Tag: bootcamp

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 distance (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 distance (Sissy Squats)

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

Bootcamps This Week. Double Down!

doubledownFirst 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

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

speed_dialSince 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.

Body-Beast-with-Logo-copyI 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

2 For 1 Bootcamp – Bodyweight and Weights

swiper004It’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

 

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