Tracy! Tracy has been a boot camp machine this summer! I believe she has completed every boot camp workout. I am bestowing the title of Boot Camp Goddess on you, Tracy! Here’s to your determination and grit! Hooah!
Now, here’s the boot camp whistle signaling it’s time for me to get my rear in gear!
July 23-30 Boot Camp (Boot Camp Workout Card)
100 jumping jacks
100 seal jacks (yes, I like these seal jacks)
200 jump ropes (if you are using a rope, you can try jumping backwards a few times, it’s supposed to be good for you, but I am a little afraid. I will let you know how it goes)
100 side-to-side lateral jumps*
100 Hop Scotch**
50 one-legged Romanian deadlifts – these are really working for me so expect to see them every week!
50 push-ups against a wall/table/counter top with first the right leg raised, then the left leg (so that’s 50 on each leg)
100 heel touch crunches
And, in our continuing efforts to strenghthen our core and work on our balance here is a fun exercise from the Nike Women Club:
Tree Pose with a Reach
Begin exercise by grabbing the ankle of your right foot with your left hand and placing your foot against your leg as in the picture below:
Once your foot is placed, find your balance and bring your arms up like so:
Then reach your arm to the right, back to center, then left arm reaches left, then back to center:
You can then make it harder by turning your head to look in the direction of your arm, then back to center, etc.
Once you have completed one set without turning the head, and one set turning the head, bring the foot back down to the floor and repeat on the other side. Do as many of these as you can in 2 minutes.
*Side-to-Side Lateral Jump: Place a small (low in height) object such as a piece of tape or a rope on the floor. Stand on one side of the object and bend your knees into a slight squat. Jump over the object, landing with knees slightly bent. Jump from side to side for desired number of counts. Be sure to use an object that won’t move/slide if you land on it.
**Hop scotch: Even though the person in this video is using an agility ladder, if you don’t have an agility ladder (I don’t), then just do them in place or make an impromptu one with tape or string. Hop Scotch video.
Have Fun. Get Strong. Be Ferocious in your Workouts!