Hearts- Pushups
Diamonds- 5X squats
Spades- OH Press
Clover- Curls
Jack- 30x Russian Twist
Queen- 10 reach unders each
King- 50 Crunches
Run
Jump Rope
Burpees
Split into 2 groups
5 min on cards, 5 min on cardio
Repeat for 60 min
(Treat Ace as 10)
Trainer: Regan
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
-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
Monday, January 30, 2012
Friday, January 27, 2012
Friday 1/27/2012 5:30am-6:30am Workout
Station 1 (10min):
Jog 220m
Sprint 110m
Butt Kick 110m
Sprint 110m
High Knees 110m
Sprint 110m
Station 2 (10min)
20 Burpees
50 Left kicks
50 Right kicks
25 Skull Crushers
30 Bicep Curls and hold for 30 sec
Station 3 (10min)
25 Pushups
30 Squat kicks (squat and then kick forward)
20 Box Jumps
25 Dips
110m jog
Station 4 (10min)
10 Grasshoppers
Standing Long Jump full court
Forward arm raises- 20 and hold for 30 sec
100 Jump Rope
Lateral arm raise- 20 and hold for 30 sec
Station 5 (10min)
20 Goal Post press
Bear Crawl full court
20 Tricep Ski lift with back on bench
20 Arm rows each arm
Abs (4min):
Leg push- partner
Situps- partner
Plank
Double Crunch
Deadwood
Crunches
Trainer: Courtney Brown
Jog 220m
Sprint 110m
Butt Kick 110m
Sprint 110m
High Knees 110m
Sprint 110m
Station 2 (10min)
20 Burpees
50 Left kicks
50 Right kicks
25 Skull Crushers
30 Bicep Curls and hold for 30 sec
Station 3 (10min)
25 Pushups
30 Squat kicks (squat and then kick forward)
20 Box Jumps
25 Dips
110m jog
Station 4 (10min)
10 Grasshoppers
Standing Long Jump full court
Forward arm raises- 20 and hold for 30 sec
100 Jump Rope
Lateral arm raise- 20 and hold for 30 sec
Station 5 (10min)
20 Goal Post press
Bear Crawl full court
20 Tricep Ski lift with back on bench
20 Arm rows each arm
Abs (4min):
Leg push- partner
Situps- partner
Plank
Double Crunch
Deadwood
Crunches
Trainer: Courtney Brown
Wednesday, January 25, 2012
Wednesday 1/25/2012 5:30am-6:30am Workout
Dirty Dozen
Burpees
High knees 100m
Lunges (each leg)
50 jump rope
Pushups
Hop flight of stairs
Sumo Squat
Jumping Jacks
Do 12 of the above and then the item after each set. Work down from 12 (i.e. 12-11-10-, etc...) For example, 12 Burpees, 100m high knees, 11 Burpees, 100m high knees, 10 Burpees, 100m high knees, etc...)
Abs (30 Sec eac)
-Crunches
-Toes Touches
-Heel Touch
-Plank
-Side Plank rt
-Side Plank lft
-repeat
Trainer: Sarah
Burpees
High knees 100m
Lunges (each leg)
50 jump rope
Pushups
Hop flight of stairs
Sumo Squat
Jumping Jacks
Do 12 of the above and then the item after each set. Work down from 12 (i.e. 12-11-10-, etc...) For example, 12 Burpees, 100m high knees, 11 Burpees, 100m high knees, 10 Burpees, 100m high knees, etc...)
Abs (30 Sec eac)
-Crunches
-Toes Touches
-Heel Touch
-Plank
-Side Plank rt
-Side Plank lft
-repeat
Trainer: Sarah
Monday, January 23, 2012
Monday 1/23/2012 5:30am-6:30am workout
Station #1
-110m jog
-110m sprint
-110m shuffle
Station #2 (15 reps each)
-OH Press
-Curl
-Arm kickbacks
-upright rows
-Static curl
-OH extension
Station #3 (25 ea)
-Double crunch
-Bicycle
-Dead Leg
-Scissor extension
-Hip raise
-Hip rock
-Side crunch
-Russian Twist
Station #4
-Wall sit (60 sec)
-Squats (30)
-Lunges (30)
-Split lung jump (30)
Station #5- AMRAP
-Push-ups
-Wide front pull-up
-Wide push-up
-Reverse grip pull-up
-Military push-up
-Narrow grip pull-up
Split into groups no bigger than 5-6 people. 5 min per station. 30 seconds in between each.
