Gymnastics / Bootcamp – Page 10 – Something Beats Nothing Every Time

2 For 1 Bootcamp – Bodyweight and Weights

It’s been tough keeping up, but here are the 2 workouts we did most recently.

I have had some indication that I probably shouldn’t post these workouts since they might very well be stolen and used by someone as a bootcamp somewhere else. I guess my feeling is that if you can’t come up with this stuff on your own, you are probably not going to be able to lead a class or figure out how to correct any performance issues. So for now I will continue, but first, “Swiper no swiping!”

Here’s what we have done the first 2 classes back from the break:

D7.1.2 Bodyweight Finally Jan 16th 2013

5-10-15

Air Squat
Air Squat Knee Lift
Mary Katherine Switch

Super Skater Cardio
Super Skater Proper
Super Skater with floor touch

5-10-15

Pushups
Push up side balance each side
Military Pushup

5-10

Burpee
Pushup Burpee
Pushup Tuck Jump Burpee

40 crunches
30 side crunch
20 vsnaps
10 roll to boat
20 vsnaps
30 side crunch
40 crunches

10 hands walkout to pushup and back
10 feet walkout to in and out and back
10 super skater with knee raise to opposite knee
10 pushup side raise with foot touch
20 in and out with military pushup

7.2.1 Weights

Phase 1 no rest

10 standing curls
10 standing press
10 tricep extension
10 squat calf raise
10 SB chest pullover
10 SB fly

10 SB sitting curls
10 SB Sitting press
10 military pushup
10 squat knee raise
20 SB chest press

10 standing curls
10 standing Arnold press
10 overhead tricep extension
10 squat
10 pullover
10 fly

Phase 2 no rest

10 curl and press
10 row row tricep ext
10 front and side raise
10 SB pullover and fly
10 wallball

10 sitting curl and press
10 row tricep ext
15 front raise (low, high, full)
20 floor chest press
10 wall ball

Phase 3

10 MB V snap
10 wallball burpee
20 russian twists
20 curls against knee
10 mb military pushup

Bonus Round

10 high pull
10 halo
10 ribbon
10 static hammer curl
10 pushup ball touch
10 pushup switch on mb

Christmas Crackers

Last week ended with dabbling into P90X2 (PAP Upper) and Tapout XT (Yoga) and I have to comment on how poor the latter was. It was a very watered down version of any yoga workout, not helped by the grating personality of the so called leader. On Monday it was weights day at bootcamp so we grabbed our dumbbells and did the workout below. I think I am going to have to make a New Year’s Resolution to post more since I am losing track of my workouts and my statistics keeping is also suffering.

Here’s weights:

Wallball Complex
6lb 10 wallball with 10 burpee
8lb 10 waqllball with 10 vsnap
10lb 10 wallball with 10 crunch

Chest Press
Chest Fly
Chest pullover
Single arm hammer tricep
Kneeling press
Kneeling curl
Wallball Complex

Plank row
Plank row with pushup
Military on db
Kneeling press
Kneeling tricep extension
Kneeling bicep curl against knee
Wallball Complex

Chest press alternating
face up overhead fly alternating
Overhead pullover alternating
alternating shoulder press
alternating bicep curl
Single tricep extension overhead
Wallball Complex

High Pull
Halo
Ribbon (extended halo)
Hammer double curls
Military clap
Regular Clap
Plyo Pushup with clap

cooldown
Twisting half moon both sides
warrior 1-3 both sides

Getting Behind But Staying On Top

Work has been tough the last while, major issues, big projects and lots to do however I am not allowing my workouts to suffer.

Bootcamp week 2 included lots of abs, day 1 was so that the wrist issues would not be a factor, day 2 was designed specifically for my one 100% healthy participant and was an absolute killer:

Monday – Abs and some legs

6.2.1 Improvised Abs

20 crunch
10 full situp
10 vsnap
20 side crunch
10x 2 crunch 1 full
10x 2 crunch 1 vsnap
10x 1 full 1 vsnap
20 side crunch

Add Med Ball and repeat

20 squat jacks
5 level 1 drills (4+8run)
20 ski abs
10 in and out

20 mb crunch
20 mb full situp
20 mb vsnap
10 mb burpee
Repeat

6.2.2 Body Beast

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

10 Pushup with Military alternating
10 sphinx to plank with side hold
10 pushup with in and out
10 military with groiner step in

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10x 2 shoulder 1 full
10x 2 shoulder 1 vsnap
10x full with 2 side crunch

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

20 air squat with pop squat
20 front lunge back lunge
20 belt kick front and back
10 chest pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 shoulder touch with pushup
20 hip touch with military
10 spider each with in and out

20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

20 super skater knee to elbow
20 side lunge leg raise
30 second chair twist each
10 pullups alternate hands

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with / out clap, plyo etc

Bootcamp Round 6 Day 2 – Weights

There were only 3 of us tonight, but that just meant I could keep my eye on the other two and increase the chances of them doing ALL the work!! Here’s what happened using dumbbells, stability balls and medicine balls.

D6.1.2 Weights

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

Stability Ball sets of 10

x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
15 Wallball
10 Military Pushups
10 pullups

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
Single arm tricep kickback
15 Wallball
10 pullups

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Curl and press
10 Swings

x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on SB or MB
15 wallball

x2
High Pull
hero fly
Halo
Hammer double curls
Diamond Pushups
15 wallball

Bootcamp Round 6 Day 1

I thought I would add a little one leg balance work to the workout this week since it was only my girls and they really could use some balance and fine motor control work. I also was a big fan of the 1-10 at the end, I will have to do more of this.

