Gymnastics / Bootcamp – Page 9 – Something Beats Nothing Every Time

Bootcamps Wednesday Cardio

This was the first time in a long time we have done cardio of any kind. I didn’t like it but at least it gave us a chance to hit the events hard afterwards.

Cardio Legs and Agility over foam rollers

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

Longest Bootcamp Ever

Bodyweight Last Week

STABILITY BALL
5 SB burpee with ball
20 SB plank run
5 SB pushup boing
20 SB elbow plank run
10 SB plank jacks

10 SB burpee with ball
40 SB plank run
10 SB pushup boing
40 SB elbow plank run
20 SB plank jacks

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

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

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

10 Sissy Squats
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge

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

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

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 assisted squats half distanceÂ (Sissy Squats)

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 front kick back kick each side

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

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 assisted squats full distanceÂ (Sissy Squats)

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

So the back issue passed apparently without incident however I was unable to really push myself as hard as I wanted this week. After Family Day off coaching I did a tuesday workout that I can’t really remember but I think was a P90X2 whole body affair. Wednesday was bootcamp and we did a cardio abs session similar to the last one but with variations I will have to embellish on next time. Thursday I did another P90X2 workout of PAP Lower, a workout I had never done before and which I enjoyed but it made my already sore ITB even worse. Today I took off, partly because I was sore but also because there were really no kids to do gymnastics conditioning with. It’s been a tough week with the threat of back spasms or a lengthy downtime hanging over my head but I hope starting tomorrow I can turn up the wick and get back to the serious work of keeping myself in shape.

Bootcamps This Week. Double Down!

First time ever, here are both bootcamp workouts from this week. Bodyweight on Monday and weights last night.

7.5.1 Bodyweight

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

10 air squats reg
10 2 way lunge front and side
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
20 roll to boat hold
20 bicycle with leg extension
20 arms up in and out
20 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups

ONTO BOXES AGAINST WALL

10 dips legs bent
10 dips legs straight
10 dips one leg raised
10 leg lifts

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

20 Crunchy Frog
20 superman banana with vsnap
20 laying triple bicycles
20 full situps

7.5.2 Weights – The Mixup

10 curls
10 press
10 tri ext
10 high pull
10 squat

Drop sets
10 + 10 curls
10 + 10 press
10 + 10 tri ext
10 + 10 high pull
10 + 10 squat

10 lunge squats each leg
10 Thruster
10 squats
10 curl and press

x2
10 chest press
10 fly
10 pullover
10 pushups
10 military
10 Half hindu

25 crunch
20 full rainbow
15 vsnap
10 full situp

4+4+4×3
Shoulder press + squat + thruster
row + shoulder fly + clean and press
(Military pushup + kneeling extension + overhead ext) – Skipped
Curl + press + arnold curl and press

Cruelty Bonus

Burpee curl and press

Bootcamp Wednesday

We did another cardio abs type workout today, nothing too strenuous unless you actually did the whole thing!

Crunch section

25 shoulder crunch
25 crunchy frog
25 side crunch each side
25 pulse crunch – no shoulders down
10 in and out
10 ski abs
20 dog raise each side
20 kneeling lunge lift each side

5 burpee
5 burpee with 8 run
5 burpee with 8 run and 4 in and out
5 burpee with tuck jump

Bicycle section

40 laying bicycle no switch
40 ab ripper bicycles fwd and back
40 laying bicycle with switch
20 plank knees to elbow
20 plank knees cross
10 falling towers
20 kneeling half circles

Combo section x2

10 vsnap crunch vsnap
10 crunch crunch full
10 4bicycles 2 vsnaps
10 level 1 drill 4 run 2 in and out
10 roll to boat hold

20 plank jacks
10 plank jacks with in and out
10 plank jacks with in and out and knee cross
10 in and out crunches knees to elbows
10 vsnaps

5 burpee
5 burpee with 8 run
5 burpee with 8 run and 4 in and out
5 burpee with tuck jump

40 side knee raise
20 swing kicks
20 side knee with itb lift no alternating

Bonus

Up dog to down dog lift leg knee to elbow and back
Hindu pushups

Keep Up

Since the infamous Body Beast on Wednesday I managed to squeeze in an RKC workout at work on Friday, an Insanity cardio workout on Saturday and a Deadlift workout on Sunday. Add that to the Bootcamp from last night and I seem to be almost on a roll of sorts.

