Bootcamp: Session 3, Class 1

Hello readers.  Happy Friday!

Last night kicked off the third session of Outdoor Bootcamp.  I have a lot of participants this time!

Just wanted to share the workout with you all.

Warmup

  • 2 laps of jogging around the field
  • Jog in place until everyone back
  • 10 seconds of high knees all together
  • Lower body stretching
  • 10 seconds of high knees
  • Upper body stretching
  • 10 seconds of high knees

Supersets

60 seconds of as many reps as possible, then right into the second move for another 60 seconds

  • Front Lunges / Jump Squats
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Side Planks / Seated Rotations

Suicides

  • Run to the first cone, sprint back to start
  • Run to the second cone, sprint back to start
  • Run to the third cone, sprint back to start
  • Repeat for a few minutes

Bicep / Cardio Combo

  • 10 bicep curls, sprint to cone across field, backwards jog back to start
  • 9 bicep curls, sprint to cone across field, backwards jog back to start
  • 8 bicep curls… and so on… until down to 1 rep

Shoulder / Cardio Combo

  • 10 overhead presses, shuffle across field to cone with a left foot lead, shuffle back to start with a right foot lead
  • 9 overhead presses, shuffle across left, shuffle back right
  • 8 overhead presses… and so on… until down to 1 rep

Tricep / Cardio Combo

  • 10 tricep dips on benches, 10 jacks
  • 9 tricep dips on benches, 9 jacks
  • 8 tricep dips on benches, 8 jacks… and so on until down to 1 of each

Supersets

Same combo as before, this time only for 40 seconds of as many reps as possible, then right into the second move for another 40 seconds

  • Front Lunges / Jump Squats
  • Pushups / Burpees
  • Plie Squats / Jumping Jacks
  • Side Planks / Seated Rotations

Abs

  • Lying flat, sit up reaching arms either up to legs (if lifting feet up) or reaching out from body (if keeping feet on ground).  Do 10.
  • Lying flat, reach right arm up to left leg as it lifts, then repeat on right.  Do 10 each side.
  • Lying flat, legs extended over hips.  Push legs out in front, then bend knees in and reverse curl up.  Do 10 of each (push and lift).
  • Keeping legs over hips, lower down slow and lift up reverse curl.  Do 10.
  • Hold regular plank for one minute.

Stretch / Cooldown

I think the first class was a success!  Nevermind the $700 I made (and a bunch couldn’t make the first class, so more on the way!)

Pictures for your viewing pleasure:

The extra picnic benches were perfect for everyone to do tricep dips all together!  Love creative ways to workout 🙂

Question of the Day:  What are some creative ways you workout when you don’t necessarily have a ton of equipment handy!?

That’s all for now.