My Turn To Teach LWC BOOT CAMP

Wow. so workout #2 today was rather exciting!!!!!!!

At the Holloway Wellness Center here in Columbia, KY they are having a two-week fitness boot camp to get your rear in gear, shed those winter pounds and get back into shape. Last week Ryan Storm instructed it, and I hear it went very well. Since I was placed in charge of leading the second week (Tuesday, Wednesday, Thursday) of the Boot Camp... naturally I wanted to amplify what Ryan had done simply because he got them back in the mindset of sweating, feeling the burn, and getting stronger... so tonight I turned it up to 11!

(One lap around the HWC is about 0.1 mile, for the record)

The theme tonight was "Strength and Endurance"

Warm up:
jog 5 minutes
lunge half court
high knee half court
high plank crawl half court
crab walk half court

Stretch 3-5 minutes

2 lap run (4 laps for second, 6 laps for third)
30 seconds lunge (5 second break ->15 seconds for later sets)
30 seconds body squat (5 second break ->15 seconds for later sets)
30 seconds squat hold (5 second break ->15 seconds for later sets)
30 seconds jump rope in place -but without the jump rope (15 second break)

30 seconds push up (5 second break ->15 seconds for later sets)
30 seconds body tricep dip (5 second break ->15 seconds for later sets)
30 seconds burpees! (5 second break ->15 seconds for later sets)
30 seconds double crunch (5 second break ->15 seconds for later sets)
30 seconds plank (5 second break ->15 seconds for later sets)

2 minute water break

Repeat for a total of 3x

Second set increased to 45 seconds each exercise, then 60 seconds for third set. Added intensity for second and third set to some exercises
Lunges-> jump lunges-> jump lunges w/ jump squat
squats-> jump squats-> High jump squats
added 45 second "6-inches" hold on third set before double crunch

After third set... slow one-two lap jog and stretching

I tell you what... I was hurting hardcore, so I know the people who showed up were in some pain, too! Job well done!

This was a super intense workout, which can be done without weights-as demonstrated during the session. It felt amazing and I am proud of everyone that showed up and pushed through the workout!

I had my P90x Results and Recovery/BeachBody Strength and Muscle Formula drink and some protein within 30 minutes of finishing to help with the recovery process so I can push hard again!

Cheers,

Will