Going to boot camp on Friday is definitely the highlight of my week only because I know what comes after boot camp. Friday's are a free day for me so everything that I do on this day makes me happy! John's goal is to make/keep us sore throughout the weekend. The only pleasant thought that I have regarding BC is when its over.
During my work out, I spend some of my time in strategic maneuvers positioning myself between the older guys vs. the girls since they would actually make me look bad due to the level the ladies work at. Through the session it is common to hear my instructor constantly calling my name. This normally would be good if someone was calling your name but generally he is saying... Come on Flora! Don't Stop Flora! Keep going Flora! Just finish Flora! Get over here Flora! You would think this class revolves around me, he calls my name so much. Again usually its quite embarrassing to get called out in this manner so I am thinking work harder and don't give up so I don't have to hear my name called so much!
Friday's session
Started with a quick run (10 min)
We used the resistance bands to work our arms. (15lbs)
Push Ups
Mountain Climbers while balancing on a core ball
Lunges with a ball
Squats jumps while jumping over a bar
Lat raises
Leg raises
Lat Pull Down
In between these exercises we are running laps!
Friday, February 25, 2011
Thursday, February 24, 2011
Wash Rinse and Repeat
Today happened to be one of the easiest of my boot camp sessions so far. I am going to take it as the calm before the storm because if I start thinking boot camp will get easy then sure enough John (my instructor) will make us hike up a 30ft mountain in high heels.
Today we started on the treadmill just warming up our little bodies and for some reason I didn't run and surprisingly John didn't make me. (Yay for me) I usually am not in the business of cheating myself because that's what happens if I don't give it my all, but today I was so sore from my Sunday work out that I really needed to take it easy.
After the tread mill we went to the elliptical for 5 min and grinded it out on level 10 (yep a really high hard level) and then in between we did 4-5 exercises.
Lat Pull Down
Leg Curls
10lbs Core ball over our head from side to side (to work our abs)
Curls
Triceps.
After we did our exercises we went back to the elliptical and grinded it out for another 5 minutes until the 60 minutes was over . Easy Peasy Today!
Today we started on the treadmill just warming up our little bodies and for some reason I didn't run and surprisingly John didn't make me. (Yay for me) I usually am not in the business of cheating myself because that's what happens if I don't give it my all, but today I was so sore from my Sunday work out that I really needed to take it easy.
After the tread mill we went to the elliptical for 5 min and grinded it out on level 10 (yep a really high hard level) and then in between we did 4-5 exercises.
Lat Pull Down
Leg Curls
10lbs Core ball over our head from side to side (to work our abs)
Curls
Triceps.
After we did our exercises we went back to the elliptical and grinded it out for another 5 minutes until the 60 minutes was over . Easy Peasy Today!
Sunday, February 20, 2011
Come Rain or Come Shine ~ B.B King
My weekly personal session is held at the track with the purpose of focusing on the use of the bleachers, and the track for running. As mentioned in a previous blog, it is definitely harder to work outside contending with the elements versus indoors with comfortable conditions.
Outdoors I run on a concrete, run up metal bleachers, do mountain climbers on grass or dirt. You would think I would draw the line in the rain, but I didn't. On my way to the track this Sunday as I was on my way to meet my trainer it started to rain. I thought I could just call him and cancel but I was so close I went on to tell him in person to ensure he wouldn't be waiting on me or heaven forbid think I don't take my sessions with him seriously. When I got there I saw more people exercising out in the rain than you would see on a clear and sunny day. I immediately felt happy I came but confused that people were this determined. There were young kids out, elderly people running in the rain, and people running drills. I was like man, I guess people really are more committed to exercise than I thought.
As soon as I got there and started walking to my trainer perhaps he could see it in my face that cancellation was written all over it so without allowing me to speak he pointed to the track and said 2 laps! I thought OK, I am doing this then... Here I go running in the rain. So much for my hair staying straight and cute.
He fortunately did recognize we had some limitations to our work out so he spent most of the hour stretching me out, working on my flexibility, and doing core exercises. I ended being more sore than I have in any of my boot camp classes which shows me the power of stretching. All in all the session was kept and turned into something instrumental in my fitness growth.
