Category: Gymnastics / Bootcamp

Since the gym is dead, I now refer to the gymnastics club as the gym. This is the bootcamp, the workouts with the kids (which are also mostly crossfit inspired) and other gym related activities

R9D81/2 – RKC and Bootcamp. A Tinge Of Nostalgia

Re-reading some of my posts, which I do in order to bolster my motivation at times, I couldn’t help but feel a little saddened that I have drifted far from the path of P90X2. Although I pay homage to it twice a week at bootcamp, it’s not the same as happy little Tony and his sweaty minions entertaining you, nay, mocking you (see Ab Ripper X!) while you roll around on the floor like a tasered college student or struggling to keep up with “pullup boy” only to find that the inside of your elbows are capable of producing inexplicable pain.

It’s an easy enough fix, I need to commit to spending 2 days a week with Tony on PAP for the balance of the program but since there are only 8 dys left, maybe it’s too little too late. That said, then end of the PAP section will enable me to return to the start and design a program with Original and inappropriate Tony, Tony 2 (The 50 Something) and of course not forgetting Shaun T who lurks in the background of my basement just waiting to choke my confidence to death with his bare hands.

I am kind of looking forward to it, even though 2 days of bootcamp is a lot of work, I think I am getting more used to it and should be able to balance it as a workout day, rather than a day always followed by a day of rest. The summer is always better, doing pullups on the deck out in the sunshine, Insanity with the french doors open and the summer breeze blowing through or even the short P90X2 yoga with the sun setting, bathing my workout space in a soothing orange glow.

It’s time for a shake up and I think that means it’s time to think about my future both here on my blog and with my workouts. I mean, this isn’t really a P90X blog any more, it’s far more than that and I think maybe it’s time to move it to another site, something with more of an all around fitness and nutrition feel to it.

Speaking of shaking things up, here is the bootcamp for tonight so if my participants are sneaky, they can get an idea of what pain lies ahead…

D19 2.10.1 Bodyweight

Balance and coordination

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 in and out row
10 roll to boat hold 3 count
20 bicycle with leg extension
20 side crunch per side
10 pullups

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 with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

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
2x feet on SB 360 walkaround
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

R9D80 – Bootcamp Cardio Abs

D16 3.8.2 Cardio and Abs

2x section
20 Hit the floor
10 2 line Suicides
20 switch kicks
20 in and out abs
10 side crunch

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps
10 roll to boat

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 2 line forward and back suicides
10 ski abs
10 bum lifts

x2 section
2 lenghts hurdle full turn
2 lengths sprint runback switch
2 lengths hurdle tuck jump
20 plank jacks
10 plank jacks with in and out

x2 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
10 russian twists
10 rollback hold to shoulder stand

R9D79 – Bootcamp Weights

 

D15 3.8.1 Weights

1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull
10 Chinups

1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings
10 Chinups

2 Arms x2
20 Press
20 Curls
20 Front Raise
20 Halo
20 High Pull
10 Chinups

Final Round x2

10 pushup rows each side
10 weighted squat
10 situp shoulder press
2 lines walking lunges
10 swimmers curl and press
2 lines OMG jumps
60s Weighted wall sit


R9D76 – Bootcamp Bodyweight With Med Balls!

D14 3.7.2 Bodyweight

20 One arm med ball press
20 Air Squats with med ball
10 pass around med ball each way (waist)
10 halo pass around med ball each way

10 Med ball overhead squat
10 med ball pushups
20 Wall sit side to side touch
20 wall sit between legs and overhead touch

With Partner x2
10 Med ball pass with squats
10 overhead reach to squat hold med ball roll
10 Back to back lean twist pass
10 Full situp ball pass (Throw not pass)
10 Pullups

Section x2
10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups

With Partner x2
10 Med ball pass with squats
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass knee to knee both sides (both situp)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between knees full situp
10 Between Knees hold, heels up, double elbow sit up
10 Pinned legs full situp

