Last Day of Bootcamp for July

Last bootcamp day in July.  Burpees, Jump Squats, Jumping Lunges, Wheelbarrow walk and several other exercises.  After each exercise everyone held their straight arm plank in high, medium and low position.  Whitney did plenty of burpees, and I think it was Jen who did alot of Jumping Lunges.  Thanks to everyone who participated.  Most of you are coming back for more in August so that will be great but for those who I won't see thankyou for being there and I hope you had fun and were able to get a good start on your reaching your goals.

Hill Running

You knew the running day was going to come sometime : )  Yeah it was Friday.  I didn't count how many times they went up the hill and I'm pretty sure everyone will have a different number but lets just say it was alot.  Reverse Lunges up the hill, lunges up the hill, backwards, sprints, jogging, bear crawl backwards up the hill and at the bottom of the hill it was static squats, vibration squats, straight arm plank, and speed runners.  But even with all of this I still didn't have anyone puke so it was a good morning.

Pictures from our Wednesday workout.

Team workout

Here is what we did on Wednesday.  We had 7 different stations with exercises assigned to each station.  No one knew which station was which exercise until they got to the station and looked at the paper under the cone.  The 7 exercises we had were squats with knee drive, reverse lunges, squat with kettlebell press, front raise with resistance band, hands up push ups, mountain climbers (feet go outside the hands while keeping your hips square), and step ups with one leg hop.  On each paper under the cone was the exercise they had to do at that station and the number of reps.  In order of the exercises I just gave you, here is the reps assigned to each exercise 50,50,50,30,30,40,40.  After you finished your station you had to run and grab a 12 lb medicine ball and hold a v-sit until the rest of your team came and sat down with you.  Once your whole team was there you had to pass the medicine ball between your whole team 5 times before you could get up and go to the next station.  The team that got through all the stations first won.  Sounds pretty simple right! : )  Have fun!!!

So here is the link that you need to go to so you can see our Deck of Cards workout.  Hope you love it just as much as everyone else : )

http://youtu.be/08LYuy2pGng

100%

Killer workout today.  Lots of Burpees for some (Ty and Whitney) and for others it was Kettlebell swings (Logan, Greg).  It was the deck of cards workout again today and it was a good one.  We had a 3 way tie for first between Logan, Greg ,  Jen, Ty,  and Lynsey, Catelyn.  Great job everyone.  I have a video that I will post asap of the workout so you all can see it : )

5 am was early this morning but it turned out to be a good bootcamp.  I had 11 people there so we ended up going through 15 different stations.  On average we were at each station for a minute and a half.  Station 1 was a tire pull with 30lbs of weight in the tire, station 2 - 35 lb plate was in a backpack and you had to climb stairs, station 3 - weighted rope slaps, station 4 - running ladders, station 5 - db punches, station 6 - db bicep curl, station 7 - tricep plate extension, station 8 - jumprope, station 9 - pushups w/opposite and extend, station 10 - yogaball exchange, station 11 - squat to knee drive, station 12 - hold medicine ball above head, station 13 - static crunch w/side rotation, station 14 - jumping lunges, station 15 - one leg hip raises.  THE END!!  The key is to keep everyone moving, no breaks.  This is a great ab and upperbody workout.  I'm looking forward to Monday's workout.  Keep up the good work everyone.

We did a group workout on Wednesday which consisted of a couple parts.  The first part was that I had about 9 cones about 10 ft apart going up the hill numbered 1 through 10.  Everyone was in a line down at the bottom of the hill and the first person would have to run and touch cone 1 and then go to the end of the line.  The next person would go to cone 2 and return.  While each person was running to their cone the rest of the group at the bottom of the hill would be doing the second part which was doing several exercises that I just pulled from a bunch of things that we had done in the past.  So for example they did lunges, jumping squats, jumping jacks, burpees, mountain climbers, static squat hold, vibration squats, hip raises, squats, and one leg hops.  After the first round we started over again but you want to make sure that each person goes to a different cone the second time around.  We did 2 rounds and then went and did decline situps.  After that we went and did 2 more rounds of the cone ladders and then finished off the morning with more decline situps.  As you can tell from all the exercises it was definitely a leg day and I think everyone was feeling it.  So have fun with that one!

