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Boot Camp May 17, 2013
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May 18, 2013, 9:56AM
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I did Boot Camp Yesterday 10AM followed by a 3 mile run. I never posted my workout though oops. Too Busy I guess. It was a good one, sweating buckets. Here is what we did hopefully I remember it all.
Wark up front kicks, back kicks, side to side kicks, butt kicks and front crossovers.
TABATA
20 seconds run
10 seconds jog
20seconds run
10 seconds jog
20 seconds run
10 seconds jog
20 seconds run
10seconds jog
20 seconds jump squats
10 seconds jog
20 seconds jump squats
10 seconds jog
20 seconds jump squats
10 seconds jog
20 seconds jump squats
10 seconds jog
*******2 minute rest*********
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
20 seconds treadmill push
20 seconds swings
**********2 minute rest************
10x side/center/side squats repeat 2x
10x cable hamstring curls repeat 2x
10x cable kicks backs repeat 2x
10x cable knee rasie repeat 2x
20x Pelvic Thrust on chair repeat 2x
ARMS
7x front to side shoulder raise
7x alternating front raise
REPEAT 3x in succession NO BREAKS
7x bent over front raise
7x bent over side raise
7x alternating rows
REPEAT 3x in succession NO BREAKS
7x bicep curl to shoulder press
7x alternating push punch press
REPEAT 3x in succession NO BREAKS
7x biceps half curls
7x biceps full curls
REPEAT 4x in succession no breaks
7x triceps kick backs
7x overhead triceps extensions
REPEAT 3x in succession NO BREAKS
ABS
20x band crunch repeat 3x
20x reverse negative band crunch repeat 3x
10x weighted decline sit repeat 3x
I think that's it.
Boot Camp May 9, 2013
Posted in Training
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May 9, 2013, 1:37PM
Boot Camp this am as follows. It was super nice for the wind to have died down a bit it was nice at 930am.
Warm up
Walking high knee's, walking front kicks, running butt kicks
FULL BODY
5x band squat to front raise
5x band squat to side raise
5x band squat to shoulder press
5x band squat to front raise
5x band squat to side raise
5x band squat to shoulder press
5x band squat to front raise
5x band squat to side raise
5x band squat to shoulder press
5x band squat to front raise
5x band squat to side raise
5x band squat to shoulder press
5x band squat to front raise
5x band squat to side raise
5x band squat to shoulder press
************2 minute rest**************
INTERVALS
2x across yard walking with 26 lbs kettles each hand
10x sand bag upright row
10x kettlebell clean and press
2x across yard walking with 26 lbs kettles each hand
10x sand bag upright row
10x kettlebell clean and press
2x across yard walking with 26 lbs kettles each hand
10x sand bag upright row
10x kettlebell clean and press
2x across yard walking with 26 lbs kettles each hand
10x sand bag upright row
10x kettlebell clean and press
2x across yard walking with 26 lbs kettles each hand
10x sand bag upright row
10x kettlebell clean and press
**************2 minute rest*************
20x band lunge with a forward reverse dip repeat 3x per leg
10x reverse leg raise repeat 3x
10x squat kick back repeat 2x per leg
10x squat side leg raise repeat 2x per leg
10x squat with a front kick repeat 2x per leg
ARMS
10x bent over BW shoulder press repeat 3x
8x superman push-ups repeat 3x
10x swimmers repeat 3x
10x bent over rows repeat 3x
10x trap shoulder rolls repeat 3x
5x walking side to side push ups repeat 3x each way
ABS
15x V arm leg raise repeat 3x
1 minute plank repeat 2x
Boot Camp May 8, 2013
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May 8, 2013, 11:29AM
Boot Camp this AM as follows
Warm up Jogging across the grounds 4x
Hill Sprint slow jog down
5x burpees
Hill Sprint slow jog down
5x push ups
Hill Sprint slow jog down
5x burpees
Hill Sprint slow jog down
5x push ups
Hill Sprint slow jog down
5x burpees
Hill Sprint slow jog down
5x push ups
Hill Sprint slow jog down
5x burpees
Hill Sprint slow jog down
5x push ups