Come Rain Come Shine by B. B. King
Outdoors I run on a concrete, run up metal bleachers, do mountain climbers on grass or dirt. You would think I would draw the line in the rain, but I didn't. On my way to the track this Sunday as I was on my way to meet my trainer it started to rain. I thought I could just call him and cancel but I was so close I went on to tell him in person to ensure he wouldn't be waiting on me or heaven forbid think I don't take my sessions with him seriously. When I got there I saw more people exercising out in the rain than you would see on a clear and sunny day. I immediately felt happy I came but confused that people were this determined. There were young kids out, elderly people running in the rain, and people running drills. I was like man, I guess people really are more committed to exercise than I thought.
As soon as I got there and started walking to my trainer perhaps he could see it in my face that cancellation was written all over it so without allowing me to speak he pointed to the track and said 2 laps! I thought OK, I am doing this then... Here I go running in the rain. So much for my hair staying straight and cute.
He fortunately did recognize we had some limitations to our work out so he spent most of the hour stretching me out, working on my flexibility, and doing core exercises. I ended being more sore than I have in any of my boot camp classes which shows me the power of stretching. All in all the session was kept and turned into something instrumental in my fitness growth.
Come Rain Come Shine by B. B. King
Friday, February 18, 2011
TGIF~ I Think!
I can usually count on my boot camp instructor to ensure I start my Friday's off right. In my work week I work Monday- Thursday 10 hour days so I look forward to Friday more so than the average person. Making Friday's the hardest boot camp day is livable only because I know that after 6am I am free at last!
I was a few minutes late to this session which meant I got 5 minutes of run time less than the rest of the group so of course I am mad because I am only cheating myself.
As a class we have no idea what our instructor is going to make us do until we finish the treadmill run. Its either stay upstairs (which I like) or get a mat, a weight and walk down stairs to the basket ball courts (which I don't like) because things can only get harder if there is more room to exercise in. This automatically turns a lunge that would be upstairs from 15 reps since the distance is shorter to 50 reps because you have more court to cover. Something else I learned about the down stairs that I don't like is the a rock climbing flooring that has rubber cushy shreds (I am sure in case someone falls off the wall). John made us run on this which creates a quick sand effect so running is super hard. Yes I am complaining a lot but you would too if someone told you to do:
And to seperate the madness he told us too.....
Run 10 laps in rubber band mesh that makes you sink like quick sand.
We were able to repeat the exercises 3x and run 3 laps... (uh Yeah... He is crazy)
Lets just say 60 minutes couldnt come quick enough!
I was a few minutes late to this session which meant I got 5 minutes of run time less than the rest of the group so of course I am mad because I am only cheating myself.
As a class we have no idea what our instructor is going to make us do until we finish the treadmill run. Its either stay upstairs (which I like) or get a mat, a weight and walk down stairs to the basket ball courts (which I don't like) because things can only get harder if there is more room to exercise in. This automatically turns a lunge that would be upstairs from 15 reps since the distance is shorter to 50 reps because you have more court to cover. Something else I learned about the down stairs that I don't like is the a rock climbing flooring that has rubber cushy shreds (I am sure in case someone falls off the wall). John made us run on this which creates a quick sand effect so running is super hard. Yes I am complaining a lot but you would too if someone told you to do:
- 50 push ups
- 50 sits ups
- 50 squats while jumping over a bar
- 50 bicep curls with a resistance band
- 50 triceps with a resistance band
- jump rope until you die or for 50x which ever come first
- wall sits until you die or for 3-5 min
- core excercises with a ball
And to seperate the madness he told us too.....
Run 10 laps in rubber band mesh that makes you sink like quick sand.
We were able to repeat the exercises 3x and run 3 laps... (uh Yeah... He is crazy)
Lets just say 60 minutes couldnt come quick enough!
Thursday, February 17, 2011
Cycle Thursday
As I go to boot camp more and more I can detect a slight pattern in how the instructor (John) likes to schedule our class routines. Thursday has been set aside for spinning on bikes with little mini stations that have 5-7 minute break out sessions. The sessions are random and generally are cardio burners such as running around the spin room like chickens with our heads cut off until we return back to the bike for another 20 min stint.
