Good afternoon!
As promised to my Boot Camp Ladies, workouts we’ve completed so far are listed below. Hopefully you won’t cringe when you look back at some of them!
Going forward I will recap each in its own post and also link them on the Fitness tab at the top of the page for easier access.
Non-Boot Campers are welcome to use them if they please, just remember as always, PLEASE SEEK THE APPROVAL OF A PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM!
Wednesday June 8, 2011
- Warm-up: Arm Crosses, Windmills, Hip/Knee/Head Circles, Jumping Jacks
- Running (2 laps around field)
- Out and Back (2 rounds)
- Walking Lunges (Out)
- 10 Pushups
- Walking Lunges(Back)
- 10 Pushups
- Walking Squats (Out)
- 10 Tricep Dips
- Walking Squats (Back)
- 10 Tricep Dips
- Core (2 rounds)
- Plank (Hold for 1 minute)
- Russian Twists (25)
- Push Thrus (25)
- Reverse Crunches (25)
- Stretch
- Cobra Pose
- Seated Leg Stretches
- Chest Stretch
- Standing Leg Stretches
- Tricep Stretch
Sunday June 12, 2011 (Make-up for Friday – Storm)
- Warm-up: Same as always
- Running (2 laps around field)
- Upper Body (Main Target) (2 rounds)
- Simple Squats with Shoulder Press
- Single Arm Dumbbell Swing in Static Squat
- Static Lunge with Bicep Curls
- Pushups (10)
- Bent Over Dumbbell Rows
- Bent Over Reverse Dumbbell Flyes
- Tricep Kickback in Warrior Pose
- Sumo Squat with Tricep Extension
- Core (2 rounds)
- Plank (Hold for 1 minute)
- Toe Touches (25)
- Side Crunches (25 each side)
- Leg Lowers (25 each leg)
- Stretch
- Cobra Pose
- Seated Leg Stretches
- Chest Stretch
- Standing Leg Stretches
- Tricep Stretch
Monday June 13, 2011 (Jessye’s Favorite’s)
- Warm-up: Same as always adding the following for 30 seconds each
- Butt Kicks
- High Knees
- Skater’s
- 3 Rounds of the following
- Jumping Lunges (20)
- Pushups (10)
- Jump Squats (20)
- Tricep Dips (10)
- Core (2 rounds)
- Plank (Hold for 1 minute)
- Russian Twists (25)
- Frog Crunches (30)
- Stretch
- Cobra Pose
- Seated Leg Stretches
- Chest Stretch
- Standing Leg Stretches
- Tricep Stretch
Wednesday June 15, 2011
- Warm-up: Same as always
- Running (2 laps around field)
- Total Body (2 rounds)
- Forward Lunge with Bicep Curl (15 each leg)
- Staggered Hand Pushups (10)
- Squats with Shoulder Press (15)
- Laying Chest Press (20)
- Warrior Pose with Tricep Kickback (15)
- Laying Dumbbell Pullover (20)
- Bent Over Dumbbell Row (20)
- Laying Chest Flye’s (20)
- Bent Over Reverse Dumbbell Flye’s (20)
- Core (2 rounds)
- Plank (Hold for 1 minute)
- Frog Crunches (30)
- Side Crunches (25 each side)
- Boat Pose (Hold for 1 minute)
- Stretch
- Cobra Pose
- Seated Leg Stretches
- Bicep/Chest Stretch
- Shoulder Stretch
- Cow/Cat Pose
- Standing Leg Stretches
- Tricep Stretch
