Boot Camp! from GG

Last night we used the steps extensively in my boot camp class. I also set up four stations, one on each of the four walls of the studio:

• 1. Agility ladders
• 2. Balance pods
• 3. BOSUs and 5-pound dumbbells
• 4. No equipment

We all did 3 drills on the step together, then the group split up into the stations. After doing the station for 90 seconds, we all came together again for 3 more drils on the step, then onto the next station, etc.

Step Drills

Horizontal step:

• Alternate knees, turning into a triple knee, turning into a repeater 6 knee and march 4, then change it into alternate jump shot, then triple, then 6 jump shots and march 4 (thanks to Jennifer G. for this idea!)
• Alternate heels, slow then fast, three sets
• Crabby dips (8 pulse dips off the step, quickly crab walk to the end of the step and do 8 more, crab walk to face the back of the room and do 8 more, then come back to the end for 8 and then to the front for 8. then do another set!)
• Alternate slow lunges off the back of the step (4 counts each), and then fast/tempo lunges like in step class
• Alternate lunges from the floor onto the step
• Split squats (one foot on the step, the other on the floor behind you, slow down and up)

Vertical step with no risers:

• Staggered pushups (one hand on the step, one on the floor, do 4 pushups and walk over so the other hand is up, do 4, repeat on both sides for 16 total pushups)
• Over the top, turning into quick lateral hops over the step
• Side squat off the step, pulse 3, then go across to the other side, repeat about 18 million times :)
• Jog in place holding the step over your head for 1 minute
• Staggered jog (one foot on the step, one foot on the floor, jog for 90 seconds and then switch feet)
• Jog around the step in 8 counts, do 4 jacks, repeat going the other direction. we did this for about 90 seconds.

Stations

1. Agility ladders -- quick feet in in out out, making sure to use each rung. We have one long ladder that can be split into two, so I set them up next to each other. Participants had to lead right on one ladder, then quickly switch over to the other ladder and lead left. As soon as the person in front of you was 2-3 rungs in, you could go. It moved fast.

2. Balance pods -- squat while standing on the pods

3. BOSUs -- holding one 5-pound dumbbell in your hands, sit on the BOSU, lean back to engage the abs, and do a Russian Twist from side to side. Option to lift one or both feet off the floor, and also option to drop the weight and just twist. (We don't have medicine balls, so the 5-pounder was the best I could do.)

4. No equipment -- squat jumps, making sure to land softly and keep the hips and weight back to protect the knees.

My legs are screaming today! It was a great workout. :)

GG

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