Trainer: Wayne
-110m jog
-110m sprint
-110m shuffle
Station #2 (15 reps each)
-OH Press
-Curl
-Arm kickbacks
-upright rows
-Static curl
-OH extension
Station #3 (25 ea)
-Double crunch
-Bicycle
-Dead Leg
-Scissor extension
-Hip raise
-Hip rock
-Side crunch
-Russian Twist
Station #4
-Wall sit (60 sec)
-Squats (30)
-Lunges (30)
-Split lung jump (30)
Station #5- AMRAP
-Push-ups
-Wide front pull-up
-Wide push-up
-Reverse grip pull-up
-Military push-up
-Narrow grip pull-up
Split into groups no bigger than 5-6 people. 5 min per station. 30 seconds in between each.
Trainer: Wayne
Friday, January 20, 2012
Friday 1/20/2012 5:30am-6:30am Workout
110m sprint
hop 1 flight of stairs
10 pushups
repeat 15X
2 min break
30 sec wall sit
30 bench dips
30 jumping jacks
2 min break
Abs:
6 min dead bugs (Hands and feet up in air. drop an appendage for 1 min)
30 crunches
Trainer: Blake
hop 1 flight of stairs
10 pushups
repeat 15X
2 min break
30 sec wall sit
30 bench dips
30 jumping jacks
2 min break
Abs:
6 min dead bugs (Hands and feet up in air. drop an appendage for 1 min)
30 crunches
Trainer: Blake
Wednesday, January 18, 2012
Wednesday 1/18/2012 5:30am-6:30am Workout
Fabulous 15
15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
600m run
Repeat for 60 minutes
Trainer: Keith
15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
600m run
Repeat for 60 minutes
Trainer: Keith
Monday, January 16, 2012
Monday 1/16/2012 5:30am-6:30am Workout
1st Set
Stations:
1.) Bear Crawl- 30m
2.) Double Crunch
3.) Mtn Climbers
4.) Squat Jumps
5.) Diamond Pushups
6.) Lunge & Lift
Repeat 3X
2nd Set
Stations:
1.) Crab Walk
2.) Froggie Crunch
3.) Vertical Pushup
4.) Run Stance Squat
5.) side-to-side pushup
6.) Sumo Squat
Repeat 3X
3rd Set
Stations:
1.) Inch Worm 15m
2.) Oblique Situp
3.) Side Tricep Rise
4.) Split Jump
5.) Dive Bomber Pushup
6.) 3-Directional Lunge
Once
Instructions:
1.) Split into teams
2.) A person at each station
3.) Do at least 10 reps at the station
4.) can't switch until tagged
5.) When finished, jog in place until all teams done
Trainer: Wayne
Friday, January 13, 2012
Friday 1/13/2012 Workout 5:30am-6:30am
Explosive Speed
Warm-up:
2 min jog
10 min abs
Partner up and switch:
150m sprint
150m jog
Repeat 4 times
15 Box jumps
20 weighted lunges
30m Standing long jump
one-legged lunges- 10 each
100 jump ropes
Repeat above for 40 minutes
10 50m wind sprints to end
Trainer: Regan
Warm-up:
2 min jog
10 min abs
Partner up and switch:
150m sprint
150m jog
Repeat 4 times
15 Box jumps
20 weighted lunges
30m Standing long jump
one-legged lunges- 10 each
100 jump ropes
Repeat above for 40 minutes
10 50m wind sprints to end
Trainer: Regan
Wednesday, January 11, 2012
Wednesday 1/11/2012 Workout 5:30am-6:30am
2 min jog warm-up
Abs w/partner:
Sit-ups and Plank Hold (10 min total)
-One person holds plank while holding feet of other person doing situps
Partner Workout:
Cardio:
1/2 mile run
400 Jump Ropes
40 Burpees
10-Renegade Rows w/pushups