D6.1.1 Bodyweight

Legs x2

20 Air squats
20 Single Squat knee lift
10 Warrior 3 knee cross
20 Squat jump
20 Super skaters

Arms x2

10 Pushup step in military
10 Pushup side raise
20 side tri rise
10 squat walkout to plank pushup
10 clapping pushups

Abs x2

20 leg up alternate toe touch
15 vsnaps
10 roll to boat
5 falling tower hold 10s

Combo x2

10 single leg walkout to pushup with knee raise
10 single leg worlds slowest burpee
20 super skater with kick
20 pushup side raise with toe touch
20 in and out with military pushup

Bonus

1 – 10 Pushup Vsnap jacks

Bootcamp Weights and Balance

Today is the last class for this session, although I am not sure why we really bother keeping track since it’s a punchcard system and there is really no difference in the workouts from session to session. Anyway, we did some more weights and balance which is getting easier as time passes, at least for me, I can’t say the same for some of the participants!

Bootcamp Weights and Balance

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion

Sitting on Stability Balls
x2
Laying fly face down
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
Swing Kicks over SB
Leg hold SB raise

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
Swing Kicks over SB
Straight arm full sit up with SB
x2
Face down front fly
face up overhead fly
alternating shoulder press
alternating bicep curl
Single tricep extension
Swing Kicks over SB
Pass SB situps feet to arms

x2
Pushup row
push up side balance with db
plank walk 360

Bootcamp Final Week

5.12.1 Bodyweight and Balance

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

BONUS ROUND!!

10 military pushup
10 diamond pushup
10 Hindu Pushup
30s crane

Finally, Kettlebells Come To Bootcamp

I have been trying to get this workout to Bootcamp forever but since we don’t have any KB at the gym I had to bring 2 of mine and one participant had her own so it was time! Why are kettlebells so good? Partly because of the extended leverage the bell gives, partly because they are handy and easy to transport but mostly because they are simply awesome.

Pavel Tsatsouline calls them the “Strength Secret Of The Soviet Supermen” and promises that with the simple kettlebell you can outperform almost any other gym full of equipment. My all time favourite quote from him goes like this:

“You are next. You are now in Soviet Territory and you are becoming a better man. If you don’t know how I will teach you. If you don’t want to, I’ll make you!”

Suffice to say, once I heard that it was game on and I devoured the Russian Kettlebell Challenge and was amazed at what an incredible workout you can get for such a simple lump of iron.

Last night it was the turn of my bootcamp participants. I have to admit, it’s not often that my heart rate goes over 170, but last night was one of those times!

Here is what we did:

5.11.2 Kettlebell Weights

x10x2
Sumo deadlift
SDL High Pull
Halo
Wallball
Chin ups or turnarounds

x10x2
double Swing eyes
pass around
Sinlge legf deadlift
Single alt press
Chin ups or hand turns

x10x1
clean
dbl Swing overhead
clean and press 5ea
Dips on pbars or dip station
leg lifts

x10x2
Dbl sumo high pull
single swing row
Laying chest press
Laying pullovers
Halo

10×2
Clean and Press
Burpee
Clean and Press
Clap Pushup
Pullups

x10x1
Double swing
1 leg squat
Single swings
Sumo DL
Horse Stance Hold 30

Bootcamp Cardio Agility

Cardio Legs and Agility

10 Air Squat
10 Jump squat
10 step over fwd and back with tap
10 jump over fwd turn and fwd

20 air squat
10 horse stance jacks
10 over and run around back
10 jump over and run back
walk stairs 10 times
Sideways

10 pop squats
10 super skater elbows each side
10 toe touch knee raise
20 frog squats no jump
walk stairs 10 times

10 squat jump over
10 super skater cardio jump over
10 single leg squat jump over
10 frog jump over
10 Sissy squats against wall

10 double squat jump over
10 super skater doubles with elbow touch
10 double single leg squat jump over
10 frog jump followed by jump over
10 sissy squats against wall
Walk stairs 10 times

Adding skills

5 jacks then jump over x10
5 MK switch then jump over x10
20 side to side jump
5 pushups 5 jumps x5

10 single burpee with jump over
5 jacks 5 jumps x5
10 single burpee with 5 jumps
5 sphinx to plank 5 jumps x5

Any time left?

25 in and out
10 roll to boat hold
25 in and out arms up
50 crunches
25 side crunch each side
25 floor leg lifts butt up

7 Days Work Plus 12 Hour Shifts = Cranky Caveman

Working 12 hours shifts is nothing i am familiar with nor something I would like to get used to but for the upgrade to our systems this past weekend that was exactly what I had to do. That meant that after my Olympic lifting session on Friday that I had to improvise and do an RKC workout with 20 floors of stairs and 20 minutes on an elliptical. It also meant a wicked arms only workout on Sunday pyramiding from 15lbs all the way to 45lb dumbbells and back down for curls and tricep extensions. It’s now Monday and I have to teach bootcamp tonight which I think will be bodyweight and of course 2 hours of coaching after that.

I’m tired, I am a little frustrated with my weight and I think I am going to try and reduce my carbs a little to see if I can shift a few more pounds. I mean I am not even thinking about my carb load any more and I just calculated an average day when I coach and I was amazed to see the basic elements stack up like this:

Calories 3,099

Fat g 122.7

Carbs g 310.5

Protein g 193.7

The interesting thing is that 210g of those carbs came from bananas and coconut water.

no more bananas for me, and I am going to closely monitor my fruit intake and replace the nuts I shunned a few weeks ago. The goal is to shift my profile from carbs to fat with the same amount of protein and see what happens. My inkling is that I will start to see some weightloss again since my biggest losses came with a HFLC diet when I started Paleo.