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

VACATION WORKOUT

Like me, you can stay strong while on vacation, or during our class break, by doing the following workout twice a week. All you need is a resistance band, and a mat or towel. Put on some good music, and get going! Once you get back to class, you'll be glad you did!

SQUAT/LUNGE SEQUENCE: (weights optional)

• Narrow Squat 8x
• Wide Squat 8x
• Plie Squat 8x
• Stationary Lunge, facing R, L leg back 8x

Repeat, but in reverse order, pulsing 8x each

Calf Raises 24x

Repeat Squat/Lunge Sequence, but on Stationary Lunges, face L, with R leg back.

Arabesque 8x each leg


UPPER BODY SEQUENCE:

10 reps of: (down/up/down/hold - 1 rep, up/down/up/hold = 2 rep, and so on)

• Bench Push-Ups
• Bench Triceps Dips

12 reps of:

• Band Bicep Curls
• Band Lat Pulldowns R, L
• Band Scap Squeezes
• Band Overhead Presses R, L

Repeat this Upper Body Sequence a total of 2-3 times, then do the following:

OUTER/INNER THIGH, GLUTE & HAMS SEQUENCE:

Loop band around R foot, do up to 24 reps of:

• Side Lying Leg Lifts
• Donkey Kicks (all fours)
• Straight Leg Glute Presses (all fours)
• Side Lying Inner Thigh Lifts

Repeat with loop around L foot.

Core Sequence:

• Hover Plank (30-60 secs)
• Side Plank Hip Lifts, R (hold hip lift for 5 secs, lower to floor & rest for 10 secs, repeat 5-10x)
• Hover Plank (30-60 secs)
• Side Plank Hip Lifts, L (as above)
• Pilates Single Leg Extensions (16x or until fatigued)
• Pilates Criss-Crosses (16x or until fatigued)

Be sure to warm-up before starting, and stretch afterwards, and you're good to go!

BOOT CAMP 8/18/09

DECK OF CARDS WORKOUT
Equipment: Deck of playing cards, medicine ball, resistance band

Stretch/Warm-Up: 5 mins

Place deck face down. Draw a card and perform the exercise based on the key below.

If you draw a 4 thru a 9, depending on the suit, perform that many reps of:
Hearts: Burpees
Diamonds: Bench tri dips (down/up/down=1 rep)
Spades: Skaters (both ways=1 rep)
Clubs: Bench push ups (down/up/down=1 rep)

If you draw these cards, regardless of suit:
Ace: 10 Plank to Side Plank Rotations
Twos: 2 Dive Bombers
Threes: Med Ball 3/3's (Squat 3x, add ball toss 3x, jump 3x, add ball toss 3x)
Tens: 10 Walking Lunges (both legs=1 rep)

If you draw a face card, regardless of suit:
Jack: 52 Jumping Jacks
Queen: 26 Curtsey Squats with Side Kick (13R, 13L)
King: 13 Band Bicep Curls (single/single/double)
Joker: Your Age in Mountain Climbers! (both legs=1 rep)

Stretch (5 mins)

BOOT CAMP 8/12/09

Partner Workout
Equipment: Medicine ball, resistance bands
Set-Up: Place med balls and bands at opposite end of field

Stretch/Warm-Up: 5 mins

Med Ball Chest Pass in Split Lunge Position (Strength)
Facing partner, each in split lunge position, toss ball back and forth for 30 secs. Switch legs, repeat. Sprint to band area.

Resistance Band Mid Rows (Strength)
Facing partner, each in squat position, bands crissed-crossed in middle, each partner holds handle in each hand and performs lat rows. 8 reps x3. Sprint to ball area.

Wheelbarrow Push-ups (Strength)
Partner 1 performs push-ups while Partner 2 holds legs up at ankles. 8 reps, switch places. Sprint to band area.

Bad Dream Run (Cardio)
Partner 1 places band around mid-section, Partner 2 stands behind holding handle in each hand. Partner 1 tries to run away from Partner 2. One min, switch places.

Band External Rotation (Strength)
Partners face same direction and hold each holds handle of one band. With elbow bent, externally rotate forearm away from body and back. 12 reps, switch sides. Run to playground.

Monkey Bar Pull-ups (Strength)
Perform 5 pull-ups with partner assisting by holding and lifting at ankles. Switch positions. Run to ball area.