10-Curls
10-Pushup dip blaster
10- Hammer Curls
10- close pushups (hands under shoulders)
Farmers Walk (weight over head for 150m) or handstand for 90 sec
10- Reverse Curls
10- Decline pushups
10- Slow Dips
10- Wide Pushups
One person does cardio, other person does lifts. Switch after one cardio
Trainer: Regan
Abs w/partner:
Sit-ups and Plank Hold (10 min total)
-One person holds plank while holding feet of other person doing situps
Partner Workout:
Cardio:
1/2 mile run
400 Jump Ropes
40 Burpees
10-Renegade Rows w/pushups
10-Curls
10-Pushup dip blaster
10- Hammer Curls
10- close pushups (hands under shoulders)
Farmers Walk (weight over head for 150m) or handstand for 90 sec
10- Reverse Curls
10- Decline pushups
10- Slow Dips
10- Wide Pushups
One person does cardio, other person does lifts. Switch after one cardio
Trainer: Regan
Monday, January 9, 2012
Monday 1/9/2012 Workout 5:30am-6:30am
Plyometrics with Wayne!
Warm up:
60 sec March in place
60 sec Jog in place
60 sec Tires and Run Lunge (alt. 15 sec)
30 Lunges
30 Deep Squats
Rd 1:
Squat Jump- 30 sec
Run Stance Squat- 30 sec
Airborne Heisman- 30 sec
Twist Combo- 30 sec three direction, 30 sec front-to-back
Repeat
Rd 2:
Squat Reach Jump- 30 sec
Run Stance Squat Reach Pickup- 30 sec
Double airborne Heisman- 30 sec
Military March- 60 sec
Repeat
Rd 3:
Jump Knee Tuck- 30 sec
Run Squat 180- 30 sec
Gap Jump- 30 sec
Jump Shot- 30 sec each side
Repeat
Rd 4:
Rock Star Hop- 15 sec each side
Leapfrog Squat front-to-back- 30 sec
Leapfrog Squat side-to-side- 30 sec
Pitch & Catch- 60 sec
Repeat
Core:
- Staggered hands/stack foot push-up (24 total, 4 each side than switch)
- Banana role (5 sec each side. 2 full rotations)
- Leaning crescent lunge (24 total, 12 each side)
- Squat run- 60 sec
- Sphinx push-up- 15
- Speed skater- 20 each leg
- Steam Engine (elbow to knee)- 50+
Trainer: Wayne
Warm up:
60 sec March in place
60 sec Jog in place
60 sec Tires and Run Lunge (alt. 15 sec)
30 Lunges
30 Deep Squats
Rd 1:
Squat Jump- 30 sec
Run Stance Squat- 30 sec
Airborne Heisman- 30 sec
Twist Combo- 30 sec three direction, 30 sec front-to-back
Repeat
Rd 2:
Squat Reach Jump- 30 sec
Run Stance Squat Reach Pickup- 30 sec
Double airborne Heisman- 30 sec
Military March- 60 sec
Repeat
Rd 3:
Jump Knee Tuck- 30 sec
Run Squat 180- 30 sec
Gap Jump- 30 sec
Jump Shot- 30 sec each side
Repeat
Rd 4:
Rock Star Hop- 15 sec each side
Leapfrog Squat front-to-back- 30 sec
Leapfrog Squat side-to-side- 30 sec
Pitch & Catch- 60 sec
Repeat
Core:
- Staggered hands/stack foot push-up (24 total, 4 each side than switch)
- Banana role (5 sec each side. 2 full rotations)
- Leaning crescent lunge (24 total, 12 each side)
- Squat run- 60 sec
- Sphinx push-up- 15
- Speed skater- 20 each leg
- Steam Engine (elbow to knee)- 50+
Trainer: Wayne
Friday, January 6, 2012
Friday 1/6/2012 Workout 5:30am-6:30am
Roll the Dice
Each Station is 10 minutes. Roll a die and do the exercise corresponding with that workout.
