Archive for the ‘Class Plans’ Category

This Weeks Workout!

Posted: November 2, 2012 in Bootcamp, Class Plans

Due to our “hurricane” cancellation on Tuesday I thought it would be a good idea to post this weeks workout. Those of you who are itching for an extra days workout can just repeat at home what we did in class on Thursday.

HERE is an online Tabata timer.

Set 1:
One Leg Balance, One Arm Press Up
One Leg Pushups

Set 2:
One Leg Squat, Lateral Leg Pulse Out
Burpees With Weights

Set 3:
Spartan Squat
Row Your Boat

Set 4:
One Leg Hops
Wood Choppers

Set 5:
Plie Squat Hold, DB Large Circles with Straight Arms
Side Lying Tricep Pushups

Set 6:
Slow High Knee with Overhead Press
Plank Jacks

Set 7:
Squat DB Pass Through
Alternating Kicks (Front, Back)

Be sure to do a warm-up and cool-down to protect your muscles. Have a great weekend all!

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We are quickly approaching the end of Bootcamp for the Spring. I cannot believe how quickly this session has flown by! The end really snuck up on me! I am very sad that we will not be holding Bootcamp over the summer, but considering the few super hot days we had to workout in, it may be for the best 😉 We were all quite a sweaty sight I am sure! Class will return in the Fall (with yours truly), and I will be armed with new ideas to make us all stronger individuals!

In the meantime, 6 weeks is a looong time to let pass by without a good workout! I don’t plan to leave you laying around in the summer sun with nothing to do. Each week I will post a workout on my site. I will structure the workouts like I would a typical Tabata class. I will post a quick warm up for you to do. I will post 6-7 couplets, with explanations to the moves. Do the normal 20 seconds of work with 10 seconds of rest, unless I say otherwise. I will include a link to an online Tabata Timer. You can bookmark it and use it for your workouts. If you have a Smartphone, there are a lot of free Tabata timer apps you can use as well. If you are die hard and want your very own super-sweet Tabata timer, you can purchase your own HERE for $20. When you think of the money you will save on a gym membership, $20 is a steal! It is probably the ONLY piece of workout equipment that I cannot do without.

It is my suggestion to you that you do the posted weekly workout, at a minimum of twice a week, on Tuesday night and Thursday night, just as you would if it was an actual class (minus the nonsensical banter coming from me in the front of the room). Adding in a third night would be optimal though and would make me very happy 🙂

If there are any questions about the exercises, or anything else for that matter, you can always leave a comment or email me personally. I am always excited to see emails and comments from my people!

In addition to thinking about your workout situation during our 6 week hiatus, I have also been thinking about what I will be doing to challenge myself fitness wise. I am currently on the second half of the Insanity program, so by the time the session wraps up it will be just about over. I am planning on attending at least one Pilates class a week which will be held at Frontier Middle School on Monday and Wednesday nights at 6pm. I would LOVE to see some friendly boot-campers there beside me! I am going to shoot for two, but with the kiddos home from school, realistically, it may not happen every week.

Along with Pilates I am going to do the workout that I post each week. I will do that workout three times, on Tuesday, Thursday and Saturday (or Friday, depending on my weekend schedule of keep-the-kids-busy-and-entertained activities).

I also plan to add in another workout program like Insanity to the mix. Mike has been hinting that he wants to do P90X again (because once is apparently not enough for him). I may be seeing a lot more of Tony Horton in my living room in the months to come. More Tony on the TV inevitably means more “Tonyisms” in my brain… “Do your best and forget the rest.” and “Man-o-manischewitz!” Sigh….

Anyway. These are my plans to keep myself busy and fit through the summer. I would love to hear your plans! Anyone signing up for a race or starting up a new workout genre? Share away!

Tabata(20 seconds on and 10 seconds of rest)

Set 1
– One leg plank lunge in and out
– Toe reach crunch

Set 2
– side lying db leg lift
– one leg weighted squat

Set 3
– Plank to downward dog
– bicycles

Set 4
– Renegade Row
– Crunchy frog

Set 5
– Dragon pose, arm raise
– Bicep curl to shoulder press

Set 6
– dancing crab
– fast squat row

You know what is next!

Cardio Blast (30 seconds on and 10 seconds off)
Run (4x) – drop to plank/press
Low Jacks
Double unders
Frog hop ups
Half burpees
Long jump, back, back
Front kicks
zigzag

Best way to face this devilish set is to pick a steady pace and stick with it. Find your “zone” and get r’ done! You will feel better afterwards if you stick with it. You will be surprised how much you can get your body to do for you if you give it the chance!

Here is the workout for last week. This is a great workout to turn to if you are looking to return to working out after a break or if you are new to working out. The moves are basic which will allow you to focus on proper form. This is also a great workout to turn to if you are looking to test out heavier weights.

As always, remember to warm up before and cool down after with some stretching!
Here is an online Tabata timer for you to use. It is automatically set up to the way my class is run, so just hit Start and get to your workout!

