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I think about doing this every time my stupid computer won't load the videos! Some of them don't have print versions so this was SUCH a help. Thank u for all your hard work.
turning 50 in March 2014
Starting weight: 165 lbs as of 03/01/2014....goal weight 130but no date set
Want to be in good cardio fitness shape for Hiking and
WOW, I agree with all the others you are amazing to do all this work to help others, you rock, YEAH!!!!!!!!!!!!
Just because it's there doesn't mean you have to eat it.
Minimal effort = minimal results.
Failure gives you another opportunity to improve yourself.
140: New tat - arm(any ideas?)
135: Navel ring?
120: New Wardrobe/back tat
Great info - thanks!
thank you so much!!!!!!
You are the answer to a prayer!
Thank you SO much! Please know that you have helped someone get on her way!
Thanks this is very helpfull
Living the Dream!
Thank you- .
You're aMAZing, IMREITE...many thanks!
This will really be helpful to those who can't exercise by their computer! Thanks for posting!
River Falls, WI
In the midst of winter, I finally learned that there was in me an invincible summer.
Violet Venus Goddess Venus
Thank you for the written instructions for all three bootcamps!
"Good things come to those who believe. Better things come to those who wait. And the BEST things come to those who don't give up." - anonymous
I've been smoke-free since 5/7/2009
Current Bootcamp - most days use a band
DAY 1 CARDIO KICKBOX
Warm up- march with , arm circles swing arms 1 min
Grapevine , add a kne 30 sec add front punch 30 sec
Knee repeater (3) step back 30 sec
High knee march w arms 30 sec Front kick 30 sec
Step tap with arm reach up 30 sec
Tap becomes min squat with punch to side 30
Jacks 30 sec
Jab cross hook knee 30 sec per side
3 kick forward, low, middle, high, jack, jump to switch sides 45
Scissor kick with punch 30 sec
-7:15 cool down 60sec
Stretch 2 min
DAY 2 Balancing Lower body band
Start with Band on foot, step on band with other foot (close to increase resistance )
Lift knee parallel to floor (or high with control) 8r
Lift with bent knee and extend 8r
Leg straight and lift 8r
Hamstring curl (glue thighs together) 8r
Pull leg out to side (abduction) 8r
Pull leg to the front (tiny movement, adduction) 8r focus on inner thigh
DAY 3 Seated band workout for Upper body use a mat for padding
Sitting on floor legs straight out (widen feet for more intensity)
Wrap band over balls of feet. Cross bands X
Hold bands with palms facing down row back squeezing shoulder blades together 10r
Turn wrists palms fading towards each other pull out to the sides 10r
Bicep curls, uncross band, hold arms straight in front of you , curl towards the body10r
Kneel on band , hold arms in front at an angle move arms in a small, med and a large circle, reverse directions starting with large, med, small 4r
Tricep ext , hold band behinf you. Both arms at 90 degrees, bottom arm hold and does not move top arm goes up 10r
Pushups – use band around back, holding ends in hands
DAY 4 Crunchless core (pilates inspired)
Sit tall knees bent in front of you feet on floor
Lean back arms can be holding on to thigh, straight in front or up in in the air 8r
Scoop Back and roll down until 8r
Roll half way down turn to the side and sweep arm 4r
Lean back with arms in front and twist the right then left lift 1 or both feet for intensity 8r (like the yoga boat pose)
Lean back with elbows and lower arms behind you, lifting chest. Lift legs, knees bent at 90 degrees tap toe to the ground 8r
Lower both feet and tap 8r
Lift legs straight up lower legs with control (not allthe way to floor) 8r
Kneeling straight up with arms crossed in front lean back slowly 8r
On all 4’s rash r leg forward and then left leg, switch sides 5r
Lift again hold, pulse 8r Swing limbs out to sides 8 r
DAY 5 Lower body
Step on center of band holdng bands. Hold arms higher to raise intensity
Squat 15 r
Squat lift 1 leg to side 10 r
Lunge 15 stand 1 foot on band 10 r switch sides
DAY 6 7-minute Upper body resistance band
Step 1 foot in the middle of the band with palms forward holding bands at chest height
