Archive for category Boot Camp

Rescheduled Sessions!

Posted by J Baker in Boot Camp, Site News on July 26th, 2009

Please note the following changes to our regular session times:

-From Sunday July 26th to  Sunday Aug 15th. (weather)

- FromTuesday Aug 11th to Monday Aug 10th

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“July 28 # 11 – Hardcore Aerobics”

Posted by J Baker in Boot Camp on July 26th, 2009

Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds. Each set is 30 seconds unless stated otherwise.

Round 1

Round 2

Round 3

Upper

Cross Pushup Walk

Bench Dip

Thrusters

Lower

One legged ½ squat

Tubing Wide horse sit

Partner Eccentric Glute/Ham

Abs

Partner Tubing Crunch

Quick Bicycle Crunches

Side bridge crunches (20 sec each)

Cardio

Cliff hoppers

Volley Ball Blocks

1 legged hip circles

© Justin Baker 2009

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July 23 # 10 – “Firing Range”

Posted by J Baker in Boot Camp on July 23rd, 2009

Description:

  • 2 groups.

  • 4 exercise lines

  • sprint between lines and upon arriving at line, perform exercises required

  • it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start

  • group B can begin as soon as group A completes their reps at the second line.

  • Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise

Exercise List:

  • Chariot Races

  • Alternating Sumo Squats, full distance

  • Cliff hoppers

  • Leg scissors

  • Jack knife with knee hug

  • 1 Arm Row

  • Side bridge with foot swings (6,6,4,4)

  • Low Squat hops (20,16,12,8 )

  • Torso Extensions

  • single leg balance ground touches (4,4,3,3)

  • Reverse tubing walk back (half distance)

  • Thrusters

  • Close Grip Pushups

  • Paddle Boat (14,14,12,12)

  • Chariot Races

© Justin Baker 2009

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July 21 – Half way mark!

Posted by J Baker in Boot Camp on July 22nd, 2009

Description:

  • 15 exercises,

  • 3 rounds of each 5 exercise circuit

  • 1 minute of rest between rounds 1 and 2

  • repetitions performed for 30 seconds followed by a 10 second rotation/rest period

Exercises:

Circuit 1

Circuit 2

Circuit 3
Vertical Jump 1st leg

Pushups

Double Obstacle Hop

Vertical Jump Second leg

Supine March

 “no hand” bicycle

Alternating Shoulder Press

Modified Mountain Climbers

Double Tubing Squat

Side Bridge (extended arm if able)

4 pt tubing kick back 1st leg

Back Extension Iso

Side Bridge (extended arm if able)

 4 pt tubing kick back 2nd leg

Continuous alternating superman

    © Justin Baker 2009

Description:

  • 15 exercises,

  • 3 rounds of each 5 exercise circuit

  • 1 minute of rest between rounds 1 and 2

  • repetitions performed for 30 seconds followed by a 10 second rotation/rest period

Exercises:

Circuit 1

Circuit 2

Circuit 3
Vertical Jump 1st leg

Pushups

Double Obstacle Hop

Vertical Jump Second leg

Supine March

 “no hand” bicycle

Alternating Shoulder Press

Modified Mountain Climbers

Double Tubing Squat

Side Bridge (extended arm if able)

4 pt tubing kick back 1st leg

Back Extension Iso

Side Bridge (extended arm if able)

 4 pt tubing kick back 2nd leg

Continuous alternating superman

  1. Justin Baker 2009

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July 19th – “Monster 2″

Posted by J Baker in Boot Camp on July 14th, 2009

Instructions:

Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.

Repeat exercises in series with 30 seconds between the start of the next sprint.. After completing the list rest for 2 minutes and then repeat.

Exercise

Set 1 reps

Set 2 reps

Set 3 reps
Double Sprint

Sprint 2 lengths

Sprint 2 lengths

Sprint 2 lengths
Vsit, lateral ground touch

12

10

8
Vertical Jumps

6

5

4
Pushups

12

10

8
Plank with big circles

6/side

5/side

4/side
Double Side Shuffle to Jump

8

6

4
Overhead Triceps Extensions

12

10

8
Side Bridge on outstretched hand with foot lift

6/side

5/side

4/side

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July 16th – “Drill Practice”

Posted by J Baker in Boot Camp on July 14th, 2009

Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds. Each set is 30 seconds unless stated otherwise.

