Free Bootcamp Workout Tomorrow

Hey guys, happy Saturday!

I just wanted to pop in and share a fun event happening in the Boston area this weekend that involve two pretty awesome companies.

Ultimate Bootcamp Event[Source]

Ultimate Bootcamp is having an event tomorrow (Sunday 9/29) with City Sports in Porter Square. They’ll be hosting a free bootcamp workout at 10am followed by breakfast at the store and in-store shopping with an exclusive discount for the workout attendees only.  Attendees will also get 20% off their first four-week Ultimate Bootcamp session!

Here’s more info if you are interested: www.ultimatebootcamp.com/citysports.  Note that online registration is required in advance, so if you do want to go make sure to sign up.

I will be there with a few friends… hope you’ll join me too!

Lunge Up the Hill (Please)

Tuesday night was my last night filling in for outdoor bootcamp.  I thought I was going to rip my hair out by the time I got to the gym though.  Did anybody else sit in Tuesday night’s horrible Boston traffic?  My regular 20 minute commute took me 90 minutes.  No typo.  90 minutes.  I can’t think of a bigger, more frustrating waste of time than sitting in traffic like that.  I thought I was going to be late, but luckily made it just in time.

Needless to say, I was certainly in the mood to let out some frustration by the time I started teaching.  And unfortunately on days like this, my frustration is usually taken out on my class!  Sorry guys.

Lunges up the hill
Here’s the workout we did, each round was done in a circle facing each other:

Warmup
2 laps around the Y, dynamic stretching

Round 1

  • 60 seconds v-step run with right lead
  • Lunge series right (back lunge to ankle, back lunge to knee, back lunge to knee with calf raise, back lunge to knee with hop – 10 each)
  • 60 second cross knee plank

Repeat series on other side

Cardio
Run up and down the hill

Round 2

  • Side shuffle taps in and out circle
  • Squat walks around circle, when back at starting point 10 regular squats and 10 jump squats
  • 60 seconds rolling planks

Repeat series on other side

Cardio
3 rounds of Indian runs around basketball court

Round 3

  • Inchworms
  • Triceps dips + toe taps
  • 60 seconds spiderman planks

Repeat series

Cardio (kinda)
Lunge up the hill!  And run back down.  That’s what’s pictured above.  The picture doesn’t really do this particular hill justice.  It’s a big one!  The class said I was evil for making them do this, but I said that it’s not evil if I say “Lunge up the hill, please.”  Right?

Last Round
(Did not repeat this round a second time)

  • 1 round of pyramid pushups (up to 5 and back)
  • 1 round of in-out-ups
  • 1 round of Russian twists
  • 30 second 6 inch hold

Cooldown/Stretch

I will miss this class now that I’m done filling in.  They’re a fun time!

Have you ever taken an outdoor bootcamp class before?  What’s the hardest bootcamp drill your instructor has made you do?

Bootcamp in the Rain

Talk about dedication.  Last night I subbed for outdoor bootcamp again.  I jinxed myself by saying last week was a beautiful night for bootcamp, because last night?  Not so much.

Bootcamp in the Rain 3

Bootcamp in the Rain 1

The class started at 6:15 under a very dark rain cloud, and by the time we completed our warm-up laps by 6:20, the sky opened up.  Instead of complaining or wanting to bring class inside though, these class members stuck it out.  There was a unanimous class vote to keep going through the downpour.  Bootcamp in the rain it was for these troopers!

Bootcamp in the Rain 2

Bootcamp in the Rain 4

I taught a stations themed class that looked like this:

Warmup
2 laps around the Y

5 Stations #1
60 seconds at each station, 2 people at each station

  • Alternating front lunges
  • Straight arm spiderman planks
  • Squat jumps
  • Pushups
  • Triceps dips

Two Minutes Cardio

  • 30 seconds burpees
  • 30 seconds runners
  • 30 seconds burpees
  • 30 seconds runners

Then repeat 5 stations #1 and take a lap!

5 Stations #2
60 seconds at each station, 2 people at each station

  • 180 squat jumps
  • Straight arm plank shoulder taps
  • Touchdown lunges
  • Inchworms
  • Overhead presses

Two Minute Cardio

  • 30 seconds burpees
  • 30 seconds runners
  • 30 seconds burpees
  • 30 seconds runners

Then repeat 5 stations #2 and take a lap!

For the end of class we had some extra time, so we did some non-stations stuff.

Upper Body Isolations

  • Arm rolls / back fist / palm slap combination
  • Isometric bicep holds

Duck Duck Goose

  • 1 round with regular planks
  • 1 round with reverse planks

Cooldown / Stretch

Bootcamp in the Rain

What rock stars, huh?  They said it made them feel like they were doing “actual” bootcamp.  I loved this energy!

Ever done a workout in the pouring rain? 

I’ve worked out in the rain before, but I had never taught my indoor class soaking wet until last night!  I brought a change of pants, but the pants I had on while outside were so wet I didn’t think I’d be able to get them off in time.  I did luckily have a change of sneakers though!