Another "Boot Camp"
This is a
[Other] pattern from
www.turnstep.com.
(pattern 5334)
Bootcamp=what you need
Steps, risers, mats, free weights, 1-10 or 1-25 pound
weight, a place to run, & orange marker cones.
Set up 2 people to a step.
Step is vertical & has 6 risers- a mat on each side
of bench-free weights under step- 10 or 25 pound weight
at foot of mat. (10 pound for females/ 25 pound plate
for males)
The Warmup (about 5 minutes)
- 1) Chin to chest
- 2) Arm circles-forward & reversed
- 3) Arms open wide, reach forward (touch tops of hands),
arms pull back, open up chest.
- 4) Hands on waist- lean right-up-front-up (do on left)
- 5) Touch toes-waist-ceiling-waist
- 6) Squats- arms reach front
The Workout (2 minutes each exercise)
- 1) 10 or 25 pound weighted sit ups*
- 2) Push-ups
- 3) Flutter kicks*
- 4) Wide push-ups*
- 5) Bicycle
- 6) Dips
- 7) Dirty dogs (hydrants, 1 minute each side)
Cardio
Mark tire run & jumps with cones (get free weights,
put aside). Space risers like a tire run, staggered.
Foot does not go in riser!! It goes in the empty space
next to the riser!! About 10-12 risers
Double up risers and put them in a line about 2 feet
apart for the broad jumps, about 5 jumps= 10 risers.
If you have stairs they are excellent, do stair runs
up and down as many times as you want.
- 1) Squat thrust*
- 2) Jump ins*
- 3) Jacks, as many as you want
- 4) Track run
- 5) Tire run
- 6) Jumps
- 7) Walking lunges or pizza lunges*
I have them do #1,#2 & #3.
Then do the tire run (tell them to lift knees) &
then the jumps (make sure they pause after each jump:
jump-pause-jump-pause, etc. not: jump, jump, jump, etc.)
Then the walking lunges with the free weights.
- Weighted sit ups= sit ups holding the weight in
both hands, bringing the weight up between the
knees and tap the floor in front, then roll back
down. This is a real killer!!
- Flutter kicks=lay on back-hands under tail bone-back
flat-legs parallel to floor- head lifted -do tiny
kicks lower ab killer
- Wide push ups= hands wide apart-fingers pointing
out east & west
- Squat thrust-squat down -hands on floor in front of
you-throw both legs out behind you- then bring back
in- and back to standing. Repeat this is a fast move
4 counts
- Jump ins=hands on floor in front of you-jump both
feet in & out very fast, do both legs together or
1 at a time.
- Pizza lunges= regular lunges but as you lunge,
imagine you are holding a pizza box in front of you, as
you lunge the arms twist in the direction of the front
leg. Hold the free weights as you do this, excellent
oblique work (small tight twist)
This workout keeps my recruits crying for mercy. Even the
men. Depending on how long your class is you can shorten
or stretch out the exercises. For a cool down we just
walk around the track 2x, then go back to the aerobic
room and do our stretching, if we have time left we do
upper body with the free weights. If you don't have a
track, you can set up the tire run/jumps down the middle
of your aerobics room. I tell my recruits to get a
teammate. They give each other support to finish the
workout. I tell my people that if they have any type
of injuries (knee, back, etc.) that maybe this class
is not for them. Email with any questions, hope ya
like!!!
Remember ="failure is not an
option"!!!!!!!!! If you can take it, you can make it!!
Added by
Debbie
at 7:35 PM on Thursday, August 19, 1999 EDT.
Add to favorites (view favorites)
(Email: debrango@aol.com)
From: Baltimore, Maryland (USA)