunches
10 x crunches
10 x slow bicycles
10 x dead bug
10 x russian twists
10 second v-sit hold
1 minute plank hold

Pump Yo' Jam

(30 seconds each)
1) Jumping Jacks
2) Squat Jumps
3) Speed Skaters
4) Ski Moguls

Tabata 1
(20 seconds work, 10 seconds rest)
1) Incline Push-Ups
2) Triceps Dips
3) Incline Push-Ups
4) Triceps Dips
5) Incline Push-Ups
6) Triceps Dips
7) Incline Push-Ups
8) Triceps Dips

(60 second hold)
1) Low Squat Hold
2) Plank Hold

Tabata 2

(20 seconds work, 10 seconds rest)
1) Alternating Lunges
Glute Kick-Back - all fours
3) Alternating Lunges
Glute Kick-Back - all fours
5) Alternating Lunges
Glute Kick-Back - all fours
7) Altnerating Lunges
8) Glute Kick-Back - all fours

Core (we ran out of time because of a late start, but intended to have this at the end)

1 minute plank
10 bicycles
20 reverse crunches
30 mountain climbers
20 hip lifts in side plank (10/side)
10 double leg drops


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