R9D75 – Bootcamp 3.7.1 Cardio Abs

I have been thinking that the cardio workout could be shorter and harder. That would leave extra time for abs every 3rd class which I think is a great idea. So that in mind, last night we did the revamped cardio class and added some abs stuff throughout and an extra section at the end. I think it went well, I know my abs are feeling it today! It’s not a rip off of Shaun T’s cardio abs, but now I realize the name is the same maybe I should go back and do that workout again and see if I can pick up some tips 😉

D13 3.7.1 Cardio Abs

Bike warmup 30×5 with 10 rest or row 1000m

2x section
20 Hit the floor
10 2 line Suicides
20 switch kicks
20 in and out abs

2x section
10 Frog jumps
10 switch lunge
10 stance jacks (foot touch)
10 vsnaps

2x section
5x long jump run back – single double triple repeat
10 tuck jumps
10 2 line forward and back suicides
10 ski abs

x2 section
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

x3 section
10 in and out
10 roll to boat hold
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back)
10 full rainbow
10 russian twists

R9D72 – Bootcamp Weights And Flying Scissors

Class was almost back to normal last night, even though my girls are not participating in preparation for competition on the weekend in Orangeville. I had hope there would be only 3 so I could throw in some Olympic lifting training but I had a total of 5 participants so it was back to the schedule. This is what we did:

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Groiners

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

X2
10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

X2
10 Laying Press
10 Laying Pullover
10 Laying Fly
10 Weighted Rainbows
10 Flying scissors each side
10 Pullups

Let me just explain the flying scissors since it was a made up thing! Laying on your side with head on the ground so you are flat, not up on your elbow. Raise your top leg as far as you can (above 45 degrees) then hold. With your bottom leg, lift it to meet your top leg and repeat 10 times.

It hurt.

A lot.

BUT… It is a fancy new move!! Actually it’s based on the old aerobics thigh lifts we used to do raising your lower leg to trim your inner thigh, it’s just this is an updated 21st Century version.

R9D71 Bootcamp Bodyweight Personal Training Styleee!

I have been neglectful of this page this week with everything I have going in to being a single parent for the week. In order to catch up, I am posting twice with the bootcamps that I have done. Day 71 was Bodyweight but I only had one participant so basically it was an hour of brutality for her and a walk in the park for me. This is what we did:

10 Regular Pushup
10 Air Squats
10 Military Pushup
10 Pistol knee raise

10 Ultra wide pushup
10 Back lunge front kick
10 Plange Pushup
10 Super skaters

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Wall sit side to side pass
10 Full situp ball pass (Throw not pass)
10 Pullups

10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass (Throw not pass)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between Knees hold, double elbow sit up
10 Leg Lifts

Apparently this was a tough one for her, and I think it’s partly because one on one is always more demanding because you have nowhere to hide your skipped reps and partly because it was mostly new stuff for both of us. It was so tough in fact that come Wednesday she was too sore to do the next class. Now that is a workout!!

 

R9D67 – Bootcamp 3.4.2 – Weights And Stability

This evenings workout was a pleasant surprise, it was very shoulder intense but it was enjoyed by everybody which is rare. Even I was a big fan of it I just wish we had kettlebells instead to do the workout because it would make the clean and press section and snatches so much easier. So saying that, if you have a kettlebell and want an hour long torture session, go ahead!

D8 3.4.2 Weights

1 Arm x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull

1 Arm 1 Leg x2
10 Press
10 Curls
10 Front Raise
10 Side Raise
10 High Pull

1 Arm x2
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings

Stability Ball / Block 1 Arm x2
10 SB Press
10 SB Lockout Rollback
10 SB Curls
10 SB Laying Curls

Stability Ball / Plyo
30s SB Plank Hold – Plank Hold
10 Plank Circles Each Way – 10 Shoulder Touch Each
10 SB Pushups – 10 Pushups
10 SB Pushup Boing – 10 Clapping Pushups
30s Decline SB Plank – 30s 1 Foot Plank Hold
10 SB Decline Pushup – 10 Plyo Pushups
10 SB Decline clapping pushups

Bonus Round

10 Turkish Get Ups Each side (skipped)

 