Hill Sprint slow jog down
5x burpees
Hill Sprint slow jog down
5x push ups
Hill Sprint slow jog down
5x burpees
*********2 minute rest*************
soccer field frog jumps half way
soccer field backwards jumps half way
soccer field frog jumps half way
soccer field backwards jumps
********************************
Soccer field crossovers from one end to the other of the field
bounding side steps from one end of soccer field and back to start
*********************************
5x bear crawls up hill
5x down hill leg drags
10x Pole squats repeat 3x
10x to the ground band squat repeat 3x
ARMS
12x kneeling band lat pulls repeat 3x
10x straight arm to side band pulls repeat 2x
10x 1 arm straight arm press to side repeat 2x
10x 1 arm twisting side pull repeat 2x
10x 1 arm row repeat 2x
10x side to side trunk twist repeat 2x
10x high low pull repeat 2x
ABS
15x leg raise to pole touch repeat 3x
Boot Camp May 7, 2013
Posted in Training
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May 7, 2013, 10:51AM
Boot Camp this morning is as follows
Warm up jogging around the yard
10x ball throw sprint pick up
10x Kettlebell throw
10x ball throw sprint pick up
10x kettlebell throw
********************************
win sprints to 5x burpees repeat 5x
********************************
4x across yard lunges
3x accross yard hippity hops
3x backwards run repeat
2x accross yard side step side lunge
ARMS
2x across yard bear crawls
2x across yard leopard crawls
10x Trampoline pull ups repeat 3x
8x Trampoline easy pulls hold 3s repeat 3x
20x triceps kettlebell kickback repeat 3x
12x kettlebell curls repeat 3x
7x Superman push ups repeat 3x
ABS
But crawls across yard 2x
15x leg lifts repeat 3x
Boot Camp April 29, 2013
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Apr 29, 2013, 11:58AM
Boot Camp today was as follows. It was really hard for me but I did good I am proud I was able to get it done and still give Amber and Joanna Stoeckli a decent workout.
Warm up jogging, high knee, butt kicks, jumping jacks, scissor jumps, burpees.
10x Swings
7x burpees
10x Swings
7x burpees
10x Swings
7x burpees
10x Swings
7x burpees
10x Swings
7x burpees
*******1 minute rest*******
7x chair squats
7x chair pulse
7x chair squats
7x chair pulse
7x chair squats
7x chair pulse
7x chair squats
7x chair pulse
7x chair squats
7x chair pulse
********1 minute rest******
10x squat side/squat center/squat side alternating side to side repeat 2x
10x 1 legged romanian chair squats repeat 3x per leg
10x leg lift 1 leg to side to side sweep repeat 3x per leg
10x 2 legged touch raise repeat 2x
ARMS
10x 2 chair push ups repeat 2x
10x bent over seated rows repeat 3x
10x trap shoulder rolls repeat 3x
10x Triceps dips repeat 3x
10x concentration curls repeat 3x
ABS
12x side split to leg raise repeat 2x
10x V Up's repeat 3x
Boot Camp April 18, 2013
Posted in Training
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Apr 18, 2013, 11:03AM
Awesome Boot Camp today with Amber...she is gunna be ripped, so determined it's awesome.
Warm up today
Jogging, jogging high knee, jogging butt kicks, Front kick hold, back kick hold, side kick hold, side to side kick hold.
INTERVALS
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
45 seconds Treadmill push
Active recovery
******2 minute rest*********
DROPSETTING
Biceps Curls (SLOW)
10x 36lbs
12x 32lbs
10x 26lbs
13x 24lbs
Shoulder Press
6x 32lbs
5x 26lbs
6x 24lbs
8x 20lbs
Triceps Extensions
15x 32lbs
12x 26lbs
12x 24lbs
8x 20lbs
Back Flies
10x 24lbs
10x 20lbs
12x 16lbs
12x 12lbs
1 Kettlebell Push Ups
10x BW
6x BW
8x BW
7x BW
ABS
Couch sit ups x 20
Couch sit hold x 5
20x Chair sit to high 5
20x each side Chair sit crossover
12x up/down sit ups with a twist repeat 2x
Boot Camp April 16, 2013
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Apr 17, 2013, 11:51AM
Had an amazing Boot Camp last night HOLY I am sore in a few spots I didn't think I would be which is Awesome. Kids Birthday's are today 14 and 12 years WOW, who knew the time would fly by so fast and I would have been a MOM for 14 years now.