The room where we spin has glass all around it and I often wonder what people in the gym are thinking as they look in on us running around, jumping like we have eaten a thousand sugar gum drops, throwing balls around like we are playing dodge ball and whaling our arms around while we run faster and faster. It is truly fun but often when you are going through it at 5am you usually are thinking... Have I gone mad?
This session in between our bike stint we did the following exercises:
The room where we spin has glass all around it and I often wonder what people in the gym are thinking as they look in on us running around, jumping like we have eaten a thousand sugar gum drops, throwing balls around like we are playing dodge ball and whaling our arms around while we run faster and faster. It is truly fun but often when you are going through it at 5am you usually are thinking... Have I gone mad?
This session in between our bike stint we did the following exercises:
- Step ups with 4 steps going from side to side with a 10lbs cardio ball
- 50 push ups (I only do 30) I am not crazy
- Jumping jacks with 5lbs weights in each hand for one minute straight
- Suicides
- Ball with crunches
Friday, February 11, 2011
Aint No Mountain To High!
To keep things creative I decided to do a different type of exercise~ Rock Climbing. I have never seen anyone rock climb before so I was a little intimidated especially when I see kids at the age of 6 climbing effortlessly up a while with no rope and in record speed. I immediately knew this is something that would be challenging for a novice.
Rock Climbing is super fun but it is hard work. There is technique involved and uses primarily the lower part of your body. That required a mental adjustment for me because naturally you feel like using your upper body to pull yourself up or to make the necessary adjustments. Since it was new to me I needed to ask a lot of questions. The people were very helpful and friendly and most of all very patient. Anyone who knows me knows that if I am doing something for the first time, I generally am very reluctant but I will follow through. Thank goodness it is a sport that is easy to catch on and in one session you could learn to climb very quickly. .
This blog is made up on a 2 part session~ I enjoyed Rock Climbing so much, I decided to take my niece and nephew the following week!
Jazzy and DJ 02/18/2011
Prior to climbing you must get fitted with gear (which is an added expense if you don't bring your own) Gear is simply shoes and an harness. I would imagine if you were a serious rock climber perhaps you might need a chalk bag but we did OK without it. To climb up the 30ft walls you must have another person to help you but it is a sport you can do alone if you don't plan on using the ropes. If you have a partner then you can climb the 30ft wall while your partner belays for you. As you can see, it didn't take long before my niece and nephew were little pros's. My niece Jazzy made it her personal goal to climb to the top of every trail she started unlike my nephew or myself. We had no problem coming down right after we looked towards the ground. ~ Oh well at least we get an A for effort. Overall it was a fun active sport that involves the family! Who can ask for more?
The Gym we went too is called the Phoenix Rock Gym and it is the largest climbing gym in Arizona!
The Phoenix Rock Gym
1353 E. University Dr.
Tempe, AZ 85281
This blog is made up on a 2 part session~ I enjoyed Rock Climbing so much, I decided to take my niece and nephew the following week!
Jazzy and DJ 02/18/2011
Prior to climbing you must get fitted with gear (which is an added expense if you don't bring your own) Gear is simply shoes and an harness. I would imagine if you were a serious rock climber perhaps you might need a chalk bag but we did OK without it. To climb up the 30ft walls you must have another person to help you but it is a sport you can do alone if you don't plan on using the ropes. If you have a partner then you can climb the 30ft wall while your partner belays for you. As you can see, it didn't take long before my niece and nephew were little pros's. My niece Jazzy made it her personal goal to climb to the top of every trail she started unlike my nephew or myself. We had no problem coming down right after we looked towards the ground. ~ Oh well at least we get an A for effort. Overall it was a fun active sport that involves the family! Who can ask for more?
The Gym we went too is called the Phoenix Rock Gym and it is the largest climbing gym in Arizona!
The Phoenix Rock Gym
1353 E. University Dr.
Tempe, AZ 85281
Tuesday, February 8, 2011
Core Up!
My boot camp seems to be transitioning to focus on core and strength training more so than it use to. I can clearly see that my weakness is core vs. something like strength training or cardio. It use to be that I could do planks for days but for some reason as of late I find doing a plank for 25 seconds to be the hardest thing in the world.
