I worked out, I worked out hard. I taught Body Boot Camp three times a week and plus did my own thing. I worked with Erinn on her running, too. Some days I did too much and I think I've learned enough that I'll make my schedule easier on myself this next week. On the days I teach my class, I will *not* go to the gym in the morning and do 90 minutes of circuits and cardio!
Today was back/abs and cardio. It was a good workout, but I'm not going to post it all. Instead I'll post one of my boot camp workouts this week. I'll post the one that hit our legs hard.
Warm-Up
Walk up stairs by twos, back down
Run up the stairs, jog down
Skate
Jumping Jacks
Prisoner squat 8 reps
Prisoner fwd lunge 8 reps ea leg
Jumping Jacks 8 reps
Repeat 2 – 3X
Ballistic stretching –
Hugs
Up & back w/legs
Shrugs & circles
Drill #1
Chasse left 20 yds
Walking lunge back
Repeat right – Rest 1 min
Sprint up
Backwards run back
10 Y-Squats
Repeat – Rest 1 min
Frankenstein Walk forward
Side lunge right back
Wall pushup 10
Repeat on other side – Rest 1 min
Tabata
BW squats – 20 seconds plus 10 seconds hold in bottom – 5 rounds
Rest 1 – 2 min, water break
Touchdown forward lunge 20 seconds – 10 seconds wall pushups – 5 rounds
Drill #2 (benches)
High knee step up 10 each side
Box jump 5
Repeat
Up and over 16
Back lunge off step 8 each
Repeat
Circuit #1
Plate reverse lunge 8 each
Plate pec pushup 8 each
Low plank hold
Repeat 3X
Circuit #2 (benches)
Split squat 8 reps ea leg
Elevated pushup 8
Boat pose – hold
Repeat 3X
Siff squat 8 reps
Decline pushup 8 reps
Triceps dips 8 reps
1-knee in crunch 8 ea side
Repeat 3X
Stretch back forward on bench
- Put away
Circuit #3
Inchworm 4 up 4 back
Crab walk 4 up 4 back
Side plank – hold each side 15
Repeat 3X
Stretch
On back yoga twist
Hip stretch
Lying quad stretch
Cat/cow
Child’s pose center, right, left
Seated hamstring stretch – right, left, center
Stand, hang, roll up. Arm sequence.
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