Tag Archives: National Running Day

Completing My Husband’s At-Home Outdoor Bootcamp

After leaving the gym on Tuesday, I ran into a male friend of mine that commented that he loved my blog, but he thought that most of my boot camps are geared towards women. Ouch! I would like to think that most of my workouts are unisex, so I took this comment into consideration when doing my work out today. In fact, my entire workout this morning was the same workout that my husband completed yesterday (so it was designed by a man). To be transparent, there are some differences in the way that he completed the workout, and the way that I did. My husband is a former group exercise instructor, so I completely value his input when planning workouts.

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Total workout time today was somewhere between 40-50 minutes (depending on how long it takes you to push through each group of exercises). The main difference between the way that my husband and I did this workout is that he wore a 15 pound weight vest the entire time. To make up for this, I modified some of the exercises so that I was holding a weight (where his weight was the weight in his vest).

A picture of the equipment that I used.

A picture of the equipment that I used.

A picture of the equipment my husband used.

A picture of the equipment my husband used.

Warm up – Jump rope for five minutes. That’s right. When was the last time I jumped rope? I can already tell my calves will be sore. Alternate between single leg jumps, two footed jumps, alternating feet, etc. Just do it for five minutes.

Workout – The workout is broken up into “stations”. Complete each station before moving on to the next one.

Station 1 (complete each exercise 3 times sequentially) –

  • 10 Step ups (each leg) off the side of the porch. If you don’t have an elevated porch, you can do lunges here. Since I did not have a weighted vest on, I held a dumbbell with both hands.
  • 20 Dips off the side of the porch. Start with legs straight out in front. As your arms start to get tired, bend your knees, so your feet are flat on ground.
  • 10 Decline pushups – Modify by doing incline pushups or pushups on the ground.

Station 2 (complete each exercise 3 times sequentially) –

  • 10 Kettlebell side bends (each side)
  • 20 Full Sit-ups with feet elevated on steps of porch (about the height of a second step)
  • 10 Knee to elbow holding a plank position

Station 3 (complete each exercise 2 times sequentially) –

  • 50 prisoner squats
  • 25 push-ups (I did 20 here) – 15 seconds rest
  • 25 push-ups (I did 15 here)

Station 4 – Complete Station 1 just 2 times sequentially

At this point you should be right around thirty minutes. Hold a plank until you hit thirty minutes.

Station 5 – Kettlebell work (complete each exercise 3 times sequentially) –

  • 20 Swings
  • 10 Upright Rows
  • 10 Goblet Squats
  • 10 Upright Rows

Cool Down – Finish up jump roping another five minutes. Again, alternate how you jump rope. At this point, I cut my watch off. Fortunately, a friend of mine came over to do the workout with me this morning. I know that you have seen Logan in several of my pictures. It is so much easier to get up early to exercise when someone else is relying on me. Thank you Logan!

photo 1-61P.S.  I had to share this incredible photo of my family out walking on National Running Day last night.  I hope that my daughter’s enthusiasm for the sport continues well throughout her life!

The Condo Dweller (FiA) Bootcamp + National Running Day

Happy Wednesday! Today is National Running Day. Every year on the first Wednesday in June, runners everywhere are asked to declare their passion for running. I chose to spend this important day for the sport with the ladies of FiA (Females in Action). If you haven’t read about my experience with this great group, check out the Product/Studio Review section of the blog. Each week, a designated “Q” is assigned to lead a workout at a specific location. The workout that I completed today was at Metropolitan, and was led by a “Q” that I have not worked out with before. She ROCKED!

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Happy National Running Day!

I included “Condo Dweller” in the title of this blog, because the entire workout was done in the parking deck at the Metropolitan mixed use development complex. I actually used to own a condo in this area, so my husband and I would use the ramps of the parking deck to get a workout in (especially when it was raining and we wanted to be covered). Uptown/city dwellers, you are in luck! There is an advantage to living in a building with a parking deck.

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I will be the first to say that I prefer to get in some mileage when I do a bootcamp workout. I realize it is difficult to keep a group with varying speeds together, but today’s workout did just that. There were 20 people, so we split up into two groups of 10.

Warm up – Run from the silver ball at the greenway to the top of the Target parking deck (this was a slow pace). If you aren’t familiar with the layout, take about 5 minutes to jog at the location that you are working out. At the top of the parking deck, we completed some plyometric drills. Think high knees, butt kicks, faster paced jogs down and back.

Workout – With exactly 10 people in each group, one group was running while the other group was exercising. By running, I mean, run down the steps of the parking deck to the first level. Run back up the parking deck on the ramps. Yes, it is longer running up, than running down. In a parking deck, the ramp is your time to accelerate and really focus on form. You can recover when it flattens out on each level. Push through the short hill.

Each group went up and down the parking deck 4 times (there are also 4 levels). As I mentioned above, each group switched between running and doing an exercise. Here is the rotation of exercises completed at the top of the deck in between runs:

  • 1st round – Crab walk x 10. In the same crab walk position, reach one hand to the shin of your opposite leg. Do 10 on each side. Repeat this sequence until the other group is done running. If you are alone, do each exercise two times.
  • 2nd round – Plank walks (10 each side). Holding the plank, tap your left shoulder with your right hand. Alternate sides. 10 each side, alternating. Again, repeat this sequence until the other group is done running or do each exercise two times (I think you get the drift! Same for rounds three and four).
  • 3rd round – 30 bicycle abs, followed by 10 pushups.
  • 4th round – Hip thrusters (10 each leg), followed by V-sit hold 15 seconds.

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Unfortunately, the biggest disadvantage of this workout is that in the middle of the deck, my GPS watch loses satellite. The mileage on my GPS is not indicative of the actual mileage that we put in doing this workout. I was yet again surprised with how high I got my heart rate pushing up the inclines. After 4 rounds of this, we ended the workout with a stationary core sequence, jog back to start and prayer.

photo 2-61I want to give another huge shout out to the ladies that competed in the Ramblin Rose last weekend! I feel very fortunate to train with such a diverse group of athletes on a regular basis. As someone who was introduced to exercise through running, National Running Day is a day that we will celebrate in my household. Make sure you share the love today!