Archive for October, 2011

Past Due!

Posted: October 30, 2011 in No Equipment Needed

We are overdue for a no equipment work out!

Here you go, simple, but tough!

Warm up: 3 min elbow plank hold- if not pressed for time or space, go for a 10 min jog!

10-10-10-10

  • push ups
  • squats
  • knees to elbows (jump both knees to elbows and back to plank)
  • full burpees

100-100-100

  • mountain climbers 1=1
  • alternating lunges (foot goes back, center, other side back, center 1=1)
  • bicycle crunches 1=1

REPEAT; 1st set 8-8-8-8, 2nd set 80-80-80…..REPEAT 6-6-6-6, 60-60-60…..REPEAT 4-4-4-4, 40-40-40….REPEAT 2-2-2-2, 20-20-20

ENJOY :)

 

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St Thomas Boot Camp

Posted: October 20, 2011 in Weights

Thanks to a great friend, Sophia, I had the opportunity to travel with Aaron down to St Thomas last week and teach boot camps! (and have a vacation, of course :)

I met Sophia and a few of her friends three of the mornings right when the sun came up, and we worked out on the beach.  It was, in a word, amazing! A dream come true to teach with such a beautiful setting.

Sophia is starting her own boot camps twice a week, something that is not currently offered much on the island.  I am so excited to help her with this process and she will be so successful!

Work out:

Warm up 10 min

1-10 (1 of each, 2 of each etc to 10)

  • Set 1: bicep curls and squats
  • Set 2: shoulder press and plank rows (2=1)
  • Set 3: tricep dip and russian twist (2=1)
  • Set 4: push ups and lunges (2=1)

Cool down 10 min cardio

 

 

 

Just a Good One!

Posted: October 10, 2011 in Weights

A good weights and running work out that is simple and effective! (Oh yeah, you need some gliders too!)

LT folks, this one can be done on the hardwood area in front of the treadmills :)

Warm up 1-2 miles

4x

  • 25 full sit ups
  • 25 plank back rows
  • 25 double knees in (toes on gliders, pull knees to chest in plank, fully extend back to plank and repeat)
  • 25 plank walk forward then back (with weights in hands and gliders under toes; 25 fwd, 25 bkwd…1 movement fwd = 1)
  • .25 sprint

Cool down- walk or jog until recovered, ENJOY!

Swim Boot Camp

Posted: October 7, 2011 in Swimming, Weights

This week I had the opportunity to put together two of my favorite things…swimming and weight training!  Rather than run between sets, participants got in and out of the pool.  Super safe and effective way to work out.  Holy cow calorie burner!

I had all different levels, so this work out really can be for anyone! 

Parenthesis is the advanced work out.

Warm up- swim several times down and back to get used to the water (400 easy)

4x

  • 50 kick with board (100)
  • 20 bicep curls
  • 20 weighted squats

10-1

  • 25 freestyle, 10 push ups, 25 freestyle 9 push ups, down to 1

4x

  • 50 freestyle swim (100)
  • 20 overhead tricep extensions
  • 20 plank back rows

5-1

  • 25 freestyle swim, 5 push ups, 25 freestyle swim, 4 push ups, down to 1

Easy swimming to cool down.

Enjoy!

 

It is so hard to believe that one year ago, on this day, at this time, I was leaving South Park Mall with one of my bridesmaids Emily and headed to my rehearsal/rehearsal dinner- and tomorrow was our wedding day. 

On the Thursday before our wedding, I taught my last “real” class at the Harris Y- and I still think of you guys every day!  Had to share the videos Brooke Brown made (and that ended up being part of getting my job teaching here!)  You can visit her site at www.brookebrownphotography.com– she is hands down one of the best photographer in the Charlotte area.

Video Link Here!

I have to say, I am super impressed with how far my classes in NOVA have come in the past year.  Creating a class of runners, perfect squatters and burpee-ers is tough!  Lucky for me, I have a few Charlotte folks who attend my classes here and help me keep the bar set high. (Josh and Paige moved up this summer!)

I will be in Charlotte next week for a few weddings, one of them another power hour couple Andrew and Carrie :) Next Wednesday I am doing a “swimming” boot camp at 9:45am and on Saturday October 15th I am teaching at 9am.  Hope I will see some of you!

What would a post be without a work out?

In the spirit of fall weather, lets include running.

  • .25 RUN
  • 50 squats
  • .50 RUN
  • 50 push ups
  • .75 RUN
  • 50 squat thrusts (burpee without push up)
  • 1.0 RUN
  • 50 knees up ea side
  • .75 RUN
  • 50 squat thrusts
  • .50 RUN
  • 50 push ups
  • .25 RUN
  • 50 squats

ENJOY!