Boot Camp

“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”  ~Maya Angelou

All of the ways we work out, whether we run, walk, lift weights, dance, or do boot camp, help take us from caterpillars to butterflies…so we can fly.

Boot Camp Workout (Workout Card)

25 Jumping Jacks followed immediately by 25 Jump Ropes (with or without rope) = 1 set.  Do 10 sets.
Ricochet Jumps with Squat Jumps (2 minutes) (see description below)
100 Seal Jacks
100 Squats
50 Curtsy Squats
100 push-ups
5 push-ups followed immediately by a 30 second plank = 1 set.  Do 10
200 Crunches
Bicycle hugs (2 minutes) (see description below)

Happy Friday!

P.S.  And speaking of change – of making a change in the lives of others – Cynthia has entered an essay contest at Weight in Vain answering the question “Why do I run”.  The essay with the most votes receives a $100 donation to the charity/cause of his/her choice.  Check out Cynthia’s essay, she’s number 4, and lend her your support by giving her your vote.  The place to vote is: The Cause I Run For… . You can read the post, then scroll down and you will see the Voting Poll, then keep scrolling and you can read Cynthia’s, and all the essays.  Cynthia’s is Entry #4.   Then scroll back up to the Voting Poll, click Entry 4; then at the bottom of the Voting Poll, across from View Results, is a half-hidden button (if you roll your cursor over it, it turns yellow), just click on that and your done.  Good luck, Cynthia!

Ricochet jumps with squat jumps (Nike Training Club)
Start with feet hip width apart, take a small jump forward, back to center, small jump to the right, back to center, small jump to the back, back to center, small jump to the left, back to center; then reverse this pattern (these are small quick jumps); immediately following your last ricochet jump, do 8 squat jumps in place (landing softly). 

 Bicycle Hugs (Nike Training Club).  Lay down on your back, draw one knee in, while bringing up your shoulders (as shown in image), and pull knee in gently two times, then switch knees, do this for 8-12 reps; rest briefly by bringing both knees into chest, then repeat the sequence as many times as you can in 2 minutes. 


6 thoughts on “

  1. I am ready for some Boot Camp, but first I we are headed to the Katty Trail for some bike riding and we should see a few butterflys.
    Have a great friday.

  2. Love the quote and post!
    The whole concept behind my butterfly sculpture, entitled “Journey,” is the metamorphosis and migration of the butterfly. 🙂

    Here is a butterfly-like quote by Anais Nin for you:
    “And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.”

    TGIF! It’s a rest day for me, but great to see so many stars posted for August already!

    • Oh, Mary, that quote made me actually cry. It is so beautiful. Is that your muse for your sculpture? I love it. I can’t wait to see your piece.

  3. I took the day off today. Too much time spent on the computer and working was making me a little neurotic. Despite getting off to a very late start, not unlike us, we went to the Katy Trail and enjoyed the day, the ride, the trees, the river, and all the animals. Rode 14 miles plus some extra hill work. Saw a beaver – it was so cute – a deer – so beautiful – lots of Indigo Bunting and Yellow Finches and all manner of butterflies, which ,I imagined, were there to lead the way.

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