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Not Quite Boot Camp

Fri Apr 09, 2010 5:14 pm by Drew

I don't know that anyone will read this, but I'm going to say it anyway...

Starting Sunday, I'm getting off my butt and doing what I'm supposed to. For the past three weeks, I've been getting up early and going to the gym, but I haven't followed it up with cardio and diet. (Cardio - no excuse. Diet - its been a bit hectic)

So I'm making a public commitment to do better for at least the next …

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Comments: 3

FITNESS EXPO & BOOT CAMP

Sat Jan 16, 2010 8:02 pm by Bonnie

FITNESS EXPO AT THE MALL

BOOT CAMP AT 8:00AM IN THE NORTH LAWN AT THE MALL
MALL WALK WORKSHOP & MALL WALK AT 9:00AM
FITNESS EXPO 10AM-3PM

EVERYONE'S INVITED. Anyone who wants to work the booth, participate in group demonstrations, etc just let Bonnie know! Smile

Comments: 1

Come Run With Us

Fri Jan 15, 2010 7:54 pm by Drew

Marcus and I did the Walt Disney World half marathon on January 9. We both had done a half marathon before, but never in such a large group.

The run was great. It started outside EPCOT, ran over Disney roads, then through the Magic Kingdom (including running through Cinderella's castle), and back to EPCOT.

While it was fun, it would have been better in two ways: 1. not be so stinking cold …

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Comments: 10

Boot Camp is Over. Now What?

Fri Apr 09, 2010 3:53 pm by Drew

One of the worst things about boot camp is when it ends. Yes, it is wonderful to not have people yelling at you to "Hold Plank!!" for an hour, but what do you do after that in order to not lose the progress you made?

Let's get some ideas, people!

Comments: 3

A Shot of Motivation for those in need

Fri Apr 09, 2010 5:04 pm by Drew

A couple thoughts to motivate you in the hard times.

If you quit when things get hard, you will never realize exactly what you can do and how far you can go.

The saying goes "Pain is weakness leaving the body." I'd like to add that pain is also a way to remember that you were built for more than eating and sitting. I remember some of the days that were the hardest and I HATED …

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Comments: 0

Confession Corner

Fri Apr 09, 2010 4:01 pm by Drew

Okay, so I did boot camp last year. Three of them, in fact. Since then... let's just say I fell off the wagon and haven't tried to catch it till recently.

I went from 270 (1/09) to 237 (8/09), mostly because of boot camp. However, after August, I have done very little, except run occassionally. I'm back around 255. I CONFESS!!

I know that I am not the only one. Someone else 'fess up. …

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Comments: 0

First Leg day at maxxx

Tue Jan 19, 2010 10:09 pm by TrainerSteve

I just wanted to tell you guys how amazed I was at how well you all did today. Even though some of you got sick... you dug in deep and kept going. Jen W, I want you to regroup and come back tomorrow. You just need to eat more than celery. Clamydia, no more spaghetti dinners. You are all crazy. I really had to dig deep to come up with this crazy workout and you guys dominated it. Rock on …

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Comments: 0

DIET TALK FEB 13

Sat Jan 16, 2010 8:00 pm by Bonnie

Second and final diet talk at 10am at Longevity with Bonnie. We will be going over inbodies and diet troubleshooting. Bring your journals and inbodies.

Comments: 0

DIET TALK JAN 23

Sat Jan 16, 2010 7:59 pm by Bonnie

Diet talk at 10am at Longevity. You are required to attend ONE diet talk.

Comments: 0


EXTREME TREADMILL WORKOUT

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EXTREME TREADMILL WORKOUT

Post  Bonnie on Tue Apr 20, 2010 1:24 pm

BOOT CAMP TREADMILL WORKOUT ROUTINE

10-MINUTE WARM-UP: Warm Up with a 10 Minute Power Walk.

3-MINUTE POWER-UP SEGMENT:
1st Minute - Walk at 3.5mph with no incline.
2nd Minute - Jog at 5.0mph and 5 incline.
3rd Minute - Run at 5.0mph and 10 incline.

Slow down to 1.5mph, or slower if needed, and begin exercises: (Do each exercise for 30 seconds to one minute) Refer to video for help.

1. Walking lunges - (1.5mph) Standard walking lunges at a slow speed in order to get deep. (Works Quads, Butt and cardio.)
2. Skateboard lunges - (1.0mph) With one leg planted on the very rear of the side platform on the treadmill, lunge forward with the opposite foot and ride the belt back to a full stand and repeat lunge. Action simulates pushing a skateboard. Switch legs. (Quads & Cardio)
3. Walking Side Squats - (1.0mph) Facing the left side, step and squat to the right (front of the treadmill), then bring the left leg back in to meet the right leg and repeat, staying on the treadmill at all times. Switch sides. (Quads, Butt & Cardio)
4. Side Step-Ups - (1.5mph) Standing on the ground and facing the left side, lunge/step your right leg up and onto the treadmill (toward the front of the treadmill), lifting the opposite leg up off the ground and into hip abduction and return leg to the ground to repeat. Switch sides. (Quads, Outer Thigh & Cardio)
5. Plyo Squats - (1.0mph) Standing at the end of the treadmill, jump up on the treadmill into a squat, riding in the squatting position (similar to the squatting position of a cross country skier) and jump back on the ground and repeat. (Butt, Quads & Cardio)
6. Reverse Mountain Climbers - (1.5mph) With hands on the floor (in prone/plank position), walk your feet back and forth, getting nice and big steps. The faster the speed, the faster and smaller the steps. Can incorporate a push-up between steps, walking in the push-up position for 4 steps and and the push-down position for 4 steps. (Works Core, Arms and Cardio.)
7. Reverse Upside-down Mountain Climbers - (1.0mph) With hands planted on the floor behind the treadmill in the supine position (facing up), walk with heels of your feet on the treadmill. (Core, Arms and Hamstrings)
8. Backward Upside-down Mountain Climbers - (1.0mph) With your hands on the front of the side platforms of the treadmill facing the back of the treadmill in the supine position, walk with your heals slowly extending one leg completely out while the other rides the belt. Core, Arms and Hamstrings)
9. Dive Bombers (1.0mph) - Similar to a military dive-bomber push-up, with your feet out wide on the ground (facing the treadmill and beginning with your hands planted on the side platforms of the treadmill) "dive" your hands and body out on the the treadmill with your hands closely planted on the belt together. Ride it toward the end of the treadmill and "dive" back forward repeating the motion. (Works Core, Arms and Chest.)
10. Hand Walking - (1.0mph) In plank position, holding your core tight, place feet on the ground while walking with your hands. Keep body straight, stretching your body out over the treadmill, keeping a strict plank position. Exercise can be modified by being on your knees. Motion simulates the ab wheel action. (Arms and Core)
11. Crab Crawl - (.5mph) With your feet planted on the ground facing away from the treadmill, place your hands behind you on the treadmill, walking like a crab. (Triceps/Arms)
12. Side walking push-ups - (.5-.8mph) With body extended out to the right side of the treadmill (rear of treadmill is on the left) in plank position and hands on the treadmill. Do a push-up, then lift left hand up, crossing it over and in front of the other hand so the right hand can then move into the push-up position again.

Go back to the Power-Up Segment and repeat.

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Re: EXTREME TREADMILL WORKOUT

Post  tking on Thu Jan 20, 2011 11:40 am

treadmill workout is a convenient way for people to get quality exercise in all climates. It make workouts more accessible and controllable.
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