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.