Arms and Abs Workout

Another day of teaching Insane Boot Camp at the gym.  Today’s focus was on arms and abs.  It was a great workout.  Most of the time was spent in the fat burning zone.  I love teaching this class because of the awesome people who take it.  They are so much fun. I am working on some really awesome work out graphics but until then here is what we did today.

Warm Up

  • 30 Second Jog
  • 30 Second Jack
  • 30 Second Butt Kickers
  • Arm Circles 30 Seconds Forward and 30 Seconds Backward

You will do each round 3 times, each exercise the round for 30 seconds.  Rest when needed in between rounds.

Round 1

  • Front Jabs (can use a light weight)
  • Jacks
  • High Knees
  • Push Ups

Round 2

  • Upper Cuts (can use a light weight) in sumo squat position
  • Weighted Jacks (hold one weight in your hands)
  • Scissors
  • Shoulder Press (appropriate weights)

Round 3

  • Skater Hops (can use a light weight in each hand)
  • Plank Hops (in plank position hop feet in and out to hands)
  • Alternating Front Kicks (be sure to keep the core tight)
  • Tricep Kickbacks (appropriate weights)

Round 4

  • Side Kicks Right Side 30 Sec.
  • Side Kicks Left Side 30 Sec.
  • Squat Jacks or Side to Side Squats
  • Mt Climbers (in plank)
  • Bicep Curls  (appropriate weights)

Abs

  • Plank 30 seconds
  • Russian Twists (optional weights) 30 seconds
  • Crunches 30 seconds
  • Right Side Crunch 30 Seconds
  • Left Side Crunch 30 Seconds

Cool Down and Stretch, be sure to stretch those arm muscles.

 

Running with Friends

I have always said that running is cheaper than therapy (I think I saw this saying on a T-Shirt).  That is so true.  Today I ran 3 miles with a friend who just started running.  She started a few months ago and she keeps getting faster with each run.  I am so proud of her! We normally follow Jeff Galloway’s run/walk plan and today we did a shorter run focusing on increasing our speed.  We did 3 miles in 28 minutes.  I was glad she was there for me mentally and I am glad I got the chance to push her a bit too.  My tips for new runners are to find a plan that you like and use it.  Don’t feel intimidated.  When I first started running I could barely run 1 mile and so I quit.  Now I am totally addicted to running especially with friends.  Find a friend to run with who can help you or push you when you need it.  If you don’t have a friend find a local running group.  Most running shoe stores can connect you with a running group.  Keep track of those miles.  This shows your accomplishment and can be a form of motivation.  Sign up for a short race to have a goal.  And most of all just go out for a run and enjoy it.  Don’t get too mental.  So go out for a run with a friend and enjoy it! 

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A few of my friends I run with.  They are so awesome!

February Workouts: Buns, Guns and Abs

Today’s class at the gym was a killer class.  My legs are going to be SORE tomorrow.  Our class is called Insane Bootcamp and today was INSANE!  Here is what we did:

Dynamic Warm Up (3 Minutes)

  • Jog 30 Seconds
  • Jack 30 Seconds
  • Side Lunges 30 seconds each leg
  • Lunges with a reach (alternating) 30 seconds
  • Walk Outs with a push up 30 seconds

Round 1    Complete each exercise in the rounds for 30 seconds, repeat the round 3 times or more. 

  • Side Lunge Right (for higher intensity add a hop)
  • Side Lunge Left
  • Heel Touches
  • Goblet Squat with (10-25 pound weight)

Round 2  

  • Sumo Squat Pulses
  • 1 Burpee and 4 Mt. Climbers
  • Plank Jack
  • Hold Plank Position and do hamstring curls 15 right and 15 left

Round 3

  • Squat Jump into alternating lunge hops
  • Jacks
  • Squat Kicks (right and left)
  • Alternating Curtsy Lunges (with or without weights)

Round 4

  • Squat Jacks
  • High Knees
  • Walking Lunges (with weights or without)
  • Wall Sits

Cool Down and Stretch for 3-5 Minutes.

This workout will really get your heart pumping and will work your legs.  Approximate time is 45 minutes.