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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Best Ever Campfire Potatoes

I am getting sick of the same-old, same-old grilled items over and over.  I also know that my kids are sick of the same old stuff as well (awe, we are having hotdogs AGAIN?!).  I came across this potato recipe on the Favorite Family Recipes blog.  It looked easy and delicious and it looked like something my kids would dig so I gave it a shot today and it was a real big hit!  The best part was that the foil potato packets can be personalized to each picky eaters particular like of the day.  Bacon and cheese for my one son, scallions and cheese for my other.  I tasted some and they were so good I would consider adding broccoli or something else for myself sometime.

I wasn't able to get a good picture of the meal so here is a picture provided by Favorite Family Recipes.

Ingredients

• Potatoes, scrubbed and cut into bite sized pieces (we keep the potato skins on)
Ranch Mix:
• 1/4 c. mayonnaise
• 1/4 c. sour cream
• 1 dry packet Hidden Valley Ranch mix
Optional Topping Ideas:
• ham
• bacon
• sausage
• onions
• peppers
• broccoli
• your favorite cheese

Instructions

• After potatoes are washed and cut, combine the ingredients for the ranch mix. Use just enough of the mix to thoroughly coat the potatoes and stir together in a large bowl.
• Spoon potatoes out onto individual aluminum foil squares and sprinkle with desired toppings. We did cheddar and bacon for one, and gorgonzola cheese and bacon for the other.
• then wrap the potatoes up in the foil so they are completely covered. We usually wrap each one in two pieces of foil.
• Bake, grill, or cook in a fire pit. It is ready to eat when you peel back some of the foil and potatoes are fork tender and break apart easily.

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