Tabata (20 seconds of work/10 seconds of rest)
– Basic Squat
– Bicep Curl

– Basic Front Lunge (switch leg)
– Tri-cep Kickbacks

– Jumping Jacks
– Basic Plank

– Knee Thrusters
– Hinged Front Row

– Mountain Climbers
– Glute Bridge

– Calf Raises
– Kick-Butt Jog

Tuesday 3/27

Posted: March 28, 2012 in Bootcamp, Class Plans


Ahh! I had a problem getting the data off of my FitBit last night, but I restarted it and am good as gold now! Sorry for the delay, but what can I say? I love technology (when it works ;))!

Tonights class of supersets was TOUGH but incredibly awesome, I thought. I am sure you found yourself having to push a little harder to get through a set or two, and that is not only good, but exactly what I was going for when I planned out the flow of class tonight. I am proud of you all for sticking with me and I am blown away by the strength that some of you were showing! Good for you!!!

Tonight I tracked 245 calories burned. This number does not include the calories that you burned while doing any floor work (of which we did a LOT), or any exercises that did not include a whole lot of movement of the feet.

We will repeat this workout on Thursday, so bring your “A” game once again! C U all then!!!

Class Plan 3/6 AND 3/8

Posted: March 7, 2012 in Bootcamp, Class Plans

I took a little extra time with the list of exercises that we did this week and I linked them up to explanations (most have videos too) so you will be able to remember and perform them correctly at home. There are a few I am struggling to find a good link to, if you have a question about them (or come across I link I can share) just let me know!

Thanks and have fun!!!!

Tabata: (30/30)

1- Sumo Squat Row
2- Together Bicep Curl
3- MKG
4- Bent Over Dumbbell Row
5- High Knee Run
6- Sumo Squat and Kick
7- Rear Delt Fly
8- Mountain Climbers
9- Penguin Taps
10- Russian Dance
11- Plank Jacks (on elbows)
12- Plank Hold
13- Mason Twist
14- Woodchopper
15- Heisman

Mat work:

20 pushups
Pilates 100
Swimmer/Heel Beats
Mermaid/Side Plank
Rolling Like a Ball/Open Leg Rocker

Session 2 – Class 3

Posted: February 9, 2012 in Bootcamp, Class Plans, My Workouts

Here are the intervals for Tabata this week. Be sure to warm up your muscles before you begin the intervals by jogging in place or doing some jumping jacks. It is also important that you follow your workout with some cool down stretches.

If you take my class twice a week, adding one more workout sometime between Thursday and Tuesday would really make a big difference in your fitness level!

    Tabata
    Set 1:

– Skaters
– Toe Reach Crunches

    Set 2:

– Spartan Squat Lunge
– V-Sit Rows

    Set 3:

– One-Leg Cross Hops
– Tricep Dips

    Set 4:

– Straight Leg Deadlift
– Tricep Pushups

    Set 5:

– Elbow Side Plank Hold/Press
– Bucket Shoulder Sequence

    Set 6:

– UFC’s
– Elbow Plank Shoulder Press

Session 2 – Class 2

Posted: January 30, 2012 in Bootcamp, Class Plans
Tags: , ,

Here is the class plan for this week! It’s a doozy, I am warning you!
You guys were so awesome last week, I figured I would raise the bar and really challenge you. Less weight this week, more cardio! You can do it!

Tabata (20 sec/10 sec)

Set 1
– Plie Squat with Upright Row
– Arnold Press

Set 2
– Kick sequence
– Renegade row

Set 3
– Burpees
– Wall Sit

Set 4
– Heels to the Ceiling
– Bicycles

Set 5
– One Leg Touch Squat
– Pushups

Set 6
– Up on a shelf
– Over a chair

🙂

Winter Session Class 1!

Posted: January 3, 2012 in Bootcamp, Class Plans


It goes without saying that it is a good idea to “freshen up” on the basic moves that we use on a regular basis in our workouts. It is never good to practice poor form. The first class of the new session will focus on how to execute basic moves correctly. These are the moves that 95% of the wacky and crazy things to come later in the session are based upon. You get these down pat, you will be good to go – and I am going to show you how its done!

Oh, and don’t think that because it is a “teaching” class that it won’t get results. I have no idea why but I always seem to find myself more sore after this class than I do after any other. 😉 I take that back, the towel workout is killer. So I say towel workout is #1 on the “Ouch” Scale, and this class is #2!

Tabata (20sec work/10 sec rest)
– Basic Squat
– Bicep Curl

– Basic Front Lunge (switch leg)
– Tri-cep Kickbacks

– Punch Jacks
– Basic Plank

– Quick Steps
– Hinged Front Row

– Mountain Climbers
– Glute Bridge

– Calf Raises
– Kick-Butt Jog

Mat Work/Strength
– Basic Pushup
– Basic Situp

New video to be posted early Saturday. Sorry for the delay. My video service is limiting my uploads per week.

If you are feeling ambitious, feel free to check out the Class Plans for a workout that will be familiar to my Bootcampers. Pick one, and go here to the tabata timer.

Or, today would be a great day to start the Hundred Pushup Challenge! I will be doing my Week 1/Day 2 workout later this evening!!!

Email me with what you did and how you felt afterwards!

New recording will be up tomorrow – I promise!