Category Archives: Workout

Bootcamp – February 8

Hey! This bootcamp workout was a toughie, at least I thought so. And I didn’t even do it all…

Warmup:
cones are set up about 25m apartjog, shuffle, criss cross 4x each there and back

  • lunge and jump squat 1x each there and back
  • upper body quick warmup (shoulder circles, reaches, etc.)

Workout:
place dumbbells (medium to heavy) at one end and a mat at the other
pattern = weighted exercise, exercise to get you to the other side, body weight exercise, exercise to get you to the other side repeated
WEIGHTS: squats, deadlifts, thrusters, and plank with a row*
TO/FROM: lunges, jump squats, low side shuffle, running backwards
BODY WEIGHT: pushups, sit-ups, supermans, planks
(i.e. you would do 15 squats (weights) and lunge to the other side, where you’d do 15 pushups before lunging back to your weights, do 15 deadlifts before jump squatting…)

Cooldown/bonus:
wall sits – 1 minute
stretch

 

lots to think about!

After this morning’s swim and delicious breakfast, I spent some time gathering my readings at the library. Profs sometimes put readings on course reserve to “save you money” but I think I spent about the same as buying a course package to photocopy halfway through the semester—ntm my time is money!

I’m just kidding. Today was actually pretty chill…

I covered a Sculpt and Sweat class at the gym for a friend who was swamped with work today. I love teaching and at least these classes I can instruct without aggravating my hip. Which was angry just at the weather today, but I’m going to stop complaining. Because it’s going to get better and because people are off for months and come back from it, and because I could be so much worse off.

Before I taught, I had a very unphotogenic leftover serving of last night’s pumpkin chili (sans turkey, of course, since it’s meatless Monday!) with a pita (buttered).

Yay for leftovers and packing my lunch.

The workout was pretty simple and you could copy it. I might use it for a bootcamp backup plan!

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Sculpt and Sweat 

3 rounds of a circuit:
squats / dead lifts / bicep curls / shoulder press / cleans (15 reps each with a weight that feels “hard”) + 1 minute of cardio (they did jumping jacks, cross country skiers, and football shuffle <– in honour of last night’s game!)

2  rounds of:

8 normal pushups/ hold plank 10 seconds / 8 wide grip / plank / 8 close grip /plank +
30 seconds mountain climbers

1 round of:

stability ball glute raises / hamstring curls /ab/ductor raises / leg raises without the ball

CORE! (we did crunches, leg raises, oblique crunches, super(wo)mans, and planks)

Go get jacked.

Something about teaching to 40 people who I can’t watch that closely to see if they’re using a challenging enough weight and can only yell at about keeping good form/safe knees and back, etc. so much makes me a bit nervous. But I enjoyed teaching the class and when I just sub a different type of class occasionally, they FLY by.

After the class, I was really surprised to get compliments — on the class and on my  hairy bruised legs. The whole time I was teaching I felt uncomfortable because I only had my spare shorts I keep in my locker for emergencies — and I NEVER wear shorts to teach, let alone short running shorts. So getting “what do you do for your legs?” when I feel like a sloth for the last month was like holy crap it’s all in how you look at things. I knew I had to share that with you guys — I’m not bragging, I’m using it as an example to show that you can totally view yourself wrong — I was so worried about those damn shorts. Reality check.

Afterwards, my ego sufficiently boosted (I’m just kidding, I am awkward about compliments and sharing on here was hard),  I foam rolled and did my physio stuff before heading back to the Gazette.

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my mini roller! yay! 🙂 and a hairy leg! ew!

I was also starving so I grabbed a pear from the campus grocery store (how lucky are we?!) and had it with my almonds.

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When I got home from campus, I was hungry for my meatless dinner so I followed my hunger (I was planning on having a cheese/apple sandwich but was so not feeling it). I had a sweet potato with almond butter, raisins, and a salad with maple dressing instead. I had a buttload of nut butter and nuts today, but if that’s not what meatless mondays are for…then I don’t wanna partake 😉 !

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I just took a while here (Starbucks) to procrastinate on Facebook and to sort out some stuff that’s been racing through my mind.

Background music:

Hope you thoroughly enjoyed that! Now it’s time for some readings…and bed. Swim was earllllly this morning.

How was your Monday?
How do you handle compliments?
Did you go meatless today?
What’s your favourite Britney song?  

Workout – January 31, 2012 – Bootcamp

Today’s bootcamp was inspired by the workout we did post-ride on Saturday. I replaced the exercises and doubled the time on each exercise, but the basic idea was the same: choose an exercise, do it for a minute; choose another exercise, do it for a minute and then repeat the first for another minute; build up as long as you’d like.

Tip: make the first exercise something you don’t mind doing for multiple minutes (i.e. probably not the BEST idea to start with burpees if you’re going to do 9 rounds, which would take about 45 minutes).

Build – up bootcamp

  1. jump rope
  2. static squat (or wall sit)
  3. prisoner squats (hands behind your head — get your upper back engaged!)
  4. jumping jacks
  5. plank
  6. mountain climbers
  7. pushups
  8. burpees

With the rest breaks, it took up the whole class just to do this! I’d probably switch things up (and look for a variation of this sometime soon, if not for tomorrow’s class). I’d also like to try it backwards so that rather than doing:

jumping rope/rest,
static squat/jumping rope/rest,
…,
burpees/pushups/mountain climbers/plank/jumping jacks/prisoner squats/static squat/jumping rope

You’d do:

burpees/pushups/mountain climbers/plank/jumping jacks/prisoner squats/static squat/jumping rope/rest,
pushups/mountain climbers/plank/jumping jacks/prisoner squats/static squat/jumping rope,
…,
jump rope

Ohhhh, the possibilities!

Know any good bootcamp workouts?