Today after our 10 min jog warm up we did an obstacle course with some circuit training.
Our first station had 4 maybe 5 stair step stacked and we had to jump using one leg from side to side.
Moving on to the second station we did push ups with sit ups and mountain climbers using a core ball.
We next held a 30lbs ball while standing on a core ball and did 15 squats followed by 15 shoulder press.
After that we got on the tread mill with a incline of 5.0 and speed up to 5.0 for 60 sec. (my speed was 4.2)
We did 3 sets of leg curls on the machines followed by triceps dips, lunges, and ended on bicep curls.
All exercises are done in 3 sets and upon an early completion he adds more exercise so that we can work out for 60 min (non stop) He is such a nice guy!
Today after our 10 min jog warm up we did an obstacle course with some circuit training.
Our first station had 4 maybe 5 stair step stacked and we had to jump using one leg from side to side.
Moving on to the second station we did push ups with sit ups and mountain climbers using a core ball.
We next held a 30lbs ball while standing on a core ball and did 15 squats followed by 15 shoulder press.
After that we got on the tread mill with a incline of 5.0 and speed up to 5.0 for 60 sec. (my speed was 4.2)
We did 3 sets of leg curls on the machines followed by triceps dips, lunges, and ended on bicep curls.
All exercises are done in 3 sets and upon an early completion he adds more exercise so that we can work out for 60 min (non stop) He is such a nice guy!
Saturday, February 5, 2011
Day At The Track
A dear friend invited met to work out with him on Saturday at the track at Phoenix College. After a full workout I committed to more of these types of work outs. I find that the track (outdoors work outs) offer a different experience from inside the gym. For one when I ran 6 laps around the track (roughly 1.5 miles) I found it much harder to run against the wind, which creates resistance and the breathing is much different outdoors vs. in.
Coach Craddock did some basic test to see what my strength and endurance was so he gave me some basic exercises such as lunges, windmills, mountain climbers... etc.
I was pretty sore from Friday's Boot camp so the little we did was enough for me. I guess we will have to see what next week brings.
Coach Craddock did some basic test to see what my strength and endurance was so he gave me some basic exercises such as lunges, windmills, mountain climbers... etc.
I was pretty sore from Friday's Boot camp so the little we did was enough for me. I guess we will have to see what next week brings.
Friday, February 4, 2011
Easier Said Than Done
I don't know if its just me, but I am finding that my boot camp is getting easier as I continue to go. I probably will feel a little differently tomorrow when my back, glutes, and knees are in a lot of pain. I say boot camp is getting easier because I can feel my strength and endurance grow. I always feel great "after" a work out (never during) and overall I am seeing dramatic results.
Today boot camp consist of a 10 min jog as a warm up. We spent our morning doing circuit, core, strength training. The exercise routine started with push ups times 2. I am not even sure how to describe this exercise but it starts with doing a push up, jumping over a step up bar and dropping down as if you are doing an up down into another push up (just know its hard). We went into the next station which was another push up with weights that some how went into a triceps row. Next we got a chance to do some core moves on the core trainer with a core ball. We used this tool to go into squats while lifting up the ball to the side overhead. Next we did jumping jacks with 5lbs weights for 60 seconds and then we did something called push the treadmill. We did the final stations which included pull downs, and core ball sit ups with a resistance ball overhead.
Uh Yeah... Now Its Your Turn!
Today boot camp consist of a 10 min jog as a warm up. We spent our morning doing circuit, core, strength training. The exercise routine started with push ups times 2. I am not even sure how to describe this exercise but it starts with doing a push up, jumping over a step up bar and dropping down as if you are doing an up down into another push up (just know its hard). We went into the next station which was another push up with weights that some how went into a triceps row. Next we got a chance to do some core moves on the core trainer with a core ball. We used this tool to go into squats while lifting up the ball to the side overhead. Next we did jumping jacks with 5lbs weights for 60 seconds and then we did something called push the treadmill. We did the final stations which included pull downs, and core ball sit ups with a resistance ball overhead.
Uh Yeah... Now Its Your Turn!
Subscribe to:
Posts (Atom)