Francine - I need some ideas on bootcamp drills
- Thread starter l_fam
- Start date
Wow that is soo weird , I just emailed the lovely DebbieH about my class!(she's the best, love exchanging ideas with her-she's soo talented) This is great no extra typing have it handy }( the first half hour was sequences of punches,side kicks, front kicks-chambers, etc the bootcamp drills were 2 mins with 30 sec recovery:
Equipment of each station-steps,mat,dumbells,kickboxing bag,stability ball,dumbells,punching bag,jumprope,tubing,med ball
* I had a lil modifications for those who couldn't handle it(but they were still working out
give you them at the bottom
2 steps ranging in height
Step 8 in high for jumps/ * one beside it 14 in(for mod)
Round 1 ski hops and jump up on step
Round 2 any ab work on mat (drill to fatigue abs)
Round 3 military presses (3,5,8) start heavy and lower as you feel the burn)
Round 4 step up on the bag with the right foot(hold top and kick with the left foot high(kick) then step down and step up with the left foot holding on to the top of the bag and kick with the right foot(high kick)
Round 5 pushups on ball(feet on ball and extended out)
Round 6 tricep extensions (1 arm a min a piece)
Round 7 punching series on the bag for 1 min then kicks on the bag for 1 min
Round 8 jump rope
Round 9 sumo side lunges *(tubing for mods)*
Round 10 plyo hops with med ball 5 up walk back 5,
then we did sparring drills for 8 mins(partnered up) we finished off with butterflies ab work ,planks and a tai chi cooldown
***The modifications for some rounds were
butt lifts for Round 1 ( 1 min per leg lift on the 14 in step crossing arms in front and over head)
Round 5 (pikes on floor)
Round * tubing-standing on the tubing holding the straps and going side to side together side )not much movement but with resistance)
Hey Linda, I was gonna post some programs of mine on this site hoping that other trainers would join in to give others ideas/suggestions on how to spice up there workouts with nonvideo days! I was talking this over with FitnessGodess a couple of weeks ago, who was very encouraging about it(thanks Deborah) I just haven't had the time to print everything up! I think it would be a great idea to do this under rotations with our names as the post, and we can keep adding to that particular thread to keep it all in one place and organized(easy to find)! What do you think? I already have a list of rotations made under various rotations and I'll add my programs there, can you start one and share some of your formats? any other trainers out there interested in sharing your knowledge with us? Oh Wayne BTW you definietly have to start one, so we can progress with you on the 20 min version(thanks for posting that)
This will be soo cool to have a spot not only for rotations but programs that can be alternated with our current video workouts! Should we have a separate post for this--A want ad?
Hope this gives you some ideas! TTYS feel free to email me anytime!
Equipment of each station-steps,mat,dumbells,kickboxing bag,stability ball,dumbells,punching bag,jumprope,tubing,med ball
* I had a lil modifications for those who couldn't handle it(but they were still working out
give you them at the bottom2 steps ranging in height
Step 8 in high for jumps/ * one beside it 14 in(for mod)
Round 1 ski hops and jump up on step
Round 2 any ab work on mat (drill to fatigue abs)
Round 3 military presses (3,5,8) start heavy and lower as you feel the burn)
Round 4 step up on the bag with the right foot(hold top and kick with the left foot high(kick) then step down and step up with the left foot holding on to the top of the bag and kick with the right foot(high kick)
Round 5 pushups on ball(feet on ball and extended out)
Round 6 tricep extensions (1 arm a min a piece)
Round 7 punching series on the bag for 1 min then kicks on the bag for 1 min
Round 8 jump rope
Round 9 sumo side lunges *(tubing for mods)*
Round 10 plyo hops with med ball 5 up walk back 5,
then we did sparring drills for 8 mins(partnered up) we finished off with butterflies ab work ,planks and a tai chi cooldown
***The modifications for some rounds were
butt lifts for Round 1 ( 1 min per leg lift on the 14 in step crossing arms in front and over head)
Round 5 (pikes on floor)
Round * tubing-standing on the tubing holding the straps and going side to side together side )not much movement but with resistance)
Hey Linda, I was gonna post some programs of mine on this site hoping that other trainers would join in to give others ideas/suggestions on how to spice up there workouts with nonvideo days! I was talking this over with FitnessGodess a couple of weeks ago, who was very encouraging about it(thanks Deborah) I just haven't had the time to print everything up! I think it would be a great idea to do this under rotations with our names as the post, and we can keep adding to that particular thread to keep it all in one place and organized(easy to find)! What do you think? I already have a list of rotations made under various rotations and I'll add my programs there, can you start one and share some of your formats? any other trainers out there interested in sharing your knowledge with us? Oh Wayne BTW you definietly have to start one, so we can progress with you on the 20 min version(thanks for posting that)
This will be soo cool to have a spot not only for rotations but programs that can be alternated with our current video workouts! Should we have a separate post for this--A want ad?
Hope this gives you some ideas! TTYS feel free to email me anytime!
FitnessGoddess
Cathlete
I STILL THINK THIS IS A GREAT IDEA! And putting it under the rotations would be the perfect place for it so they don't get lost in the shuffle!