Round 1

Round 2

Round 3

Upper

Seated Reverse Fly

Regular pushups

One arm double handle curl (30 sec x 2)

Lower

Overhead Squat with tubing

1 legged vertical Jump (20 sec each)

Donkey kicks with tubing

(30 sec x2)

Abs

Jacknifes

Plank with Frogs

(30sec)

Side bridge on outstretched hand (20 sec each)

Cardio

Kick boxing knees

¾ burpees

Quick 1 foot hops

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July 14th -“Soldier Training 101”

Posted by J Baker in Boot Camp on July 14th, 2009

Description:

  • 2 groups.

  • 4 exercise lines

  • sprint between lines and upon arriving at line, perform exercises required

  • it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start

  • group B can begin as soon as group A completes their reps at the second line.

  • Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise

Exercise List:

  • agility ladder in in out out laterally

  • mountain climbers with oblique knees (20,16,12,8)

  • v ups

  • Split Squat Jumps

  • Partner Assisted Leg Raises

  • Front raise to lateral raise with tubing

  • Side bridge with foot lifts (6,6,4,4)

  • Double Leg Bound (3 at each cone)

  • Pushups (1 knee, leg)

  • single leg lateral hops over cone (8,8,6,6)

  • Hip extensions (8,8,6,6)

  • Squatting Shadow Box (20,16,12,8)

(c) Justin Baker 2009

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July 12th – “Insane Carousel”

Posted by J Baker in Boot Camp on July 12th, 2009

Description:

  • 15 exercises,

  • 3 rounds of each 5 exercise circuit

  • 1 minute of rest between rounds 1 and 2

  • repetitions performed for 30 seconds followed by a 10 second rotation/rest period

Exercises:

Circuit 1

Circuit 2

Circuit 3

Cycled Split Squat Jump

Plyometric Knee Pushup

Low Squat half jumps

Lateral Raises

Superman-Banana with march

Slow Bicycle Crunch

Lateral Hops Over Skipping Rope

Modified Mountain Climbers

Skipping

Reverse Tubing Chop Right

4 pt tubing kick back 1st leg

Lateral Lunge 1st leg

Reverse Tubing Chop

Left

4 pt tubing kick back 2nd leg

Lateral Lunge 2nd leg

(c) Justin Baker 2009

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July 09 – “Baby Monster”

Posted by J Baker in Boot Camp on July 9th, 2009

Instructions:

Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.

Repeat exercises in series with 30 seconds between the start of the next sprint. After completing the list rest for 2 minutes and then repeat.

Exercise

Set 1 reps

Set 2 reps

Set 3 reps
walking Lunge

20 slow

16 slow

12 slow
crunches, wrists travel past knees

12 (hold for 2)

10 (hold for 2)

8 (hold for 2)
cross behind lunges

18

16

12
pushup position knee crosses

16

12

8
high Knees

24

20

16
lateral Crawl

20 m one direction, 20 m other direction

15 m one direction, 15 m other direction

10m one direction, 10 m other direction
burpees

8

6

4
chariot Races

40m per partner

40m per partner

40m per partner

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July 07 – “Military Style Aerobics”

Posted by J Baker in Boot Camp on July 8th, 2009

July 07 – “Military Style Aerobics!”

Formula: 1 x through, rest 30 sec, 2 x through, rest 60 seconds

Upper

Overhead Tri ext

(40 sec)

 Lateral Raises (12-15 red tubing) Pushups (40 sec)
Lower Clock Lunges (40 sec) Hop and Stick (30 sec) fwd and back

Horse sit

(40 sec)
Abs Pelvic Thrust (40 sec)

Plank with Frogs

(40 sec)

Bicycle

(40 sec)
Cardio Mountain Climbers (40 sec)

Skipping

(40 sec)

Speed Skating

(30 sec)

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