Press up (Shoulder press) 10r
Tuck elbows at sides Bicep curl 10r
Stand with both feet on band stand tall, bend knees, hinge hips forward slightly
Lift band and extend triceps back 10r
Similar position a a little more forward, row with palms facing body 10r
Let go 1 end of band, stand in the middle
Hold on to band with 1 hand Raise to the side, at 45 degrees and foreward 4r switch
Fold band in half hold each end and hold in front of you pull to the sides. 10r
DAY 7 12 min pilates abs workout
Warm up (rib slide)
Single leg stretch 8 r
Single Straight Leg stretch 8r
Double Leg stretch
Side plank w twist 4r
Modified Plank, Plank
Swan, upward dog, Cat, child’c pose
New You bootcamp from January 09 -Uses a balance ball
DAY 1 CARDIO KICKBOX
Wk1 log starting point
March 45 s (1 min ) *
Boxer Shuffle 15s (30) *
Jacks w punch 30s (45)*
bob and weave 15s w uppercut 15 (30)*
Front punch 30s speed bag 15s each side both arms moving (30)*
Stepback leg then kick forward leg 15 s (30) * each leg
2 knee raise ,2 front kick (7) 30 sec (60) +
Sidekick w squat 30s (45) + sec per side 15
Roundhouse low ,middle, high and cross (punch) 30 sec each side (45) +
Jumprope 30 sec (45) + Boxer shuffle march -15s (30) +
(add 1 min of your favorite kickbox move) +
Walk 1 min 15 sec (1 30) +
Stretch 2 min
* adds 2 min
+ adds 3 min
DAY 2 Lower body 5 min w stretch
Lean lower back into ball squats -15
ball - Single leg squat 10 with hold and 6 pulse raised leg up and down
ball Lunge 10 per leg
Put down weights hold ball in front, stand with legs wide side lunge reach ball toward floor, stop in the center after each one -10
DAY 3 Upper body
Sitting on ball alternating overhead press p alms forward 10 both arms 10
Sitting on ball , Lean over row palms facing body 15 hold on last pulse12
Lay on ball bridge hips single arm Stay in this position for remaining ex
Chest press palms forward 8 both 8 hold
Turn hands – Flys 12
Lower arms, balance shoulders/elbow on ball Bicep curls 12
Tricep curls – 12 hold arms straight up bend elbows toward head bend last and hold for
DAY 4 Crunchless core
Sit tall on matt with knees bend
Lean back halfway
DAY 5 Lower body
Lay on floor with knees bent and feet on ball
Stretch legs out and bend knees in – 15
Place soles of feet together on ball (betterfly legs)Bridge – 12
Kneeling straight up place ball on side, straighten outside leg lift -12 hold
Circles -8 both directions
Lay on ball (under hips/gut) hands on ground, bend knee flex foot and lift -8
Lay on back legs straight up in line w hips hold ball between legs and squeeze
“Toss” to arms return to feet, hold, 16 pulse -8
DAY 6 Upper
Feet against wall lay on bal hips/gut reverse flys – 15
Bend arms in front and move to side (keep elbows bent) – 10
Tricep kickback (not ext)– on ball - 12
Knees on floor support upper arms on ball straight in front of you, curls - 15
Push ball against wall push ups – 12
Sit on ball 1 weight bend waste and reach to opp foot, row up, then press up 8
DAY 7 Abs/core
Lay on floor feet on ball Crunches -12
Cross 1 leg on other leg op elbow toward knee -10
Hold ball between legs w bent knees -12 reverse crunch
W kness bend feet mat dist apart, ball in hands roll up touch ball on floor in front when sitting -10
Ball between legs/feet lay on 1 side w arm bent in front op arm up in air lift bent arm and reach other arm toward feed don’t rotate the waste- 8
Lay on stomach reach arms in front to hold ball push on ball to do extensions -12
Here is the bootcamp that started in May 08
DAY 1 March in Place (warm-up) 90 sec
March with Single Knee Lifts 30 sec
Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up towards your chest as your pull your arms down. Lower that foot back to the floor and return your arms overhead. Switch sides to repeat continuously without stopping.
March with Single Knee Lifts to the Side 30 sec
Keep your abs in, standing tall, while reaching your arms overhead. Lift one knee up at the side of your body as your pull your arms down. Lower that foot back to the floor and return your arms overhead. Switch sides to repeat continuously without stopping.
