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