Friday, November 30, 2007

End of a Good First Week

Today, was the end of the first week of the Holiday Boot Camp. Everyone is getting past their initial soreness, and they're getting ready for the higher intensity work. Today we employed the "field circuit", an eight station workout consisting of 1)Mountain Climbers
2)Push Ups
3)Jumping Jacks
4)Kettlebell Swings
5)Burpees
6)Jumping Jacks
7)Planks
8)Medicine Ball Squat and Press

Each movement was performed for thirty seconds, with a fifteen second break to move to the next exercise. The circuit was completed three times. Finished with cool down period and stretching.

Wednesday, November 28, 2007

A Little Sore But....

Everyone was a little sore from day one, but they soldiered on. Took a little more time on the warm up, and then got down to business. Started with some core strengthening with planks and russian twists, then moved on to weights, focusing on the large muscle groups with squats, press, deadlifts, rows and squat presses using dumbbells. Finished off the workout with rope jumping, which most hadn't done in years! Intervals of 30 seconds jumping 15 seconds rest got the heart rates sky high!

Monday, November 26, 2007

The Holiday Boot Camp Kicks Off!

This morning at 5:45 am, the Holiday Boot Camp kicked off with participants ranging in age from early thirties to mid fifties. We got right to it, hitting three rounds of interval style calisthenics consisting of push ups, squats, squat thrusts, planks and mountain climbers, with jumping jacks as active rest. After a short rest, there were some plyometrics hops, lunges and sprints to finish off the first day. Despite a little first day rustiness, everyone got through todays workout with good effort. We finished up with some cool down stretching and called it a day.