So here is the Boot Camp
Warm up walking high knees, front kicks, back kicks side to side kicks
Intervals
Jogging
15x Jumping Jacks
Jogging
12x Star Jumps
Jogging
12x jump Squats
Jogging
10x Burpees
Jogging
10x High Jumps
Repeat 1 more time
7x Squat to a front raise
7x Squat to side raise
7x Squat to shoulder press
REPEAT 5x NO BREAKS
Low to High weighted sets No RESTS
Goblet Squats
10x 22 lbs
10x 26 lbs
10x 32lbs
10x 44lbs
Suitcase Squats
10x 22lbs
10x 26lbs
10x 32lbs
10x 44lbs
Swings
10x 22lbs
10x 26lbs
10x 32lbs
10x 44lbs
10x 44lbs
10x 32lbs
10x 26lbs
10x 22lbs
ARMS
Pyramid Sets No rest Low to high to low
Bent over Row
10x 22lbs
10x 26lbs
10x 32lbs
20x 44lbs
10x 32lbs
10x 26lbs
10x 22lbs
Upright Row
10x 20lbs
10x 22lbs
10x 26lbs
20x 32lbs
10x 26lbs
10x 22lbs
10x 20lbs
Biceps Curls
10x 16lbs
10x 20lbs
10x 22lbs
20x 26lbs
10x 22lbs
10x 20lbs
10x 16lbs
Triceps Extensions
10x 20lbs
10x 22lbs
10x 26lbs
20x 32lbs
10x 26lbs
10x 22lbs
10x 22lbs
Push Ups
10x Superman Push Ups repeat x2
10x push ups repeat x3
Weighted Punch to the sky and punch
10x 8lbs sky then front repeat 2x
10x 5lbs sky then front repeat 3x
Alphabet Arms Forwards
Alphabet Arms Reverse letters
ABS
Alphabet ABS Small Letters
Boot Camp #2 April 11, 2013
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Apr 11, 2013, 4:37PM
Boot Camp #2 as follows
Warm up Jogging, high knees, butt kicks
4 minutes TABATA
20 seconds Hard run/ 10 second Jog
repeat till 4 minutes is done
INTERVALS
10x Kettlebell swings 4x
10x Kettlebell rows repeat 4x
10x Kettlebell switch swings repeat 4x
Alternate 10's in succession 4x NO BREAKS
10x Kettlebell toe lift repeat 2x
5x band front/side/back extension repeat 2x per side
10x band side walks repeat 6x each way
ARMS
10x alternating band front raises repeat 2x
7x band front lift to a side negative repeat 2x slow
7x band side raise to a front negative repeat 2x slow
10x band front full circle row repeat 2x slow
10x reverse circle row repeat 2x slow
12x band chest pull repeat 2x per arm
10x up/down straight arm band pull/press repeat 2x
10x band 1 arm twist to row repeat 2x per arm
10x band biceps curl repeat 2x
ABS
10x crunch repeat 4x
10x crunch to the knee repeat 4x
10x crunch straight leg repeat 4x
Do in Succession NO BREAKS
HOT 100's Boot Camp April 11, 2013
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Apr 11, 2013, 10:18AM
Boot Camp HOT 100's
Warm up jogging, high knee, butt kicks
QUADS
100 in/out squat jumps
HAMS
100 pelvic thrusts from chair rung
BACK
Bent over Rows
30x 26lbs
40x 22 lbs
30x 20 lbs
BICEPS
Kettlebell curls
50x 26lbs
30x 22 lbs
20x 20lbs
TRICEPS
Overhead Kettlebell triceps extension
50x 20lbs
50x 16lbs
SHOULDERS
Overhead Kettlebell shoulder press
30x 22 lbs
20x 20lbs
30x 16lbs
20x 12lbs
CHEST
Push ups
30x Ball push ups
70x girl push ups
ABS
Band Crunch
100x 15lbs band
All done Phew that was nasty!!
PT/ Boot Camp April 9, 2013
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Apr 9, 2013, 7:58PM
All done working out for today.
PT Session was as Followed
Push/Pull Exercises
10 minute walking warm up treadmill
Do as many as you can 4x 1 arm Biceps curls to a full press extended
10x 1 arm straight bar weighted 1 end pull up and push to sky repeat 3x
10x 2 arm straight bar squat lift press repeat 3x
10x Bench press repeat 3x
10x 1 arm straight bar press repeat 3x
10x Mechanical Squat repeat 3x
5x plate press to 5x overhead extension repeat 5x
ABS
10x Ball leg raise repeat 3x
Boot Camp as Follows
WARM UP
Walking, front kicks, back kicks, side to side kicks
INTERVALS
Jogging
10x Jumping Jacks
Jogging
10x Jumping Jacks
Jogging
10x Jumping Jacks
Jogging
10x Squat Jumps
Jogging
10x Squat Jumps
Jogging
10x Squat Jumps
***********************************
5x side to side High knee runs
10x frog jumps forwards repeat 5x
10x frog jumps backwards repeat 5x
10x front lunges
10x side to side lunges
10x back lunges
20x deadlifts repeat 2x
5x sumo squats to 5x rock each way repeat 2x
5x squat pulse to 5x Quad pulse repeat 2x
ARMS
7x front raise
7x side raise
7x alternating front raise
Repeat 3x in succession
7x back flies
7x bent over front raise
Repeat 3x in succession
7x half curl
7x top curl
7x full curl
Repeat 3x in succession
7x triceps kick back
