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BOOT CAMP 10/6/09

5-4-3-2-RUN!

CIRCUIT#1
50 JUMPING JACKS
40 BENCH STEP UPS (20R, 20L)
30 BENCH PUSH-UPS (1-2-3=1 REP, 10X)
20 PILATES CRISS-CROSSES (DOUBLE COUNT)
RUN/SKIP/RUN/SKIP 2X AROUND TRACK (SOFTBALL DIAMOND)

CIRCUIT #2
50 FAST FEET WITH DROP SQUAT (10 COUNT FAST FEET, DROP SQUAT, 5X)
40 BAND STEP TOUCHES
30 BAND BICEP CURLS (SINGLE, SINGLE, DOUBLE 10X)
20 PILATES CRISSES-CROSSES (DOUBLE COUNT)
RUN/SHUFFLE/RUN/SHUFFLE 2X AROUND TRACK

CIRCUIT #3
50 BENCH MOUNTAIN CLIMERS (SINGLE COUNT)
40 BENCH SQUATS
30 BENCH TRICEPS DIPS (1-2-3=1 REP, 10X)
20 PILATES CRISS-CROSSES (DOUBLE COUNT)
RUN/CARIOCA/RUN/CARIOCA 2X AROUND TRACK

CIRCUIT #4
50 FAST FEET WITH JUMP SQUAT (10 COUNT FAST FEET, JUMP SQUAT 5X)
40 PLIE SLIDES (SINGLE COUNT)
30 BAND LAT PULLDOWNS (15R, 15L)
20 PILATES CRISS-CROSSES (DOUBLE COUNT)
RUN/BACKPEDAL/RUN/BACKPEDAL 2X AROUND TRAC

CIRCUIT #5
5 ASSISTED PULL-UPS
40 WALKING LUNGES
30 BAND OVERHEAD PRESSES (15R, 5L)
20 PILATES CRISS-CROSSES (DOUBLE COUNT)
1 MINUTE PLANK

BOOT CAMP 9/29/09

RED ROVER AND OTHER GAMES!

Most of this workout is designed to be done with 2 teams on opposite sides of a basketball court.

RED ROVER
Each team does designated cardio drill for about 2 minutes, sprints across court, then does other team's drill for about 2 minutes. Each team does same recovery (strength) move for about 1 minute.

TEAM A: Jog in place, arms overhead
TEAM B: Double bounce, arms overhead
RECOVERY: Squats

TEAM A: Fast feet
TEAM B: Drop squats, out & in
RECOVERY: Plie Squats

TEAM A: Skaters
TEAM B: Step Knees, alternate opposite elbow to opposite knee
RECOVERY: Walking Lunges across court

TEAM A: Mountain climbers
TEAM B: Mogul jumps
RECOVERY: Walking Lunges across court

TEAM A: Burpees
TEAM B: Jumping Jacks
RECOVERY: Curtsey Squat with Kick R Leg

TEAM A: Cross Country Skiers
TEAM B: Rocket Jumps
RECOVERY: Curtsey Squat with Kick L Leg

BREAK!

WEIGHTED RELAY RACE

Each team forms 2 lines at baseline of basketball court. In front of each team, place one 8-lb. weight at half court line, and another weight at opposite baseline. The first relay member on each team runs, grabs the weight at half court, and brings it back to the start line in front their team. The same members then run across court to opposite baseline, grabs that weight, and runs it all the way back to the start line. Now, the next relay member in line picks up one of the weights at the start line, brings it to half court, runs back, grabs the second weight, and runs with it to the opposite baseline, places it there, and runs back to the start (now both weights back in the original spots). Play continues until all team members have had a chance to go. First team to complete the relay wins!

TRACK RUN

Run around track, stopping at benches at regular intervals for:

• Push-ups 10x (down/up/down=1 rep)
• Tri-dips 10x (down/up/down=1 rep)
• Straight Arm Plank to Side Plank 10x
• Bench Bicycles 10x

B-O-O-T-C-A-M-P WAVE

In a circle, starting in straight arm plank, each person lowers to hover plank in succession until circle in completed. Then first person in circle lifts back to straight arm plank, and this continues in succession around circle until circle is completed. Each completed circle equals one letter of the word "BOOT CAMP", and play continues until all letters are completed!

BOOT CAMP 9/22/09

OUTDOOR MEDICINE BALL WORKOUT



STATION #1: LOWER/UPPER BODY STRENGTH COMBO

• Squat, lift R knee, bringing ball overhead
• Squat, lift R leg to side, bringing ball from R shoulder to L hip
• Squat, press R leg to rear, doing bicep curl with ball
• Squat, press ball out from chest

Do 8 reps of each exercise, then switch to L. Repeat circuit total of 2-3x.

STATION #2: CARDIO SKATERS/UPPER BODY RECOVERY

• Holding ball to chest, hop out wide side to side for 1 minute
• Step touch while pressing ball straight out from chest 8x
• Hinge at hips, scap squeezes 8x, football holds R & L 8x

Repeat circuit total of 2-3x.