Station 1:
1 Bear Crawl 15m
2 Crab Walk 15m
3 Weighted Lunges 15m
4 Squat Walk 15m
5 10 box jumps
6 Sumo Squats
Station 2:
1 20 weighted squats
2 10 Pushups
3 5 Burpees
4 20 Jumping Jacks
5 30 Crunches
6 10 Tricep dips
Station 3:
1 30 Mtn Climbers
2 30 second wall sit
3 20 toe touches with weight
4 10 OH Press
5 10 Lateral side raises
6 30 second plank hold
Station 4:
1 Hop a flight of stairs
2 Run 150m
3 Skip 150m
4 Run 2 flights of stairs
5 High Knees 150m
6 150m backward run
Abs (w/partner)
30 situps
20 situps
10 situps
Partner holds legs and you alternate
Each Station is 10 minutes. Roll a die and do the exercise corresponding with that workout.
Station 1:
1 Bear Crawl 15m
2 Crab Walk 15m
3 Weighted Lunges 15m
4 Squat Walk 15m
5 10 box jumps
6 Sumo Squats
Station 2:
1 20 weighted squats
2 10 Pushups
3 5 Burpees
4 20 Jumping Jacks
5 30 Crunches
6 10 Tricep dips
Station 3:
1 30 Mtn Climbers
2 30 second wall sit
3 20 toe touches with weight
4 10 OH Press
5 10 Lateral side raises
6 30 second plank hold
Station 4:
1 Hop a flight of stairs
2 Run 150m
3 Skip 150m
4 Run 2 flights of stairs
5 High Knees 150m
6 150m backward run
Abs (w/partner)
30 situps
20 situps
10 situps
Partner holds legs and you alternate
Wednesday, January 4, 2012
Wednesday 1/4/2012 5:30am-6:30am Workout
Fabulous 15
15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
15 dumbbell punches side-to-side with leg lift
600m run
Repeat for 60 minutes
Trainer: Keith
15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
15 dumbbell punches side-to-side with leg lift
600m run
Repeat for 60 minutes
Trainer: Keith
Monday, January 2, 2012
Monday 1/2/2012 5:30am-6:30am Workout
Abs (30 sec each, rotate through twice):
Crunches
Side Crunch X2
Plank
Side Plank X2
Hip raises
Deadwood
Bicycle crunch
Flutters
Double Crunch
Run the Rack on these:
OH Press- 3 min
Upright Rows- 3 min
Curls- 3 min
OH Tricep extension- 3 min
Front lateral raises- 3 min
5min cardio: run, jump rope, or burpees
4 decline pushups, 4 incline pushups- 3 min
Handstand- 3 min
Push-up hold on fingers- 3 min
Wheel barrow walk- 3 min
10 Push-up flat and push-up hold (partner up)- 3 min
5min cardio: run, jump rope, or burpees
Workout time ~60 min
Trainer: Regan
Run the Rack: http://www.youtube.com/watch?v=2ONjmahhWbQ
Current weight: 201lbs
Crunches
Side Crunch X2
Plank
Side Plank X2
Hip raises
Deadwood
Bicycle crunch
Flutters
Double Crunch
Run the Rack on these:
OH Press- 3 min
Upright Rows- 3 min
Curls- 3 min
OH Tricep extension- 3 min
Front lateral raises- 3 min
5min cardio: run, jump rope, or burpees
4 decline pushups, 4 incline pushups- 3 min
Handstand- 3 min
Push-up hold on fingers- 3 min
Wheel barrow walk- 3 min
10 Push-up flat and push-up hold (partner up)- 3 min
5min cardio: run, jump rope, or burpees
Workout time ~60 min
Trainer: Regan
Run the Rack: http://www.youtube.com/watch?v=2ONjmahhWbQ
Current weight: 201lbs
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