The nice thing about this workout – once you finish a move you are done with it for the day!!! The “hard” part – you work each muscle group to failure. Part of the way to make sure you get to the failure point is to use weights that are heavy enough.
As always, make sure you are warmed up and stretched before you start the workout.
By the end of this workout you should have some shaky muscles!! If you don’t, increase your weights the next time!
This was my kick-off boot camp. I decided to plan a workout that didn’t require any equipment since I didn’t know how many people to expect.
I think all boot camp type workouts should be a total body workout – cardio and toning of all the major muscle groups.
I like to vary the warm-up every workout but as long as you do something you do a warm-up it doesn’t matter exactly how you do it – start with light cardio and after your body is warm and moving get a good stretch! For a cool down, make sure that you allow your heart rate to come down to a safe area and then get plenty of stretching!
This workout is designed to be done with minimal breaks – 10 exercise for a minute each repeated 3x.
This was a fun workout to get the summer Boot Camp started!!
Here is a little demo of a ManMaker.
[youtuber youtube=’http://www.youtube.com/watch?v=HmcosP5QWo0′]
This might be one of the most fun Boot Camp workouts we’ve done just because of the surprise element.
I made up 18 different exercises and wrote them on notecards which I put in an envelope. Actually, I made up multiple sets of these envelopes so that all the boot campers could have their own envelop of fun!!!
This is a great self-pace workout!!! And, it was “exciting” to pull out the next card and pray that it wasn’t burpees or tuck jumps!!! I let my groups have 1 pass but after that they had to do whatever card they pulled out.
Have fun with the “surprise” moves!!!
Today’s 43 was a fairly simple one (because I knew what was coming up in the rest of my workout!). I used some of my tubing and did double arm rows.
Just stand with both feet on the band – bend over with knees slightly bent and row. I choked way down on the band so there would be more resistance.
Up until a year or two ago I rarely, if ever, worked my back – now I try to make sure I work it as much as my legs, arms and core!!!
Today was another day of Insanity Asylum – Speed and Agility. I think this one might be the hardest (until tomorrow when I do a different one!!!). It is 45 minutes and about half of that time is spent in the plank/push-up position doing all sorts of “fun” moves. 3 rounds of progression in & out abs (one of my past 43s) –
[youtuber youtube=’http://www.youtube.com/watch?v=_wwAhBLoDw0′]
Plus, progression mountain climbers (same concept as the in & out abs but doing mountain climbers), bear crawls, agility planks……It is brutal!!!
Happy News – One week from today I will complete this round of Insanity Asylum!!!!
I also did a fun little age-themed workout today. Last week, Tamara at Fitknitchick celebrated her birthday. Yesterday she shared an age-themed birthday workout that one of her trainer friends designed for her – this one was sort of a CrossFit style. I decided to play along with her because we all know that I love doing age related reps!!!
The workout consisted of the following moves:
Total time to complete this was 18:30. I couldn’t believe how much harder 46 reps were than my normal 43 – I think because in my mind, 43 is just a few more than 40 but 46 is almost 50.
Since the whole age-themed workout is sort-of the concept behind my blog with my goal to do a daily 43 every day for the year that I’m 43, I was super excited to see another workouts set-up using age for the number of reps!! It is a fun way to challenge yourself whether you do it on your birthday or every day!!!
Have you ever done a birthday/age related challenge?
Happy Saturday!!!
Kim