Skip to main content

Wednesday, May 22 Lunchtime Boot Camp

By

Well ... It was our first official Lunchtime Boot Camp today and it was great! At least I thought it was. I had six beautiful ladies join me in the sunny river valley for a great 30 minute workout.  



A Little Bit of Everything ...



Warm-Up - 30 seconds each 

- grapevine (running sideways crossing feet front, then back, using core)

- walking lunges (continuous lunging while walking, make sure knee stays above ankle)

- side walking squats (squat low, pivot, squat low facing the other way)

- forward run 

- push-ups (from toes or knees, keep core tight)

- squats (push weight back over ankles, keep knees behind toes)

- plank jacks (from forearms, jack legs out and back, walk out and back if needed, core tight)

- speed skaters (side lunge crossing leg behind other, touch ground, hop to opposite)



Circuit 1 - group split in two

Group A - stairs!! (until Group B complete their circuit)

Group B - 15 squat jacks (jumping jacks with low squat at bottom)

                - 5 burpies (jump, hop down into low squat, hands on ground, hop to high plank, jump back to standing)

                - 15 mountain climbers (high plank, knee to chest and touch toe on ground, repeat in jogging motion, 2 feet = 1 rep)

                - 15 v-sits (sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)

Switch!



Circuit 2 - partners

1) Partner A - sprint there and back. Partner B - jumping jacks

2) Partner A - sprint there and back. Partner B - mountain climbers

3) Partner A - sprint there and back. Partner B - push-ups



Core - 10 reps each

- double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return)

- reverse crunches (bend knees, keep low back arch flat, lower feet to ground and return)

- crunches (feet on ground, hands on head, crunch lower ribs to hip bones, lower)

- bicycles (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)

- scissors (on back, one leg straight hovering above ground, other leg straight in air, switch legs)

- v-sits

- russian twists (seated, feet on ground, lean back, hands together and twist side to side with breath)

- plank (low plank for 30 seconds, from toes or knees, core tight)



Stretch




Enjoy!


Comments

Post a Comment

Popular posts from this blog

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

By
Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...
2 comments
Read more

5 Healthy Tips for the Holidays!!

By
During one of my last boot camps of 2010 I asked each of my participants to come up with a plan to keep up with their hard work over the holidays. We do not want to ruin your hard-earned results during Christmas, however, this does not mean that you cannot still enjoy some holiday favorites! Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays: 5) Bring a side dish of your own! Offer to your host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe! 4) Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you! 3) Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, ins...
1 comment
Read more

Pelvic Health Series: Our journey to regaining strength, alignment, & function Kellie - part 3

By
This has been a humbling journey for me. Not only seeing a physiotherapist for assessment and treatment, but also journaling about my journey through this blog series. Writing about my experience has allowed me to reflect and dig deeper into learning about my own body. My last blog post explained my initial assessment with Bounce Back Physical Therapy and diagnoses. If you didn’t read it yet you can find it here ! I want to now take you on my journey through my “homework”, three follow-up visits, and what being “discharged” means to me. Homework At each appointment – the initial and follow-ups – Jillian gave me a series of stretches, exercises, and tips to implement into my daily routine. As the list grew, I would often feel overwhelmed with how to sneak it all in. What made it feel more manageable was when I remembered our discussion about how it’s okay to be imperfect and really that our goal is to have perfect alignment and engagement available to us. I actually came t...
Post a Comment
Read more