Fitness Fellowship 6 Week Bootcamp Homework

Fitness Fellowship Homework:

These can be done on any 2 days of week...supplements for only working out 3 days per week.  

Week 1: 

Walk 10min/Run 15 min nonstop/walk 5min

Run 3 x 5 min running as fast as possible....walk 2 min after each 

         -if have gps, try to keep pace of each 5min run within 10sec

Week 2:  

walk 3 min/Run 25 min nonstop/walk 2 min

2 x 1 miles (10 min if don't have distance tracker) as fast as possible...walk 5 min between

Week 3:

Run 30 min nonstop

walk 3 min/Run intervals for 1.5 mi (or 15 min) - sprinting 20 sec and walking 10 sec until time expires/walk 2 min

Week 4:

Walk 1 hour

Walk 3 min/Run 15 min/walk 2 min

Week 5:

Walk 3 min/run 20 min nonstop/walk 2 min/run 20 min/walk 5 min

Run 4 x 5 min running as fast as possible....walk 2 min after each 

         -if have gps, try to keep pace of each 5min run within 10sec

Week 6:

Walk 3 min/run 45 min nonstop/walk 2 min

Run 3 x 1 mile as fast as possible (or 10 min)... walk 2 min between each

All running can be replaced with swimming or biking workouts...text me if you will be doing either and I can give you the aerobic alternative

Ben and Cori workouts

Here are a few at home workouts my husband and I have been doing...they have all been great so far!

#1:

Tabata (20 sec on/10 sec off for 4 min each ex)

Burpees
Sit ups
Air squats
Jump rope (double unders if able)


#2:

4x (quick rest between sets to get water)....took us just under 20 min to do

10 burpees with dumbbell thrusters
50 jump ropes
15 pushups
10 wheel abs
20 box jumps

Small Group Lady's Workouts

So... a few ladies and I from my small group are getting together every Tuesday and working out and here are the workouts we are doing. We have a pregnant lady who is 1.5cm dilated in our midst, so we keep them fairly mild :)

Small Group Workouts:

#1:

3x

1 min on/20 sec off

bent over row (switching arms @ 30 sec)

bi curls

bench press

chair dips

air squats

#2: 

10,9,8,7,6,5,4,3

DB swings

pushups

sit ups x 2

walking lunges

mil press

Fitness Fellowship Abilene Bootcamp 1 Oct

Let me know if you are interested :)

Killer Interval Workout!

I did each exercise for 1 minute, with 15 seconds rest when moving to the next exercise. (you can modify this to 45 seconds of work with 25 seconds rest)

I rested 1 minute between each round and completed 3 rounds.

Weights I used are in parentheses, if no weigh is listed I only used body weight.

3x
1. Goblet Squat (25#)
2. Mountain Climber
3. 2 Arm Dumbbell Swing (20#)
4. T-Pushup (5#)
5. Split Jump
6. Dumbbell Row (10#)
7. Side Lunge and Touch
8. Pushup Position Row
9. Lunge and Rotate (15#)
10. Push Press (10#)

Here is a link to the exercises.  The only one I significantly modified is the dumbbell swing (used 2 arms instead of 1)

http://www.starz.com/SiteCollectionImages/Spartacus2009/downloads/MH_Spartacus_Workout.pdf  

Great 15min Workout

Another modification to a crossfit workout called "Stephanie":

20 sec on/10 sec off for 4 min each ex (called tabata)

sit ups
box jumps
bench press (recommend only bar, 45lbs) or if no bench-do chest press on ball with dumbbells


Should only take about 15min with transitions. For a little cardio addition, I went for a 3 mile run/walk with the family and dogs.

"Barbara" workout

Did a modification of a crossfit workout and really liked it:

5x
10 pull (I  did jumping ones with negatives on the way down)
20 push
30 sit
40 air squats

I did it all with no real rest because I wanted to do it as fast as possible since baby was awake and gets bored playing without us fairly quickly :)