Tuesday, February 22, 2011
Our challenge this week was to create our own boot camp workout. Here's mine, enjoy!
MAIN CHALLENGE: Create a Boot Camp Workout
Create a HARD workout for the main challenge this week. Think Level 2 or 3 of 30 Day Shred, Cathe, Turbo Jam, The Firm, HIIT - things that REALLY push you. You can create a cardio routine, a strength routine, or a blend of both, but it should be challenging and at least 50 minutes long.
BONUS: Do Your Workout
For bonus points, do your workout and blog about it. I will do this on Wednesday or Friday and blog about it.
KATHY'S BOOT CAMP PLAN:
(Feel free to steal this and use any part of it that would be helpful to you).
• Warm up with light cardio (Coach Nicole’s Walking workout, Leslie Sansone 1 mile, Walking, marching in place, etc.) (10 minutes)
• Cardio: Coach Nicole’s kickboxing workout (10 minutes)
• Boot camp: Complete all 20 exercises for a 20 minute workout, performing each exercise one after the other for 60 seconds each. (You can also repeat the series 2-3 more times for a longer workout.) Perform 10 reps of each, march in place for a few seconds and repeat 10 more reps until you've hit the 60 second mark.
o Jumping jacks
o Push ups
o Triceps dips
o Biceps curls (using 2-5 lb. weights)
o Side bends (using 2-5 lb. weights)
o Side planks
o Standing abduction
o Side twisting
o Walking lunges
o Jump rope
o Squat jumps
o Squat thrusts
o High jogs
o Stairs: Run up and down the stairs at my house
o High knee drill (running in place, elevating knees with each step)
o Ski jumps (lateral jumps keeping feet together)
o Reverse crunches
o Bicycle crunches
• Cool down with 10 minutes of light cardio and stretching
Total workout time: 50 minutes.
Images from South Florida Sports Leage and USMC fitness boot camp.