General Notes:
  • Are you spending hours chauffeuring and waiting to make sure your kids are being active and motivated and leaving little or no time for your own activity or fitness?
  • Time is one of the biggest barriers in keeping up with your workouts
  • We recently covered home boot camps, but you can take it on the road as well!

 

Tips:

  • Warm up first - with some brisk walking or light stair climbs
  • Find a friend - SURE, you're going to feel self-conscious, but if you won't feel quite as silly with someone else and as soon as you get started, you really won't care...when you've finished and are feeling pumped, those around you will only WISH they'd been as wise with their time!
  • Keep it Simple - don't worry about complex exercises; stick with exercises you know and you feel comfortable with; alternating from upper to lower body...and just keep it moving
  • Keep Count - decide on your sets and reps - again, keep it simple.
    • Choose 4-6 exercises
    • Do 10-20 reps of each exercise
    • Repeat the cycle of exercises 1-3 times!

 

Stadium Boot Camp

 

Exercise

Descriptions

Reps/Sets

Stadium
Stair climb

锟�         There's nothing like climbing the stairs of any stadium to give you that "Rocky" feeling

锟�         Start light and gradually increase intensity

2-4 flights in a set

Bench Squats

锟�         Start - standing up in front of the bleachers or a bench

锟�         Action - squat down ALMOST touching and press back up

锟�         Focus - keep the torso long, avoiding any rounding through the back; press through the heels to lift

 10-20

Bench Push Ups

锟�         Start - face bleachers or a bench placing hands on the bleacher and up on toes with body extended back in a long line; hands under chest

锟�          Action - bending from elbows, lower down and press back up

锟�         Focus - keep torso long (avoid a rounding or "hammock" back); keep elbows in at sides

10-20

Lunges

锟�         Start - stand along the bleachers by a flight of stairs; place one foot up flat on the step; up on the back toe with the back leg straight

锟�         Action - drop the back knee down and up

锟�         Focus - keep the posture tall with head up (ears, shoulders, hips in line); front foot stays flat

10-20

each leg

Triceps Dips

锟�         Start - seated on the bleachers or bench with hands down besides your hips; lift just off and away from bench suspending your body

锟�         Action - bending at the elbows, lower down and up

锟�         Focus - keep torso tall; keep elbows in at sides

10-20

Plank Core

锟�         Start - in push up position with hands on bench or bleacher under the chest

  1. Rotations - keeping the hips centred, roll the hip under and up to the right, then left (you should feel like a rotisserie chicken!)
  2. Knee pulls across - alternate and tuck one knee under and across toward the opposite elbow
  3. Knee pulls out - alternate and tuck one knee to the outside of the same elbow

锟�         Focus - keep the torso long, avoid back rounding or "hammock"

5-10 each

Lunge Ups

锟�         Start - as in above lunge

锟�         Action - press in to the front leg and lift the body up and tucking back knee in; return to start position

锟�         Focus - keep torso tall and the action controlled focusing front let

 

Calf Raises

锟�         Start - standing by a stair with one heel resting on the step (can be done just by lifting that foot as well)

锟�         Action - press up and down to the toe of the stabilizing (bottom) leg

锟�         Focus - control the movement (be careful not to simply drop back down); use a ledge or your friend to balance if needed

10-20 each leg