Attention!! Boot Camp Finale!

Today was my last class with the Healthy Minds/Bodies group.  I just found out today!  I had big plans for us. We were going to go outside and do a FUN  boot camp style class using the beautiful downtown Grand Rapids as our equipment ( hills, benches, trees etc.).  BUT – Mother Nature had other plans.  Freezing rain, wind and cold temperatures  caused me to change plans in a hurry.  When I arrived to class a lot of the participants were so thankful for the change of plans, but not for long!  All exercises were done on a basketball court unless otherwise noted.

5 minute warm up on a cardio machine

1 lap around the track

Walking lunges (Length Of Court)

Power Skips (LOC)

Push ups (10)

Power Skips (LOC)

Plank hold 20 secs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~`

1 lap around track

Prisoner Squat (LOC)

High Knees/Fast Feet (LOC)

Push ups (10)

High Knees/Fast Feet (LOC)

Plank (30 secs)

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1 lap around track

side shuffle (LOC)

Burpees (10)

side low shuffle (LOC)

Burpees (10)

Plank 20 secs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 lap around track

Crab walk ( LOC)

SPRINT! (LOC)

Crab walk (LOC)

SPRINT! (LOC)

Plank (30 secs)

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1 lap around track

5 minutes on a cardio machine…  pushing the pace still!

Cool down.

We finished up with a bit more abs/low back and stretching.

I had hopped to run the mile time trial again, but I think this Boot camp will suffice!  The ladies did such a great job.  Most pushed themselves the hardest I had ever seen them push in this class.  Well done!

I wanted to show them that there are plenty of ways to get a great workout without any equipment.  This was a great full body workout that also helps endurance, power and strength.  It took about 30 minutes depending on how fast you can go while keeping proper form!

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