Home Workouts

Posted by on Sep 18, 2011 in Uncategorized | 0 comments

OK, campers. You asked and you shall receive! Here are a few boot camp workouts you can do on your own while at home. (Note to those with FitDecks, you can do your FitDeck workout in place of or in addition to the following workouts).

Also, we all know we need to do benchmarks on Monday, so I expect everyone to have those done and to email me the results so I can put them in our sheet. If you’re foggy on how to do them, you can review that HERE.

All workouts are to be started with 10-20 minutes of cardio (jogging, elliptical, etc…) followed by 5-10 minutes of active and static stretching. Choose from the following choices you should be familiar with from class:

  • Arm Circles
  • Leg Swings
  • Grasshoppers
  • Inchworms
  • Runners’ T-Stretch
  • Ankle Circles
  • Neck Rolls

 

Workout # 1
Perform the following exercises in a row with 15 seconds of rest for a total of 3 sets. Advanced campers, add 10 reps to each:

  1. 20 Pushups
  2. 20 Squats
  3. 15 Alternating Lunges (double count)
  4. 20 Up & Downs (aka Pushup to plank)
  5. 10 Star Jumps
For a finisher, complete the following 5 exercises in a row for 30 seconds each with no rest between. Advanced campers add 10 seconds to each:
  1. High Knees
  2. Mountain Climbers
  3. Half Burpees
  4. Squat Jumps

 

Workout # 2
10 minute leg circuit. 30 seconds rest between exercises.

  • 1 minute- squat, right heel kick, squat, left heel kick, repeat…
  • 1 minute crunches
  • 1 minutes squat jumps
  • 1 minute wall sit
  • 1 minute- squat, right side kick, squat, left side kick, repeat…
  • 1 minute crunches
  • 1 minute- lunges
  • 1 minute side leg lifts (right then left)
  • 1 minute- reverse (backwards) lunges
  • 1 minute reverse crunches

10 minute arm circuit. 30 seconds rest between exercises.

  • 1 minute- while in a squatting position, alternate right/left jabs (make sure when you punch you breathe out & keep your abs tight)
  • 1 minute dips (can use chair)
  • 1 minute- alternate right/left upper cuts
  • 1 minute arm circles
  • 1 minute- wide pushups
  • 1 minute oblique twists
  • 1 minute normal pushups (go all the way down!)
  • 1 minute jackknife crunches
  • 1 minute- alternate right/left jabs but this time go as fast as you can
  • 1 minute narrow (diamond) pushups

Additional ab workout

  • 10 leg lifts followed by 10 crunches
  • 20 bicycle crunches followed by 10 crunches
  • 10 glute plank marches
  • 15 pikes
  • Repeat the cycle as long as you can go!

 

Workout # 3
This one is a medley!  You must score 500 points (advanced campers add 200 points) by performing any combination of the following exercises, with the corresponding point values:
  • Hold plank (.5 points/second)
  • Jumping Jacks = 1 point
  • Seal Jacks = 1 point
  • High Knees = 1 point
  • Plank punch (double count) = 1 point
  • Mountain climbers = 1 point
  • Glute bridge march (double count) = 1 point
  • Cherry pickers (double count) = 2 points
  • Pushups = 2 points
  • Squats = 2 points
  • Squat thrusts = 2 points
  • Star jumps = 3 points
  • Half Burpees = 3 points
  • Full Burpees w/ pushup = 5 points

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