Mini-Boot Camp: Day 1

"There are no shortcuts to any place worth going."-Beverly Sills

So I'm attempting to defrost from walking to work this morning. I seriously don't understand this northern weather. Last week it was like 80 and sunny and I was ridiculously sweating it up. Now, I'm curled up in sweats and a blanket and still freezing!! But today is the beginning of boot camp, so I have to just take the US Postal Service motto to heart (thank god today is indoors though).

This castle is in the middle of a frozen lake that you can drive trucks across. That's cold

Anyways in the spirit of not turning into an icicle, today is all indoors!! Weights followed by a stair circuit followed by weights. Ideally, the stair circuit should be done with no breaks, but if necessary the rest period shouldn't go over 20 sec.

I'm going to be honest. The post-stairs leg workout is gonna suck. But if it ain't hard, then it ain't boot camp.



Repeat 3X (15 sec break between exercises):

Pushups (10)
Rocca Press (4)
Dips (10)
Bicep curls (15)
Military Press (10)
ABCs
3-Way Lifts (10 each)
Leg raises (15)
Bicycles (20)

Stair circuit (2 flights of stairs):

Run (2x)
Every other lunge (1x)
Single leg hop (1x, switch legs halfway)
Run (2x)
Bunny Hops (1x)
Run 2 at a time (1x)
Quick feet: Up-Up-Down-Down (i.e. Left up-right up, left down-right down) (1x)
Run (2x)
High Knees (1x)
Butt Kicks (1x)
Run (2x)

Repeat 3x (15 sec rest between sets)

Overhead squats (10)
Hamstring kicks (15)
The Shrimp (10/leg)
Split jumps (20)
Lunge Wheel: Front, Side, Back, Reverse (10/leg)
Deep Squat High Kicks (10/leg)
Towl Slides (10)
Plank (30 sec)
Russian Twist (20)