Jumping Jacks 60 sec Jumping Jacks with Front Jab 45 sec
Squat Hold and Pulse 30 sec Squat with Front Kick 30 sec
Scissor Jumps with Mini Lunge 30 sec
Standing tall with abs engaged and knees soft, step forward with your right foot and lower down into a "mini" lunge. As you straighten you legs to stand back up, "jump" to switch sides, bringing the left foot forward and your right foot back. Switch sides and repeat continuously without stopping.
March in place for 45 seconds
Squat Thrusts 30 sec
With feet hip-width apart, squat all the way down until your hands touch the floor in front of you. Jump your legs back behind you into a plank position (body in a straight line, abs engaged, hands under the shoulders). Jump your legs forward to your deep squat position. Stand back up. Repeat continuously.
March in place for 30 seconds.
Mountain Climbers 30 sec
Start in a plank position with abs engaged, hands under the shoulders, and body in a straight line. Keeping upper body and torso stationary, "run" in place, brining one leg forward (knee bent) and then switching sides. Repeat continuously.
March in place 1-2 min
DAY 2 Wide-Leg Squats 10 R
*Stand tall with feet wider than the hips, toes turned out, abs in, and dumbbells (optional) at your hips, sides or shoulders. * Inhale and bend your knees to lower straight down. Exhale to push back up to the start position to complete one rep.
Wide-Leg Squat with Heel Pop & Drop
* From there, balance and pop your heels up off the ground. Exhale, keeping heels lifted, and straighten your legs to stand tall. Then drop your heels back down to the floor to complete one rep.
3-Way Lunges 4 PER LEG
Stand tall with feet hip-width apart, abs in, and dumbbells (optional) at your hips, sides or shoulders. Inhale to step forward with your right foot and lunge straight down. Exhale to push back up, bringing your legs together.
Inhale to step backward with your right foot and lunge straight down. Exhale to push back up, bringing your legs together.
Inhale to step your right foot across the midline of your body (behind your left leg) and squat down. Exhale to push back up, bringing your legs together to complete one rep.
Hip Extension with Chair 10 per leg
Place your hands on a chair seat (or its arms), with palms underneath the shoulders, back straight, abs in and feet underneath the hips. Put your weight on your right leg with your knees soft.
Exhale and lift your left leg straight back, reaching your heel up towards the ceiling. Inhale and return to the starting position,
Knee Extension with Abduction 8 per leg
Sit at the edge of a chair with back straight, abs engaged, hands gripping seat, feet flat on the floor and knees in line with the ankles. Exhale and hinge from the left knee to extend leg, as if kicking the ceiling with your toes. Keeping leg extended, use outer thigh to push leg out towards the left side.
Inhale and use the inner thigh to bring the leg back in line with the hip. Bend knee to return to the start position (with foot on floor) to complete one rep.
DAY 3 Bent Over Rows 10 r
Sit at the edge of a chair with your feet flat, knees above the ankles, abs engaged and dumbbells in each hand. With abs engaged, bend over to rest your torso on your thighs, releasing weights down towards your feet (palms facing inward), head and neck in line with the spine.
Exhale and row the weights up towards your shoulders, squeezing your shoulder blades together and reaching your elbows toward the ceiling. Inhale and slowly return to the start position to complete one rep.
Single Arm Biceps Curls 8 per side
Sit at the edge of a chair with your feet flat on the floor and wider than the hips. Hold one dumbbell in your left hand as you place your left elbow on the inside of your left thigh.
Inhale and lower the weight down until your arm is mostly straight. Exhale and curl the weight back up towards your shoulder to complete one rep. Finish all reps on left side and then switch sides.
"Pec Deck" Squeeze with Overhead Press 8 reps
Sit at the edge of a chair with your feet flat, knees above the ankles, abs engaged and dumbbells in each hand. Lift weights up, palms facing outward, so that your upper arms are parallel to the floor.
Exhale and bring your elbows together in front of your body, as if squeezing your chest muscles together, keeping arms high.
Inhale and bring elbows back out to the starting position. Exhale and push the weights straight overhead, keeping elbows just slightly bent. Inhale and lower weights back down to the starting position to complete one rep.
Triceps Dips with Chair
Place your hands at the edge of the chair in an overhand grip and walk your feet forward so that your weight is balanced between your hands on the chair and your feet on the floor. Keep arms close to the sides of your body and elbows pointing back.
