The South Weber Bootcamp is a group of self-organized individuals who are training for different reasons. People attend our sessions to:

-Lose weight
-Get stronger
-Get faster
-Have fun!

We meet at the South Weber Rec Center Monday, Wednesday, and Friday 5:30am - 6:30am. The class is FREE; but, you do have to pay to enter the rec center ($2 per visit for residents).


For more information about the rec center: South Weber Rec Center



Friday, December 23, 2011

Friday 12/23/2011 5:30am-6:30am Workout

12 days of Bootcamp

1- 60m Bear Crawl
2 - Turkish Getups (each)
3- 10 upright rows
4- Standing long jump (4)
5- Dumbbell Curls each (5 each arm)
6- Pistol squats (one-legged 6 each)
7- Clapping pushups
8- Weighted lunge (half court)
9- Burpees (9)
10-100 jump ropes or 30 double unders
11- 25 dips
12- 2 mile run

Start with abs (10 min total)
Abs: 30 sec each twice
Side plank dips X 2
Deadwood
Double crunch
Heel touch
Bicycle
Plank with leg lift
Crunch
Reverse sit-ups (Slow down)
Flutters

Trainer: Regan

Wednesday, December 21, 2011

Wednesday 12/21/2011 5:30am-6:30am Workout

50 Box Jumps
50 Swan dives/Hindu push-ups
50 Kettlebell Swings
50 Weighted Lunges
50 Sit-ups
50 OH Press
50 Back Extensions
50 Squat Clean & Press
50 Burpees
50 Double-under jump rope or 200 single
100m jog 100m sprint X 4

Trainer: Tatiana

Monday, December 19, 2011

Mon-12/19/2011 5:30am-6:30am Workout

Station 1:
Push-ups
Dips
OH Press
Push-up hold
OH triceps

Station 2:
Sprinting
Wall Sit
Squat Walk
Side Lunges
Run Stairs

Station 3:
Jump Rope
Jumping Jacks
Squats
Plank
Sumo Squat

Each set is 2min. Repeat each station twice. No breaks.
Trainer: Sarah McFarland

Friday, December 16, 2011

12/16/2011 Workout

15 Shoulder raises
25 pushups
30 Stepups
15 burpees
25 Bent rows
15 Military Press
30 Reach unders
30 Russian Twists
30 hip raises

1.) 300m skipping and hop up 3 flights of stairs
repeat above
2.) 100 jumping jacks and 100M holding 45lb weight above head
repeat above
3.) Sprint 300m and run 3 flights of stairs