Ok so here goes the Boot Camp started last Monday. Each Boot camp class is 1 hour and then the team sessions are each an hour.
This is this weeks session
Team Sessions- 3 sets of 15 shoulder press, shoulder shrugs, front raises, then tricep extensions. We carried 25 pounds in each hand and walked around the building which equals .1 miles for each lap. We did that 2 times. We had to hold the plank position on a medicine ball for 1 minute at a time for a total of 4 minutes, lunge the length of the building on right leg and then return lunging on the left leg. We had to run around the building a total of 7 times and each time around we had to stop and do 15 real pushups on an incline. We then had to push our trainer in a golf cart the length of the building and back. (only 2 people at a time pushed the cart)
When you weren't pushing the cart you were doing lunges on each leg held for a 3 count, puchup position, squats with 3 pulses and then a hop.
Boot camp class: Holding 3 pound or 2 pound dumbells in each hand- jumping jacks 25, speed bag 25 times while moving from side to side. (you speed bag 3 times then throw a punch across your body to the side you were moving. The direction changes after each punch) Run the length of the parking lot and back, mountain climbers 25, gilberts (run in place while doing shoulder press) 25, football stomp (squat position while running on toes this is done in place, run length of the parking lot and back, push up position 30 seconds, elbow stand 30 second, side planks on forearm each side 30 seconds, high knee march 25, standing kicks 25, burpies (squat thrusts) 25, lunge kicks also done on a three count 25 all done on 1 leg, run length of parking lot again, push up postion 30 seconds, push up position one leg up at a time 30 seconds each leg, push up position with on arm up at a time 30 seconds, squat lunge squat lunge 25, run the length again, crunches with legs up in the air, side crunches legs up in the air, bicycle crunches 25, run around the building, all of this was done holding the weights.
The link to look at the video and pictures is www.longevityclub.com then click on boot camp and it will show the pcis.
Edited by: CTUCKER225 at: 3/5/2008 (06:54)
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