Inhale and bend your elbows (to the back, not to the sides) so that you body lowers towards the floor. Exhale to straighten your arms and push back up to the starting position to complete one rep.
DAY 4 Knee to Chest Standing "Crunch" 8 reps
Stand tall with abs engaged and hand behind the ears. Exhale and lift the left knee towards your chest, concentrating on the abdominals as being central to your movement. Inhale and lower foot back down to the floor. Switch sides to repeat on the right side to complete one rep
Twisting Knee to Chest "Crunch" 8 reps
Stand tall with abs engaged and hand behind the ears. Exhale and lift the left knee towards your chest, concentrating on the abdominals as being central to your movement, as you twist your torso to bring your right elbow towards your knee.
Inhale and lower foot back down to the floor. Switch sides to repeat on the right side to complete one rep.
Standing Torso Twist
Stand tall with abs engaged, feet wider than the hips and hand behind the ears. Exhale and twist from the waist to your right side. Inhale and return to the center (facing front). Switch sides to repeat on the left side to complete one rep.
Knee to Elbow Oblique "Crunch" 8 per side (PILATES)
Stand tall, balancing on your left knee, keeping your abs engaged, left knee soft, and right leg extended to the side. Reach your right arm overhead, lengthening through the right side of your body from your fingertips to your toes.
Exhale and bend the right knee and elbow, pulling them towards each other at the side of your waist. Inhale and slowly return to the start position to complete one rep. Repeat all reps on this side before switching.
Dumbbell Side Bends 8 reps
Plank hold 15-30
Plank with Tilt 8 reps
Start in your plank position. As you inhale, rock forward on the balls of the feet towards the toes. Exhale and return in the start (plank) position to complete one rep.
Back Extensions 10 reps
Lie on your stomach with your legs extended, arms at your sides, head and neck in line with the spine. Exhale and lift your chest away from the floor, reaching your fingertips towards your toes. Inhale and lower back down to complete one rep.
DAY 5 Bridges 12 reps
Lie on your back with abs engaged, feet flat, knees bent and arms at your sides.Exhale and bridge your hips up towards the ceiling. Inhale and lower back down to complete one rep.
Single Leg Bridges 8 reps
Lie on your back with abs engaged, feet flat, knees bent and arms at your sides. Extend your right leg up in line with the hip. Exhale and bridge your hips up towards the ceiling.
Inhale and lower back down to complete one rep. Move on to the next exercise (below) before switching sides.
Bridging Leg Lifts 8 reps
Begin in the single-leg bridged position where you ended the previous exercise, keeping abs in and hips level. Inhale and lower your extended leg down as far as you can without hurting your back (or changing the position of your back).
Exhale and raise your extended leg back up to the hip to complete one rep. Finish all reps on this side, then move switch sides to complete Bridging and Bridging Leg Lifts before moving to the next exercise.
Hip Abduction (Outer Thigh Lifts) 8 reps, 8 circles in each direction
Lie on your left side with elbow under the shoulder, abs engaged, legs stacked and in line with your body, and toes pointing forward. Use your top hand for support on the floor in front of you.
Exhale and lift your top leg up as high as you can with control. Inhale to lower back down to complete one rep. Repeat 8 times.
Next, move the leg in a big circle (not pictured) by kicking forward, up, backward and down 8 times. Then go in the opposite direction (backward, up, forward and down) to complete 8 circles. Switch to opposite side.
Hip Adduction (Inner Thigh lifts) 8 reps, 8 circles in each direction
Lie on your left side with elbow under the shoulder, abs engaged, legs in line with your body, and toes pointing forward. Bring your top leg behind (pictured) or in front, foot on the floor. Use your top hand for support on the floor in front of you.
Exhale and lift your bottom leg up as high as you can with control. Inhale and lower back down to complete one rep. Repeat 8 times.
Next, move the bottom leg in a big circle (not pictured) by kicking forward, up, backward and down 8 times. Then go in the opposite direction (backward, up, forward and down) to complete 8 circles. Switch to opposite side.
DAY 6 Chair Pushups 8 reps
Single Arm Rows 8 reps
Hold one weight in your left hand, palm facing your body, arm in line with the shoulder and your left leg extended behind you, right knee bent, right hand on your right thigh for support, abs engaged and back straight.
