Tuesday, 17 September 2013

Tuesday September 17 - Two Boot Camps in One Day...


Happy Tuesday!



Something happened today that has not happened in literally years for me... I taught two classes in one day, and loved it! The fresh air, the dedication, the smiles, and of course, the high fives at the end! Awesome. 



We had our weekly "Lunchtime Boot Camp" today instead of the typical Wednesday session because of a conflict and then the Get Fit for United Way program kicked off today. I was approached to collaborate with another fitness instructor on creating a program to raise funds for the great cause of United Way. We have just begun a 6 week session where all registrants take part in Tuesday outdoor, river valley boot-camp style class and Thursday Buns n' Bellies style indoor class! We sold out of spots and are very excited about this initiative!



Here are the two workouts from today! 



Partners and Bands



partner up. one or two resistance bands required for certain exercises. 

all exercises are for one minute. 



Set #1

1) Jumping Jacks

2) Partner Standing Oblique Twists, with Resistance Band

repeat 



Set #2

1) Froggers

2) Partner Resistance Band Rows

repeat



Set #3

1) Dolphin Push-Ups

2) Partner Resistance Band Chest Press

repeat



Core

10 x supine double leg drop

10 x reverse crunches

10 x crunches

10 x slow bicycles

10 x dead bug

10 x russian twists

10 second v-sit hold

1 minute plank hold







Pump Yo' Jam



Cardio

(30 seconds each)

1) Jumping Jacks

2) Squat Jumps

3) Speed Skaters

4) Ski Moguls

repeat



Tabata 1

(20 seconds work, 10 seconds rest)

1) Incline Push-Ups

2) Triceps Dips

3) Incline Push-Ups

4) Triceps Dips

5) Incline Push-Ups

6) Triceps Dips

7) Incline Push-Ups

8) Triceps Dips



Isometrics

(60 second hold)

1) Low Squat Hold

2) Plank Hold



Tabata 2




(20 seconds work, 10 seconds rest)


1) Alternating Lunges


2) 


Glute Kick-Back - all fours




3) Alternating Lunges


4) 


Glute Kick-Back - all fours




5) Alternating Lunges


6) 


Glute Kick-Back - all fours




7) Altnerating Lunges


8) Glute Kick-Back - all fours





Core (we ran out of time because of a late start, but intended to have this at the end)



1 minute plank

10 bicycles

20 reverse crunches

30 mountain climbers

20 hip lifts in side plank (10/side)

10 double leg drops






Enjoy!!


No comments:

Post a Comment