R9D66 – Bootcamp 3.4.1 Cardio With Blocks

D7 3.4.1 Cardio with boxes

2x section
20 block plank run
10 block burpee
20 block plank run
10 block pushup jacks
20 block plank run

4-8-12-16-12-8-4
jacks
mary katherine switch
knees up
heels up

2x section
10 step up and back
10 step up and over run around
10 block jumps
10 block jumps up and over run around
10 clear jumps run around

2x section
10 side to side step up and over tap
10 side jump up and down far side
10 grapevine up and back increasing speed
10 grapevine round the world

1x section
10 lenghtways step up step down run back
10 lenghtways jump up jump down run back
10 4 box jumps, jump up and over run back
10 4 box jumps with 4 jacks jump up and over run back

foot tap around the block each way
20 jacks
10 burpee hands on block
24 foot tap, 24 jacks, 12 burpee
12 foot tap, 12 jacks, 8 burpee
6 foot tap, 6 jacks, 4 burpee
12 foot tap, 12 jacks, 8 burpee
24 foot tap, 24 jacks, 12 burpee

Cool down with some yoga and hamstring/back stretch

R9D62/3 – PAP Upper Review and Bootcamp 3.3.2 Cardio

So the bad news is that the knee issues continue, I am not sure why, if it is exercise related, rest related, standing at my desk related or what. I do recall that I have had occasional issues in the past for a few days at a time, I am hoping this will pass. It’s not that I can’t work out, it’s more that I can’t kneel on my right knee because the kneecap is painful. I am trying to baby it a little while keeping it mobile and upping my fish oil a little. I am also thinking about starting with a joint health supplement, a little Glucosamine and Chondroitin maybe. Anyone with any suggestions would be welcome!

So I have finally taken my first steps into Phase 3 with PAP Upper. I have to admit I am a little disappointed. I was expecting some new methodology, some interesting new moves or angles to work the muscles or maybe even something I hadn’t seen before. Sadly it was just my bootcamp class for the public. Maybe I am expecting too much, I mean the workout was OK, I liked the people in the video and the presentation was OK but the workout itself left a little to be desired.

PAP stands for Post Activation Potentiation. It could also easily stand for Pushups And Pullups or Poor Athletic Performance (OK, so maybe that is a little harsh but I was not particularly impressed). It is supposed to be a mix of power, explosiveness, isometrics and flexibility. I found the variety of moves both confusing for the beginner and inadequate for the person supposedly on the third phase of the best at home workout on the planet.

Here is the basic outline, you decide:

Complex 1 (of 2)

10 Renegade Rows (Pushups on dumbbells with rowing between each pushup)
10 Clapping pushups (they are called plyo but to me plyo are airbourne pushups)
60s Plank hold with feet on a medicine ball
60s Weighted bar superman – this was the only challenge during the hour.

Repeat until you have done Complex 1 4 times without resting.

Complex 2

10 Towel Pullups
10 med ball v ups (V-snaps)
10 leg raised shoulder press (other leg resting on an 18″ to 24″ plyo box)
60s Foam Roller Angel

Again repeat 4 times.
I guess it was interesting enough to do a couple of times but it’s not going to be a favourite of mine by a long shot. I hope PAP Lower is a little more challenging.

In contrast, here is my Bootcamp class from last night:

D6 3.3.2 Plates and Weights

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

Workout with bench plates or dumbbells (I used a 45lb plate)

X2
10 Strict Press
10 Overhead tricep extension
10 Curls
20 Crunch
20 Hanging Leg Raise

X2
10 High Pull
10 1 arm shrugs each side
10 1 arm side bends each side
10 side crunch each side
10 hanging crunches (tuck)

X2
20 in and out
10 roll to boat hold
20 ARX bicycle
10 full sit up
10 hanging leg raise sides

X2
10 Front raise
10 Halo
10 Curls
20 weighted In and Out
20 Russian Twists
10 Pullups

X2
10 Laying Press
10 Laying Pullover
20 Laying Press
10 Laying Pullover
10 Weighted Rainbows
20 Laying side crunch each side
10 Pullups