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.
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.
Front Jabs (can use a light weight)
Upper Cuts (can use a light weight) in sumo squat position
Weighted Jacks (hold one weight in your hands)
Shoulder Press (appropriate weights)
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)
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)
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.
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!