STATION #3: CORE/CARDIO/UPPER BODY BENCH CIRCUIT

• High plank 10 slow counts
• High plank, knee in to opposite elbow, 10x
• Mountain climbers, 10x
• Push-ups 10x
• Tri-dips 10x

Repeat circuit total of 2-3x (all done without ball)

STATION #5: BICEPS CURL & TOSS AND LOWER BODY CARDIO BLAST
Biceps Curl & Toss: Hold ball in one palm, come to top of bicep curl and toss ball to other palm, lower, then do with other side. Repeat total of 12x. Then:

• Hold med ball, squat 8x
• Add ball toss 8x
• Hold med ball, squat jumps 8x
• Add ball toss 8x
• Repeat a total of 4x, no breaks!

Repeat Bicep Curl & Toss.

STATION #6: SMASH-DOWNS & STAR PASSES

Smash-Downs: Holding ball OH, quickly lower ball between legs, bending knees, come back to standing, lifting heels off ground as you bring ball OH, 15x.
Star Pass: Ball in L hand, extend both arms at shoulder. Lift R leg out to side, lift ball OH as you pass ball OH to R hand. Lower R arm back out to side, lifting L leg out to side, 8x.

Repeat Smash-downs and Star Pass a total of 2x.

STATION #7: GLUTES/HAMSTRINGS/INNER THIGHS/CORE

1. Standing Med Ball Rotations (obliques) 16x
2. Bridge-Ups, One Foot on Ball (hams) 16x R & L
3. Bridge-Ups, Ball Between Thighs (inner thighs/glutes) 16x
4. Ball Roll-ups to Knee 8x (abs)
5. Crunches, ball at chest 8x (abs), then:

• add knee to elbow 8x
• add straight leg, straight arm 8x
• alternate knee/straight leg move 8x

Repeat from Crunches, and do other leg.

Here's a photo of our house in Sunriver, Oregon! Nothing fancy, but so cozy and peaceful, and surrounded by pine trees and nature. To see more pics, visit www.sunriverlodging.com, click on "Search by Street Index", then click on "East Butte Lane". Scroll down to 11 East Butte. That's our place! If you'd like to visit, let me know and I'll give you the special "friends and family" nightly rate!

BOOT CAMP 9/15/09

CARDIO STRENGTH TOTAL BODY WORKOUT

This workout requires 2 sets of weights (i.e. 2 each 5-lbs. & 8-lbs.). Perform each circuit 3 times before moving on to next circuit. First time, perform cardio for 30 secs., second time, 45 secs., 3rd time, 60 secs. Include a 5 min. warm up & cool down.

CARDIO/STRENGTH CIRCUIT 1
Fast football feet
Atlas Presses 12x

CARDIO/STRENGTH CIRCUIT 2
Wall jumps
Wall sit with bicep curls 12x

CARDIO/STRENGTH CIRCUIT 3
Jumping jacks
Stationary lunge with one arm row 12xR, 12xL

CARDIO/STRENGTH CIRCUIT 4
Burpees
Plie squat with rear delt presses 12x

CARDIO/STRENGTH CIRCUIT 5
Jump lunges
Upright row, front raise, side raise 6x

CARDIO/STRENGTH CIRCUIT 6
Run around track (approximately 1/4 mile), including stops at regular intervals to do:
Bench push-ups 15x
Bench tri-dips 15x
Bench push-ups 15x
Bench tri-dips 15x

CORE STRENGTHENING: 12x each
Curls, feet on ground
Curls, legs bent
Modified reverse curls
Vertical leg curl, reaching finger tips to toes
Climb the rope, reaching opposite hand to opposite foot
Feet on ground, tilt knees to 10:00, curl
Feet on ground, tilt knees to 2:00, curl
Diamond obliques

BOOT CAMP 9/8/09

NO EQUIPMENT NEEDED CIRCUIT WORKOUT

Move quickly through this 10-minute circuit of short, intense cardio; full-body strength moves, and core work. Perform circuit a total of 2-3 times. For additional cardio, run for 3-5 mins. after each circuit. Be sure to include a 5-min. stretch when you are done.

WARM-UP: 5 mins

PRETEND JUMP ROPE (1 min, 30 secs): Cardio, quads, calves, shoulders, back

SQUATS (2 mins): Glutes, quads

FORWARD LUNGES (30 sec R, 30 sec L): Glutes, quads, hamstrings

VERTICAL LEG CRUNCHES (30 secs): Abs

BOX AND REACH (30 secs): Abs

FLUTTER KICKS (1 min): Abs, hip flexors

BACK EXTENSIONS (30 secs): Back, glutes

PUSH-UPS (30 secs): Chest , arms, back, abs

DIVE BOMBER PUSH-UPS (30 secs): Chest, arms, back, abs

JUMPING JACKS (2 mins): Cardio, glutes, quads, outer thighs