You are browsing the archive for 2012 December.

D-Day!

December 18, 2012 in fitness, health

Friday was our last training session, and what a scorcher it was.  It was also assessment day.

These are my results:

1,2km run – 5.11 min

1 minute sit ups – 53

1 minute lady push ups – 55

And overall I lost 9cm.

The rest of the session was filled with FitDeck exercise playing cards. We were all a bit lacklustre though.

We had a sort certificate ceremony and I won most improved run time *yay*.

Overall the course was a great experience, I’d definitely do another bootcamp round, I do enjoy the group aspect of it and the outdoors. I’m feeling fitter, leaner and stronger.

I’m summer ready!

Butt abs!

December 13, 2012 in fitness, health

The saying, “women don’t sweat they glow” does not apply to ABC Bootcamp, the week has been a sweat fest, Jason is working us hard this week.

We’ve dubbed Wednesday’s hell day, cos its lower body day.

This is how last night’s circuits looked with lots of jogging and jumping jacks in between:

  • Lunges
  • Walking lunges
  • Reverse lunges
  • Curtsy lunges
  • Squats
  • Sumo squats
  • One leg side squats
  • One leg step ups
  • One leg squats with pulses
  • Step kicks
  • Step ups
  • Glute kickback with dumbbell

I probably missed a couple. I’m feeling all of last night’s squats and lunges in my glutes, thighs and legs. I even borrowed FitnessEd’s donught to get me through the day…

2 more days of camp left I’m looking forward to assessment on Friday to see just how far I’ve come.

Here’s hoping Jason isn’t too hard tonight *fingers crossed*

No pain no gain

December 5, 2012 in fitness, health

Sooo week 3, I mistakenly thought things would be easier.

Monday was Women’s Health day

This is how things started

Warm up: star jumps – increase at each station from 1 – 10 followed with squat kicks from 1 -10 and a jog around the field.

Circuits

  • 30 squats with dumbbell drop between legs
  • 30 hammer press with dumbbell
  • 30 alternating knee jumps with dumbbell
  • 30 star jumps with weights
  • 30 walking lunges
  • 30 pec decs
  • 30 tricep dips
  • 30 tricep extensions with theraband
  • 30 side to side push ups
  • Crunches, bicycle crunches
  • Plank – up down, side to side

Tuesday…

Arms and core continued

Each round lower rep, starting with 15

Circuits

  • Side to side push ups
  • Centre push ups
  • Star jumps
  • Tricep dips
  • Tricep extensions
  • Lateral raises
  • Shoulder raises
  • Bicep curls
  • Two  back exercises with a rope can’t remember their names
  • Plank – side plank, one leg side raise plank, reverse plank with flutter kicks and cross kicks
  • Crunches, bicycle crunches, v-sit

With the higher reps the workouts are more intense, this week my goal is to pace myself do as many as I can and to do the exercises properly.

Legs and cardio tonight.

Planking and beyond

December 3, 2012 in fitness, health

Is it just me or did last week go by way too fast. This is what went down the rest of the week.

Wednesday

A couple of rounds of each, each round you lower your rep, with lots of running in between.

  • Squat clock – which ever number you were on you did the about of squats, my legs were like jelly
  • 20 high leg step ups
  • 20 reverse lunges
  • 20 high step ups
  • 20 walking lunges
  • 20 star jumps
  • 20 side walking squats
  • 20 crunches
  • Plank
  • 20 side leg pulses with weights (each leg)

Thursday’s session was cancelled :(

Friday

Jayson really made up for the session we missed on Thursday.

Arms galore, halfway through the exercises I wondered whether or not 3kg weights were a good idea.

Same pattern a couple of rounds each, each round you lower your rep.

  • 20 tricep extensions
  • 20 overhead press
  • 20 bicep curls
  • 20 lateral raises
  • 20 tricep dips
  • 20 pec decs
  • 20 push ups

And then we did some core:

  • Plank, side plank, side plank with one arm raises, side plank with one leg raise,  reverse plank, reverse plank with flutter kicks, reverse plank with cross leg kicks
  • 3 way crunches with weights, 180 degree, 90 degree, bicycle crunches and 20 star jumps thrown in for fun

After week 2 I’m definitely feeling stronger, and my body is starting to feel stronger especially my arms and stomach. My running is improving; I can keep out for much longer when I’m jogging at a steady pace. I’ve also changed my eating habits getting in more fruit and greens and I’ve cut down on sweets which are my Achilles’ heel.

I can only image what Jayson has in store for this week…

Switch to our mobile site