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Discussion Starter · #1 ·
I thought I'd share the workout I did last night with my trainer... We are doing this challenge at work, and part of it was 4 free PT sessions. So we (three of us) did our first last night.<br><br>
We warmed up by running or walking on the mill for about 10 min.<br><br>
Then we went thru these stations twice:<br>
Squats holding a medicine ball, which we pushed out from our chest when we squatted.<br>
Step ups on a step, with 5 lb weights in our hands, doing a shoulder press at the top of the step.<br>
Pushups on an elevated platform (hands higher than feet).<br>
High knees on the trampoline.<br>
Mountain Climbers with hands on a bench.<br><br>
We did 30 seconds of each. Two loops. Then we did 3 minutes of hard cardio, and back to another circuit. This time it was:<br>
Crunches with our feet up on a ball.<br>
Lateral raises (i think)... one hand on a bench, weight in other, bent down over the bench, arm at the floor, and you raise the weight up, squeezing the muscles in your upper back.<br>
With a medicine ball in hands, ball over head, then lower ball to midsection, where you touch it to one knee, alternate legs.<br>
Bosu ball torture. Hands on bosu ball, on your toes (pushup style), rotate the ball around to each edge, while holding yourself up. Sheeeet that was hard.<br>
Shoulder raises, to the side, then front, repeat.<br><br>
Cool down. Whew!!
 

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Love it! Thanks for sharing. I teach one or two boot camp classes per week (will increase to 4-5 in a few weeks when my outdoor boot camp classes resume). We do lots of circuits like these! It's such a great way to work out.
 

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Discussion Starter · #3 ·
The bosu ball thing was HARD!! And so were the pushups. I am a total girl, I can't do real pushups, so doing them on my toes, even on an elevated platform was tough!
 

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<b>Wyrillco</b>, if you have trouble doing military pushups, try doing only half the movement. So get into full pushup position and lower yourself down slowly. When you're at the bottom of the movement, put your knees down and do the UP portion that way. When you get to the top, lift your knees again, straighten your legs, and lower down. Repeat. You'll get stronger, and you'll find that pretty soon you don't have to lower your knees on all of them. Maybe you can do 1-2 full pushups before you fatigue and have to lower your knees.<br><br>
Try it. Let me know how it goes. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #5 ·
Thanks, I will try that. I can maybe 3 half-assed pushups, that is all! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> But I will definitely work on that.
 

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P.S. What you called a lateral raise is actually a bent-over row. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #7 ·
thank you! I knew that didn't sound right!!
 

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<b>Colleen</b>, lay on your back (on a bench, ball, or BOSU). Hold one larger dumbbell or, better yet, a weighted bar in both hands over your head. Keeping your elbows pointing in front of you -- NOT out to the sides -- bend your elbows to bring the weight down toward your forehead, then straighten your arms back toward the ceiling. It's a tricep exercise.
 
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