7x overhead tricep extensions
Repeat 3x in succession
7x Trap shoulder row
7x upright row
Repeat 3x in succession
ABS
10x Band leg lifts repeat 3x
10x Band lift crunch repeat 3x
Boot Camp April 9, 2013
Posted in Training
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Apr 9, 2013, 10:54AM
Morning Boot Camp was as Follows
Warm up
Jogging, high knee, butt kicks
INTERVALS
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
10x Burpees
10x Kettlebell rows
**************2 minute rest***************
20x bent over rapid rows repeat 5x
15x Bent over rows with a squeeze repeat 4x
15x 1 arm cable pull downs repeat 3x
15x cable lat pulls repeat 3x
12x 1 arm cable pull to a twist repeat 3x
12x 1 arm side bent opposite side cable row repeat 3x
12x cable upright row with a squeeze repeat 3x
10x concentration cable curls repeat 3x
8x crazy girl push ups repeat 3x
ABS
10x 8lbs ball drop on tight abs repeat 3x
100x flutter kick
10x Straight legged V up with ball repeat 3x
10x ball between knees V-up repeat 3x
Fire Fit Training April 5, 2013
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Apr 5, 2013, 8:10PM
Fire Hall Tactical Training
Seated Rope pulls with 2 rolls of hose across hall repeat 3x
Foam Jug Carry repeat 4x across hall
Double hose drag repeat 2x
30x sledgehammer slams against wood
4x up with hose over shoulder stack back of truck
4x down with hose rolls back to rack
Lift and drag 160lbs dummy around truck.
This was nasty everything was on fire
Boot Camp April 4, 2013
Posted in Training
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Apr 5, 2013, 8:09PM
Boot Camp today was as Follows
WARM Up
Walking, front kicks, back kicks, side to side kicks, Jogging
Intervals
20x swings
20x squats
20x swings
20x squats
20x swings
20x squats
20x swings
20x squats
*************************
20x switch swing repeat 3x
20x swing row repeat 3x
15x clean/press repeat 3x
15x side arm swings repeat 3x
15x wood choppers repeat 3x
10x biceps curls repeat 3x
15x Dip Swings repeat 3x
20x Bent over rapid rows repeat 3x
10x Upright V lifts repeat 3x
ABS
20x Romanian twists repeat 3x
12x V up's with a Ball
Boot Camp April 2, 2013
Posted in Training
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Apr 2, 2013, 1:22PM
Boot Camp this AM
WARM UP
Jogging, Jogging butt kicks, Jogging high knee, shuffle jumps, criss cross jumps
INTERVALS
30x High Jumps
20x in/out Squat jumps
25x High Jumps
25x in/out Squat jumps
20x High Jumps
30x in/out squat jumps
15x High jumps
35x in/out squat jumps
10x High Jumps
40x in/out squat jumps
5x High Jumps
45x in/out squat jumps
**********2 minute rest***************
Do 1 after the other repeating
5x jump lunges Repeat 5 x
5x sideways running high knee repeat 5x
**********2 minute rest***************
5x Sumo Squat with 10 x side to side sway in low position
REPEAT 2x
ARMS
25x Band rows
25x Alternating Band Rows
20x High band rows
20x Alternating high band rows
25x Band triceps press down
25x Alternating band triceps press down
25x Band front biceps curls
25x Alternating band front biceps curls
25x Band Chest flies
25x Alternating Band Punches
ABS
20x Kneeling band curls repeat 2x
15x seated band behind back curls repeat 3x
Boot Camp Easter March 31, 2013
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Mar 31, 2013, 3:10PM
Easter Boot Camp was as follows
WARM-UP
Front Kicks, back sicks, side to side kicks, jogging, hip stretches
INTERVALS
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
20 seconds treadmill push
20 seconds active rest
LEGS
15x Russian Hockey Deadlifts repeat 2x
20x Hack Squat repeat 3x
20x Between Leg Deadlift repeat 3x
10x 1/2 wide leg squat butt to kettlebell handle repeat 5x
10x 1/2 narrow leg squat butt to kettlebell handle repeat 5x
1 minute wall sit
10x kettlebell toe lift repeat 2x
ARMS
10x Palm down 1 arm front raise repeat 2x
10x 2 hand palm down front raise repeat 2x
10x palm down side raise repeat 2x
12x kettlebell swing curl repeat 2x
5x each way Arms extended weighted trunk rotations repeat 2x
10x Pitcher throws repeat 2x
ABS
10 seconds plank on Kettlebell
15 seconds plank on Kettlebell
20 seconds plank on Kettlebell
25 seconds plank on kettlebell
30 seconds plank on kettlebell
35 seconds plank on kettlebell
