Thursday, October 27, 2011

Bootcamp: Sample Workout

As I've mentioned, Jennie and I do two-man bootcamp three days a week. We get pretty loco some days (running a lot and doing crazy exercises...yes, that is my definition of loco) but, more recently, we've been just walking and talking. And when you wake up at 5:45 a.m. to begin a workout at 6:15 a.m. - you want it to be good. 
 This is totally what we look like. Fatigues and all.

So, I did some research (on other blogs, of course...what other resources are there?) and developed the following for our Wednesday workout:

(1 lap=.29 miles)
Walk 1 lap
Run 2 laps

Hop and Pops — Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK.

Run 4 laps

Ski Jumps – Stand with your feet together and keep your knees slightly bent. Jump to the right several feet and then jump a few feet to the left. Make sure to keep the knees and legs together and knees slightly bent. Perform 20 total reps

Run 1 lap

Double Crunch — Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders and feet touching the floor. Perform as many reps as possible until you can’t perform another.
Double Time — Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds.

Run 1 lap


Pretty good work out! Your arms will definitely be sore!

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