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