Exhale and row the weight up in line with the shoulder, bending your elbow behind you and squeezing your shoulder blade towards your spine. Inhale and slowly lower back down to complete one rep. Finish all reps on this side and switch.
Hammer Curls to Overhead Press 8 reps
Stand tall with feet wider than the hips, abs engaged, one weight in each hand, palms facing inward. Exhale and curl the weights to your shoulders (keep palms facing each other) and then push the weights straight up over the shoulders.
Inhale and lower the weights back down to the shoulders, and then release your arms back down to the start position to complete one rep.
3-Way Shoulder Raises 4 sets
Stand tall with feet wider than the hips, abs engaged, one weight in each hand, palms facing outward. Exhale and lift your arms out to the sides like a "T" while palms are in a "thumbs up" position.Inhale to lower back down.
Exhale and lift your arms up to the shoulders, at a 45 degree angle from the body while palms are in a "thumbs up" position. Inhale to lower back down.
Exhale to lift your arms up to the shoulders, straight in front of the body while palms are in a "thumbs up" position. Inhale to lower back down to complete one set.
Mini Rows 8 reps
Stand with knees slightly bent, back straight (but slightly pitched forward), one weight in each hand, and arms down to your side, palms facing in. Exhale and pull the weights straight up as your elbows bend, pointing back behind you. Inhale and slowly lower to back down to complete one rep.
]Triceps Extensions 8 reps bent then 8 more straight arms
Boxing 8 rows
Stand with knees slightly bent, back straight, abs engaged, one weight in each hand. With abs pulled in tight, slowly bend forward from the waist until your back is straight and parallel to the floor (or as far as you can go with a straight back). Pull your weights up as high as you can away from the floor and towards your chest, palms facing back and elbows up.
Exhale and punch your right arm forward (palm up) and left arm back (palm down). Inhale and return to the starting position. Exhale and punch your left arm forward (palm up) and right arm back (palm down). Inhale and return to the starting position to complete one rep
DAY 7 Climbing a Rope Crunches 12 reps
Lie on your back with your lower back flat to the floor, legs extended in line with the hips, ankles crossed, and arms reaching up in line with the shoulders. Exhale and engage the abs to lift your shoulder blades off the mat as you reach your right hand up and to the left as if climbing a rope up. Inhale and lower back down to the starting position.
Exhale and engage the abs to lift your shoulder blades off the mat as you reach your left hand up and to the right as if grabbing a rope and climbing higher. Inhale and lower back down to complete one rep.
Bicycle Crunches 10 slow reps, 8 fast reps
Toe Touch Crunches 8 reps
Lie on your back with abs engaged, left foot flat on the floor (and left knee bent), right leg extended up in line with the hip, right hand behind the head and neck, and left arm extended up in line with the shoulder.Exhale and engage the abs to lift the shoulder blades from the mat as you reach your left hand towards your right toes.
Inhale and lower your shoulder blades back down as your lower your right leg towards the floor (as far as you can without arching your back), and your right arm overhead to complete one rep.Finish all reps on this side before switching.
Double Leg Lowers 10 reps
Lie on your back with abs engaged, hands behind the head and neck, back flat to the mat, and legs extended up in line with the hips.Inhale and lower your legs towards the floor, as far as you can without allowing your back to arch. Exhale and slowly pull your legs back up to hip level to complete one rep.
Side Plank with Crunches, Plank with Pike 8 reps
Start in a plank position, with hands clasped together, elbows under your shoulders, forearms flat, toes curled under, and body "hovering" above your mat in a nice straight line with the abs pulled in tight.
Exhale, keeping the abs pulled in, and "pike" your hips up towards the ceiling, shifting your weight back and brining your head to a natural position between the arms. Inhale and slowly lower back down to the plank position to complete one rep.
Lower Back Extensions 8 reps, 1 hold, 8 pulses
Lie flat on your stomach, legs extended, elbows bent, hands behind the ears, and neck in a neutral position in line with the spine.
Exhale and lift your chest away from the floor (keeping neck in line with the spine) to engage your lower back. Inhale and slowly lower back down to complete one rep.
Edited by: IMREITE at: 5/24/2009 (01:21)