I picked Pure Cardio for my insanity workout mostly because I had soreness in my shoulder and didn’t want to do too much of the plank or burpee action. My deadlifting is still sadly lacking and I am barely squeaking over 205lbs all the while being careful not to shatter my spine. I am going to try and get up to at least 225lbs in the next month and from there, who knows.

My RKC workout that used to be just ladders of clean and press with pullups is now changing into a more challenging and varied kettlebell workout. I have started to incorporate much more squat, high pull, snatch and swings into the workout to keep it more interesting. I have also managed to get my hands on another Art Of Strength workout titled Providence which I am hoping will add more fuel to the fire. Here’s the latest bootcamp, feel free to tell me if you find it challenging…

7.4.1 – Weights and stability ball

Chest Press
Chest Fly
Chest pullover
Single arm hammer tricep
Kneeling press
Kneeling curl
10 Wallball with pushup

Plank row
Plank row with pushup
Military on db
Kneeling press
Kneeling tricep extension
Kneeling bicep curl against knee
10 wallball with in and out abs

Med ball crunch
mb foot hold in and out
Side crunch hold mb high
mb knee hold crunchy frog
foot to hand vsnap passes
mb chest hold full situp

Chest press alternating
face up overhead fly alternating
Overhead pullover alternating
alternating shoulder press
alternating bicep curl
Single tricep extension overhead
10 wallball with military

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

Body Beast – Finally, Victims.

I have done this workout twice, both times with the same person, the only one I can count on to work hard every day. It was about time to put someone else to the test so I waited until I knew most people would be here and I hit them with this:

7.3.1 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 tuck jump
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 cross knees to elbows

20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
60s squat hold with 10 half reps

20 super skater knee to elbow
20 side lunge leg raise (outside leg plus squat)
20 side lunge leg raise – inside leg
30 second chair twist each
10 pullups alternate hands

Bootcamp Abs and Momentum!

Last Wednesday we did an abs workout for bootcamp, I was sore for days after since we really went after our weakness, the hip flexor. Once the Wednesday was done I had swimming with the toddlers on Thursday so decided to take that day off too. The problem with doing that is I end up with having to face 4 days in a row in order to hit my 6 day quota. Anyway, this week I did OK, for the rest of my 4 days I did an RKC workout at work including 100 pullups and sprints on the treadmill. The weekend I did a Tapout XT workout with the heavy bag despite still having a sore index finger from a blister last time. I also did a short but brutal Olympic lift workout with deadlifts, cleans, power shrugs and power cleans while the power was out at our house. Today is another bootcamp and then maybe, just maybe a day of rest on tuesday.

Here’s the abs bootcamp:

7.2.2 Abs / Cardio Abs

x2
20 Pulse crunch
20 In and Out
20 straight leg toe touch alternate
20 Crunchy Frog
20 Side Crunch each side

5 burpee
5 burpee with 8 run
5 burpee with 8 run and 4 in and out

x2
20 plank jacks
10 plank jacks with in and out
10 plank jacks with in and out and knee cross
10 in and out crunches knees to elbows
10 vsnaps

5 burpee
5 burpee with pushup
5 burpee with pushup and tuck jump

x2
20 standing Knee raise to side
20 alternating high kicks
20 lunge to knee cross to elbow alternate
20 each hip flexor burner (knee, ext, lift)
20 side ITB lift each
20 sitting flex leg cross and back

Bonus

Falling Tower hold 5x10s
Roll to boat hold 5s
Side plank hold 10s alternate
10 spider each side
10 vsnap / pushup roll

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