Bootcamp Workout Fall Week 2

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts. Set the timer to 8 rounds.  20 seconds of work, 10 seconds of rest and whatever prep time you need before you begin a new round. Message me if you have any questions about the workout or anything else.

Tabata

Set 1:

Front Lunges with curls

Open Up Jacks

Set 2:

Burpees

Side Plank

Set 3:

Leg up Chest Fly

Pushups

Set 4:

Wall Sit

Heisman

Set 5:

In and out Curl

Upright Row

Set 6:

Glute Bridge Lat Pulls

Spiderman Plank

Set 7:

Vsit tap overs

Hell Raisers

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Bootcamp Workout Fall Week 1

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts. Set the timer to 8 rounds.  20 seconds of work, 10 seconds of rest and whatever prep time you need before you begin a new round. Message me if you have any questions about the workout or anything else.

See you next week!!!

Set 1:

Squat

High Knees

Set 2:

Curl

Plank

Set 3:

Heel Raise

High 5 Jump

Set 4:

Side Bends

Vsit Hold

Set 5:

Lunges

Triceps

Set 6:

Mt Climbers

Knee to Elbow Crunches (legs out)

Set 7:

Gorilla Crawl

Pushups

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Bootcamp 10/5

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Here is our workout from Bootcamp Week 3!  It has many super sets as well as bursts of cardio.  

Remember Monday is Columbus Day and there will be NO CLASS!!!

Set 1:

One arm pushup (other arm elbow planked)

Chest Fly, twist at top

Set 2:

Super Mario

80/20 Squats

Set 3:

Walking Plank

Vsit (DB Rainbow over)

Set 4:

Squat, Kick one leg (all one side)

Stationary Side lunge, stay low touch foot

q

Shoulder Press

Side Bends

Set 6:

Burpees

Tricep Extensions Bent over

Set 7:

Glute Bridge (at, lift a leg)

1,2,3s

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Bootcamp 9/28

Hey Bootcampers!  You all did great last night!    Week 2 can seem like some sort of a "wake-up" call for many.  You all did great!  Here is what we did in case you want to do it again at home!

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Class 2

Warm Up

Tabata

Set 1:

Gate Squats

Elbow Plank

Set 2:

Upright Row

Cross jacks

Set 3:

Penguins

Pushups

Set 4:

2 Moving Squats with DB

Front/Side Raises

Set 5:

Mountain Climbers

Skull Crusher

Set 6:

Side Lunges

Deadlift

Set 7:

4 and 4 run

Hammer Curl (balance)

Cool Down

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Bootcamp: Monday 9/21

Hey Bootcampers!  You all did great last night!    Week 1 is typically abbreviated because of the paperwork we need to cover.  Here is the plan of what we covered.

To do this, or any other Tabata workout simply download one of the many Tabata Timer Apps or go HERE and use an online timer to regulate your workouts.

Class 1:

Set 1:
- Squats
- Bicep Curls

Set 2:
- Forward Stepping Lunges
- Overhead Tricep Extension

Set 3:
- Regular High Plank
- Jumping Jacks (or Prisoner Jacks)

Set 4:
- Pushups
- Situps


See you all next week!

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Cardio Dance Monday 9/21

What a GREAT first class!  

Here are the songs we did yesterday and will do for next week (plus a couple more!).  

Some of the songs are remixes.  If you want to find them on the internets, just copy and paste them into a Google search.  Most songs come up in YouTube.

If you have problems finding a particular song let me know and I will point you in the right direction.

See you all next week!

1.  Yeah 3x - Chris Brown (warm up)

2.  Juicy Wiggle - Art Burns

3.  Payphone - Maroon 5 feat. Wiz Khalifa

4.  You Should Be Dancing - Liquid Paw

5.  Shake Señora - Pitbull feat. T-Pain, Sean Paul, and Ludacris

6. Africa - Fresh Face Dolls (cool down)

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New Bikes for the Family

Traded the van for it straight up. 
I can get 70 miles to the gallon on this hog. -Lloyd

One of the quickest ways to save money is to drive less.  If you trust the bean counters at the IRS, their standard milage rate for 2015 is 57.5 cents per mile.  The standard mileage rate is based on an annual study of the fixed and variable costs of operating an automobile, including depreciation, insurance, repairs, tires, maintenance, gas and oil.  I believe them.

So where can we save money by choosing to bike instead of drive?  At our new house, we are between 1-3 miles from just about every local and big box store imaginable.  We should be able to save a significant number of driven miles after we move.  At our current house, going anywhere is minimally 4 miles so we won't be able to fully embrace this lifestyle until we move.

Another place I want to target is my commute.  At our current home,my commute is 39.2 miles roundtrip.  At the standard mileage rate that is $22.54 per day or $112.25 per week.  Another way to look at it is $83,660 ($112.25 * our 752 magic number) in lost investment over ten years.  At our new home, my commute is slightly less at 30.8 roundtrip, but that is still $17.71 per day.  My hope is that our new offices get moved downtown.  This will make the trip about 10 miles each way.  In either case, I am going to give it a try on a bike.  If I can make the trip is less than 1 hour, I am in.

The Quest

The boys have 20" BMX-style bikes that they are quickly outgrowing.  Stephanie and I have not owned a bike since we were 13.  The challenge was to find good, cost-effective bikes for the whole family.  I began the quest on Craigslist and the Internet.  I got surprisingly lucky with the boys bikes.  I found two DBX 24" mountain bikes from two different people on CL.  Two different colors of the same bike and in good shape, perfect.  I was able to negotiate one down to $80 and the other down to $55.  Bottomline, two quality bikes for $135.  DBX is a Dick's rebranded Schwinn bike with decent components.  Needless to say, the boys love their new bikes and ride them all the time.

I found the search for adult bikes on Craigslist to be more challenging.  I found very few hybrid bikes of good quality.  We plan on using these bikes to replace driving and I maybe putting on 30 miles a day, I started looking for new bikes.  Plus, Stephanie and I are not going to out grow them.  Buying a quality bike is like buying a quality shoe.  It should last until you wear it out from use.  After doing a good bit of research, I narrowed down our choices to three bikes in my price range of around $300:

• Nashbar Trekking Bike
• Schwinn Discover Men's Hybrid Bike
• Diamondback Bicycles 2015 Edgewood

We decided on the Schwinn.  It was rated high by many review sites, Amazon reviews and was the Best Hybrid Bike For The Money.  I had some Amazon points and cannot beat 2-day shipping with Amazon Prime.  We ended up getting a matching pair, his and hers, Discover models, Schwinn helmets, and awesome lock system called Cocoweb.

The Results

We have had the bikes for a little over two weeks.  We ALL love them.  We've only put on about 20 miles as a family with the kids putting on a few more miles around the neighborhood.  The Schwinn Hybrids are light, smooth and very enjoyable to ride.  I hope to use the bikes more after we move, it has been crazy since we sold our house.

I also made a deal with the boys, I am going to give them 10 cents per mile for everything trip that we would have normally used a car.  The frequency of these types of trips will increase after the move.  They have already told me that they love riding.  I cannot wait to cycle more!

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