Today felt like fall again!! Even though I am not a fan of being cold, cold, I really do like this level of cold that allows me to wear sweatshirts and sleep under quilts at night But since it was still pretty nice outside tonight, I gave the sister a little outdoor boot camp workout. Guess once it gets cold, cold, we might need to make them Book Camp:Basement addition??
Tonight’s workout included the following:
Warm Up – Interval Jog around the .5 mile block (1 min walk, 1 min jog, repeat)
Weight Superset #1 – 20 Squats, 10 Reverse Lunges on each side, 10 Side Lunges on each side – Repeat this 3 times, trying to make each set a bit more dynamic (read more jumping around like a crazy person)
Weight Superset #2 – 10 Bicep curls, 10 overhead tricep extensions, 8 shoulder presses – Repeat this sequence three times.
Cardio Superset #2 – 30 seconds Jumping Jacks, 30 seconds Tire Jumps (can’t find a video for this one put just wide legs stance and then quick feet), 30 seconds kick-ups (kick yoru knees to yo booty quickly) – Repeat this once. Again with the gaining dynamics
Abs/Back – 30 second plank, ABCs on the BOSU (full arm plank and then rotate the BOSU and trace the alphabet), 15 V-Sits, 10 side crunches (one side each time) – Repeat once. Then do 3 sets of 10 back extensions on the BOSU, exercise ball, etc or Supermans if you don’t have equipment.
I should mention we did all of these exercises using the BOSU tonight but they would all work just fine sans BOSU – probably just won’t engage your core AS much but still plenty since these are mainly Plyometric inspired moves
As always, remember I am not a trainer – just a person typing up my routines I make for my sister so proceed at your own risk
And also, remember to cool down and S-T-R-E-T-C-H!! I was just thinking about how I have been neglecting my running stretching this morning when I was running and my knee and ankle were a bit funk so I found it very interesting that Tina at FFF also posted about her forgetting to stretch after running! Wish I would have had this revelation a bit more in advance than 3 DAYS before my half marathon!!! Oops… hopefully this knee thing was just a random slept funny thing!! Either way, I will be sure, sure, sure to stretch and stretch and stretch until Sunday because darn it if my race will be ruined because of something stupid like that!!
Is it Friday yet???…