Med Ball Shuffle/Ball Toss (Cardio)
Partners face each other and shuffle across field while chest passing ball back and forth for one minute. Rest 30 secs, repeat drill for one min, but tossing ball in underhand position. Sprint to band area.

Band Criss-Cross Chest Flyes (Strength)
Each partner holds a band, criss-crossed in middle and partners facing away from each other in split stance. Perform chest flyes, 8 reps x3. Sprint to ball area.

Sprint & Roll (Cardio)
Partners face same direction with one ball. Partner 1 rolls ball hard diagonally in front of Partner 2. Partner 2 runs to pick up ball and does the same to Partner 2. Repeat back and forth across field for one min. Rest 30 secs, repeat for one minute. Run to band area.

Band Triceps Kickbacks (Strength)
Partners face each other, each holding a band at the handles, bands criss-crossed. Perform triceps kickbacks, 8 reps x3. Sprint to ball area.

High 5 Squat Jumps (Cardio)
Partners face each other, perform 10 squat jumps, high-fiving partner at top of jump.

Standing Med Ball Twists (Core Strength)
Partners back to back, one med ball. Rotate ball at waist level to partner. Repeat 10x in one direction, 10x other direction.

Patty Cake Planks (Core Strength)
Partners on mats, facing each other head to head, each in high plank position. Clap opposite hand to opposite hand while singing "Patty Cake"!

Med Ball Crunch & Pass (Core Strength)
Each partner in supine position, ankles laced together, Partner 1 holds ball at chest. Both partners come up into a full crunch. At top, Partner 1 hands ball to Partner 2, then both lower down to start position. Repeat with Partner 2 passing ball back to Partner 1. Repeat 10x total, switch ankle positions and repeat 10x.

Partner Quadruped Back Extension (Core Strength)
Facing each other, each partner assumes Bird Dog position with one arm and opposite leg extended. Shake partners' opposite hand; switch sides, repeat for total of 1 min.

Stretch (5 mins)

BOOT CAMP 8/5/09

Two minutes at each station. Perform each exercise for one minute.

STATION 1

• Wall Sit
• Wall Jump

STATION 2

• Calf Raise/Bicep Curl with Body Bar
• Plie Squat/Side Leg Raise/Overhead Press with Body Bar

STATION 3

• Superstar Jacks
• Jump Lunges (or Skiers)

STATION 4

• Stability Ball Bridge Ham Curls
• Stability Ball Inner Thigh Squeezes

STATION 5

• Mountain Climbers
• Skaters

STATION 6

• Crabby Walk (walking tricep dips)
• Walking Push-ups

STATION 7 (on step or ledge)

• Right basic, 2 jumping jacks
• Left basic, 2 jumping jacks

(Basic = up/up/down/down on step)

STATION 8

• Diamond Crunches
• Diamond Obliques

FOUR LEGGED RELAY RACE:
(set up 2 cones about 25 feet apart)

• Gecko Walk out, run back
• Retro run out and back
• Shuffle out and back
• Carioca out and back

BOOT CAMP 7/28/09

90-60-30 WORKOUT
Equipment: pair of 3-lb weights

Stretch/Warm-up 5 mins

Circuit #1:

• Run 90 seconds
• Lat Row (R) 60 secs (double up weights)
• Run 60 secs
• Lat Row (L) 60 secs
• Sprint 30 secs
• Seated High Row/Seated Back Flye 30 sec each (weight in each hand)

Circuit #2:

• Weighted jumping jacks 90 secs (weight in each hand)
• Bench push ups 30 secs
• Weighted jumping jacks 60 secs
• Bench push ups 30 secs
• Weighted jumping jacks 30 secs
• Bench push ups 30 secs

Circuit #3

• Side Skaters 90 secs
• Bench tri dips, R leg ext. 30 secs
• Side Skaters 60 secs
• Bench tri dips, L leg ext. 30 secs
• Side Skaters 30 secs
• Bench tri dips, both legs ext. 30 secs

Circuit #4

• Skiers 90 secs
• Balancing bicep curl R 30 secs (both weights in one hand, stand on 1 leg)
• Skiers 60 secs
• Balancing bicep curl L 30 secs
• Squat jumps 30 secs
• Pinwheel curls 30 secs

Circuit #5

• Bench mountain climbers 90 secs
• Bench bicycle crunches 30 secs
• Bench mountain climbers 60 secs
• Bench boths knees-in crunches 30 secs
• Bench mountain climbers 30 secs
• Standing weighted side bends 30 secs

Stretch!