Booty Camp Oct 19 2011

Warm up - Jog two laps around the track

3 circuits of the following.  Place the weights 10 yards apart, going out to 50 yards.

1. Jog to the first weight
2. 10 push-ups
3. Pick up a weight
4. Jog back to the start with the weight
5. Return the weight to its starting position
6. Jog to the start
7. Repeat going to the second weight

After each circuit do 4 minutes of one of the following while holding a weight

• Lunges
• Dead lifts
• Dead lifts with a squat jump

Just for the fun of it CB brought out two 50 lb bags of seed and split us up into two teams.  Then we raced around the track with that bag of seed.  CB got quite the kick out of watching us do it and it really was a good work out.

10 minutes of abs, doing each exercise for 1-2 minutes

• Tick Tocks
• 6 inches (hold your legs straight 6 inches off the ground)
• Flutters (flutter your legs up and down 6 inches off the ground)
• Out/In (spread your legs out and back in 6 inches off the ground)
• Hold your legs straight in the air and reach up to touch your toes
• Keep your feet on the floor and reach up to touch the sky
• Sit in a V position with your knees bent but feet off the ground and then alternate touching the ground on either side of you

Don't forget to stretch afterwards.

Stats

Duration 53:06

Calories 445

Average HR 146
Max HR 181

Fat Burn 12:12

Fitness 40:43

Booty Camp Oct 12 2011

Warm up
In the shape of a square that is about 20 yards x 20 yards repeat the following for 2 minutes

• Jog
• Side shuffle right
• Jog backwards
• Side shuffle left

Main workout

• 10 sprints up the bleachers - Walk slowly back to the bottom and stop for 10 seconds before going back up so that you are sure to get a sprint instead of a jog
• Jog one lap around the track 
• 20 push-ups
• 20 squats
• 20 lunges - 10 on each leg
• 100 leg flutters - Lay on your back and flutter your legs up and down about six inches off the ground

Abs

1 minute of each of the following

• Superman - Lay on your stomach and raise your arms and legs off the ground as if you were flying like superman
• Continue to lay on your stomach and raise your left arm and right leg while keeping the others on the ground.  Then switch.  Keep switching for the duration.
• Plank
• Straight leg raises
• Bicycle
• Tick Tocks - Raise your legs straight up in the air and lower them from the right side, back up and then to the left side.  We did this one for 2 minutes.

Stats

Duration - 59:26

Calories - 467

Average HR - 141

Max HR - 200

Fat Burn - 18:22

Fitness - 40:54

Booty Camp Oct 4 2011

Tonight was a tough one.  We did quite a few sprints and my shins were not too happy about it.  I am currently icing my shins as I am typing and I think it might be time for some new shoes.  The fun part about the evening was that I wore a heart rate monitor for the first time.  It was fairly comfortable and I only noticed it while doing exercises that required laying on my stomach.  Anyhoo here are the stats...

For the main portion we did 4 laps around the track, sprinting 100 then stopping and doing a floor exercise for one minute.  Rinse and repeat.  The floor exercises included squats, lunges, dips, pelvic thrusts, leg flutters and many more that I don't specifically remember.

Abs were two minutes of each of the following (they may not have been in this order and I may not have them all, hard to remember):

• Tick Tocks - We started and ended with this one
• Feet in the air and reach up to touch your toes
• Balance on your bum and twist your upper body from side to side
• Lay on your back and lift your legs in the air and bring your bum off the ground then lower down until your legs are 6 inches off the ground, repeat.
• Lay on your back and raise one leg 6 inches off the ground.  Raise the other leg to 45 degrees.  Alternate at Ethan's whim.
• Flutter your legs 6 inches off the ground while keeping them straight (I unfortunately could only keep them straight or 6 inches off the groung...not both)
• Bicycle

Heart Rate Monitor

• Duration - 56 min
• Calories - 420
• Average HR - 137
• Max HR - 181
• Fat Burn - 21 min
• Fitness - 34 min

Booty Camp Oct 3 2011

I need more Booty Camp in my life.  Last week I was only able to make it on Monday so I need to get my rear end in gear.  Here is last nights recap...

Bleachers:

• 5 times
• Run straight up
• Run up sideways leading with your right foot
• Run up sideways leading with your left foot
• 3 squats with a weight on each step
• Lunges with a weight all the way up
• 2 or 3 times (I don't remember which was which)
• 3 military presses on each step with a weight
• 3 dead lifts with a weight on each step
• I'm not sure the name of this one but you start with the weight hanging down and raise it all the way up above your head while keeping your arms straight out in front.  Do that 3 times on each step.

Floor exercises:

• 3 sets of 15 inclined push-ups 
• 3 sets of 15 dips
• 2 minutes of standing with a weight above your head and bending to the left and right to work your obliques 
• 2 minutes laying on your back with your feet in the air and reaching to touch your toes with a weight in your hands
• 2 minutes of simulated rowing with a weight in your hands while keeping your feet off the ground
• 2 minutes laying on your back with your feet on the ground and reaching to the sky with a weight in your hands
• 30 seconds of plank while keeping your right leg elevated
• 30 seconds of plank while keeping your left leg elevated

I am going to take my new fangled heart rate monitor with to bootcamp tonight to see how many calories I burn.  Stay tuned.

Booty Camp Sep 27 2011

The workout was one of the toughest I have been to yet. Ethan really had it in for us. Unfortunately because of a wreck on 75 I was 10 minutes late, but jumped right in. They were doing a circuit...

100m Sprint

100m Side Shuffle

100m Sprint

Up the Bleachers 10 times

100m Side Shuffle

10 Push-ups

10 Dips

20 Squats with weight of your choosing

20 Lunges with weight of your choosing

20 Curls with weight of your choosing

20 Military Press with weight of your choosing

Rinse and repeat 3 times, no breaks.

We then spent 15 minutes on our abs. Susan and I decided to walk around the track afterwards to get caught up on life and ended up walking about two miles. The best part was seeing a group of young football players (perhaps 10 years old) go over to the fence to relieve themselves. The only problem was that they were on the other side of the fence peeing towards us instead of away from us. Their coach missed the crucial instruction of turning away from the crowd and not just peeing towards the fence. Boys will be boys...