Running the stairs while holding a medicine ball above your head sounds like a great way to start off Monday.  Everyone got to choose their partners today so while one partner ran the stairs the other partner was doing a circuit that included sprints, side shuffles, lunges, lateral squats, and lateral plank walks.  It wasn't as hard as some of our other workouts but I stopped it 10 minutes early and did a 10 minute ab workout and I think that is what got everyone.  Looking forward to Wednesday.

Small bootcamp numbers today but we still got a good workout in.  Today's workout consisted of Wall sits, DB punches, wheelbarrow walks, bear crawls and the icing on the cake was running up the hill with your partner pulling you back with a resistance band.  We went forward and backward up the hill.  It was brought to my attention that Stephanie is the only one of my bootcampers that has been to all of the bootcamps so far WAY TO GO STEPH!!!!!

So I figured that since it has been so hot recently why not talk a little about the benefits of water.  We have all been told to always drink lots of water but why?  Water has several benefits to them so let me explain a few to you.  First off our body is made up of mostly water so we need it to survive.  Some other benefits would be that it

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organs
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Those are just a few benefits but as you can see water is very important so if you're ever feeling fatigued or getting headaches that could be a sign of dehydration so drink up.  1 Gallon of water a day : )

Deck of Cards Workout this morning went Great!!

Teams were Jen and Katelynn, Dale and Greg, Stephanie, Kylie and Logan.  4 people picked out the exercises from a hat so we ended up with Superstars, Ballslams, Out and Ups, and Static squat with rotation with a Medicine ball.  Ace was wild which made things a little more interesting : )  In the end Jen and Katelynn won with 27 points, Dale and Greg had 25, and Stephanie, Kylie and Logan had 20 points.  We will definately have to do that one again before the end of the month.  I forgot once again to take some pictures but that won't happen again.  Sorry!!

To start out I think everyone in my bootcamp this morning would agree that today was probably the most difficult so far.  So what made it so difficult?  We had 2 teams of 5, you can do this with as many people as you want.  Each team got to decide the order they would be going in.  After they got that decided we started the circuit.  We had 9 stations but you can choose to have more or less.  Station 1 was 50 squats, #2 was 25 superstarts, #3 - 15 Burpees, #4 - 30 hands up pushups, #5 - 30 plank jacks, #6 - 30 figure 8's w/kettlebell, #7 - 30 alternating planks, #8 - 30 situps w/medicine ball, and #9 was 30 mountain climbers.  After you finished the mountain climbers you had to jog about a quarter of a mile up hill then run down a few flights of stairs where the start was waiting for you again.  The only rule there was essentially was that you had to stay in the order you started so you could not pass anyone on your team.  Which meant that if you finished the superstars at #2 before your teammate finished burpees at #3 you had to continue doing the superstars until your teammate finished.  The only time you could lap any of your teammates was on the running part but once you got back to the start you had to start in order again so you had to wait for the person in front of you to get there.  We ended up being able to go through the whole thing twice in about 45 minutes.  It was great and thankyou everyone for pushing yourselfs.  If I would have told you that you would be doing this workout a couple of months ago you would have told me there is no way you can do that but don't under estimate yourself.  You're stronger than what you think you are so keep up the good work and lets kick it into HIGH GEAR!!!

It was a little wet Friday but that made things a little more interesting right?  Another circuit workout today but between each circuit they all had to do a little cardio exercise.  They ran up Old Main Hill 2 times forward and backward, they also did bear crawls, crab walks, and army crawls which was I think the most fun because that's where everyone got to get a little wet.  Some of the circuit stations consisted of jump squats, reverse plank, squats, step up with knee drive, straight arm plank, and medicine ball slams.  Everyone is pretty worn out by the time we're done so I must be doing something right : )

This was a partner workout and it consisted of running up and down the hill in the picture.  The first partner went up and started with 10 burpees while their partner waited at the bottom of the hill doing bicycle crunches.  Once the partner got down the other started up.  They did 10 burpees then 8,6,4,2,0.  At the 8,4,0 set they had to go up the hill backwards.  That took about 45 minutes and at the end we all finished with planks.  Going backwards up the hill really makes those quads burn!!  Everyone was sleep deprived with this workout because it was the 4th of July and Logan City had fireworks the night before so everyone was really awake for this one.

What a beautiful morning it was today.  A perfect morning for Burpees, Kettlebell swings, V-sits, Stairs, weighted rope swings and much more.  Today we did a circuit to kick off our boot camp.  Hope everyone liked it : )  Everyone ROCKED IT!!!!