WWOW#8

~Moxie’s Mile~

Run or walk a mile. Record your time.

Okay…so maybe this particular WOW brings back not-so-great memories of Junior High.

If that is the case, I want you to wrap your mind around a different way of thinking.   Cardio is an important aspect of health, and this will be a great way to measure it.

Quick story.

I think most of you know that my mom is in her mid-50′s and she started doing bootcamp about 2 years ago.  You can see my mom working out at the 5:30am hour every single Monday, Wednesday, and Friday.  Now some of you might be thinking, “of course…like mother like daughter”.

Hardly!

My mom was always slender and never really worked out a day in her life.  But as soon as she entered her 50′s, she also entered the early onset of osteopenia, which freaked her out enough to do something about it.

Do you know one of THE BEST ways to increase your bone density? (if you say dairy…I might have to reach through the computer screen and smack you…)

EXERCISE!

And that’s exactly what she did.  My non-athletic (frail compared to me), mom was finally exercising the best way possible.  Not by joining a gym (which she still has a membership that she NEVER USES).  But instead by going to highly qualified trainers who train her using the same program techniques they would use on their personal training clients.  But the great part about bootcamp is that it’s a tenth of the cost of personal training.

To say the least, I am so proud of my mom.  She has stuck with her bootcamp for over 2 years now, is completely off of the osteopenic spectrum (aka:  she’s got some gooooood strong bones!) and I just found out this weekend that she actually ran an entire mile not only without stopping, but in only 10 minutes!

Her amazing bootcamp coaches ALSO implement Workout of the Weeks, and she was able to compare her first mile run (she walked almost the whole thing) to what she was able to accomplish last week, which was RUN the whole thing.

You don’t have to be an athlete to be a part of our program, but whether you like it or not, you will become one!  Just like my mom!

How did you do?  Record your location and time!

Hello Campers!!!!

WWOW#7

~The Sweat Machine~

Exercises:        15 Romanian Dead Lifts

15 Standing Row with Weights

15 Wood Chops (per side)

15 Reverse Crunch

15 Runners to Pushups (run in place for 15 steps then drop into a push up, repeat 15 times)

Record how many complete rounds you get through in 20 minutes!

WWOW#6

~Recess Ruckus~

Circuit:

1. Hop Scotch (balance)
2. Reverse Lunge to Press
3. Bridge with Tricep Extension
4. Cross Climbers
5. Full Sit Ups

• Circuit #1 = 21 reps of each exercise
• Circuit #2 = 18 reps of each exercise
• Circuit #3 = 15 reps of each exercise
• Circuit #4 = 12 reps of each exercise
• Circuit #5 = 9 reps of each exercise
• Circuit #6 = 6 reps of each exercise

*Remember to do 100 Jump Rope skips in between each circuit before going on to the next.

Time how long it takes you to get all the circuits complete!

WWOW#5

~Chloie’s Killer~

Tabatas

-          20seconds of movement followed by 10seconds of rest. Repeated for 8 sets. The aim is to achieve as many reps as possible in each 20second set.

Do the following exercises in tabata form:

1. Alternating Lunges
2. Side to Side Push-ups
3. Sit-up to Punch
4. Burpees

Make sure to keep track of your total reps for each tabata set (4 sets in total).

WWOW #1

~20 Seconds to Death~

Tabatas

-          20seconds of movement followed by 10seconds of rest. Repeated for 8 sets. The aim is to achieve as many reps as possible in each 20second set.

Do the following exercises in tabata form:

1)      Air Squats

2)      Drop Down Pushups

3)      Butterfly Situps.

Make sure to keep track of your total reps for each tabata set (3 sets in total).