Still booting

With March Break and so on we had a disruption in service, however all is back to normal now and I am going to commit to keep more up to date. The problem with not keeping up is not only do I lose the record of what I have done and what I need to do but I get a bit aimless in my workouts away from bootcamp and start to slack off.

Last week we did a bodyweight class with bosu that looked like the list below. After that I alternated with Olympic lifts (deadlift and clean) and a bench day, also a MMA day where I hung the bag in the garage away from everything breakable and did about 40 minutes of kicking and punching along with a little kettlebell swinging. However it all feels a little haphazard and unfocused. So I am going to try and put together a couple of weeks plan here and stick to it. I have to say I have been keeping up with the 5-6 days a week which I am happy with but I have also not been keeping good enough tabs on my dairy intake which I think is keeping me a little bloated.

Anyway, here is last week, I will post tonight tomorrow if that makes sense!

Balance Of Death

x2 in a row 1 off bosu 1 on bosu
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

Sit on bosu

20 in and out
20 crucnhy frog
20 knees to elbow alternate
20 in and out abs hands on upside down bosu
20 side crunch per side

x2 1 on BOSU 1 on SB
10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx
10x feet on SB walk out and back
20x feet on ball face down roll ball in to chest
20x laying hamstring pull

20 laying leg lifts
10 per rainbow leg lifts
10 per scissor hold on count
25 per side to side scissor rapid


Burpee ladder – 10-9-8-7-6-5-4-3-2-1
on the minute every minute (10 min burpees)
rest in plank position.

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