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
Saturday, October 10, 2009
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
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!
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!
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