Week 3 Day 3

Deck Of Card Routine
I split the camp up into teams between 3-5. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, but members chip away at the deck as a team.

  • Diamonds = Squat Thrust w/push ups
  • Hearts = Stairs
  • Clubs = S.L. Squats
  • Spades = Chin to Knee
  • Joker = 1st Joker everything is doubled 2nd joker everything is back to normal count.
  • Ace = 11
  • Face cards = 10
  • Threw out the 2’s, 3’s, and 4’s.

Below are the campers that finished their deck first.

6am-25 minutes 27 seconds
7am-26 minutes 40 seconds 9:30am-21 minutes 46 seconds
Marthe, Ellen and Peter Dan, Paul, Nicole Hadiqua, Lesley, Risa

*Note: 6am Herve, Demethea and Deborah finished their deck in 20 minutes 13 seconds but 1 camper did an alternate exercise for stairs.

Week 3 Day 2

1/23/08

Warm ups

Arm Rotations

Hip Rotations

Knee Rotations

Squats x10

Fire Hydrants x10 each side

Ice Skaters x20

Push ups x10

Sun Salutation

Routine

  • Timed Trail x1
  • Bench Step Ups 8 total sets 4 on each side. Counting total reps. (20 seconds work 10 seconds rest)
  • Bench Dips 8 sets . Counting total reps. (20 seconds work 10 seconds rest)
  • 5 station circuit counting total repetitions 60 seconds at each station.
  1. Chin To Knee
  2. Medicine ball Squat Press
  3. Ice Skaters
  4. Biceps Curl Overhead Press Squat
  5. Mountain Climber

6:00am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Demethea 3.37 56    
Mary B. 3.12 59   165
Janet T. 3.20 50   170
Patty O. 3.20 67   170
Maggie 2.56 63   143
Kim 3.16 70   180
Ellen 3.05 72   228

Lisa

3.05 83   174
Jackie 3.05 65   171
Marthe 2.30 64   202
Herve 2.51 56   130
John 2.12 56   208
Pete 2.13 83   212
Betsy 3.14 65   216
Rasan 2.58 68   155
Jean 3.26 47   187
Doris 2.51 79   175
Jamie 2.32 80   209
Shirley 3.35 59   212
Tom 2.43 67   156

7:00am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Nicole 3.10 65 27 180
Jane 2.23 40 32 184

9:30am

  Trail Run Bench Step Ups Bench Dips 5 Station Circuit
Laurie 2.32 71   190
Leslie 2.54 56   210
Mary 2.52 78   205
Michelle 2.40 76   200
Hadiqua 2.57 58   193
Wendy 2.58 64   210
Chamie 2.36 63   175
Orest 2.31 67   150

 

Boot Camp Light Week 3 Day 1

1/22/08- Tuesday

Warm up

Arm Swings

Torso Rotations

Knee Rotation

Squats

Sun Salutation

Drills, Cherry pickers, Side Shuffle, Karaoke

7Rep Ladder

Jumping Jacks– 47 seconds Anastasia & Julie

Squats– 1 minute 55 seconds

Bridge 1 sec. hold at top– 1 minute 51 seconds Deb & Anne

Push ups– 1 minute 46 seconds Deb & Anne

Lunges- 1 minute 53 seconds Eileen, Suzette, Elizabeth

Hip Lifts– 1 minute 18 seconds Anastasia & Julie

Fire Hydrants- 1 minute 18 seconds Anastasia & Julie and 1 minute 18 seconds Deb & Anne

Side Step Lat. Raise– 2 minute 13 seconds Anastasia & Julie

Week 3 Day 1

1/21/08Monday

Warm up

Arm Swings

Torso Rotations

Knee Rotation

Squats

Sun Salution

9 Rep Ladder

1)Lunges each side (1, 2, 1 count)

2)Opposite Arm/Leg each side (1, 2, 1 count)

3)Push ups

4)Squats jumps

5)Chin to Knee each side (1, 2, 1 count)

6)Squat thrust Push ups

6:00am

     
Lunges each side (1, 2, 1 count) Marthe & Herve 3 minutes 34 seconds
Opposite Arm/Leg each side (1, 2, 1 count) Marthe & Herve 3 minutes 44 seconds
Push ups Marthe & Herve 1 minutes 28 seconds
Squats jumps Ellen & Nancy 1 minutes 59 seconds
Chin to Knee each side (1, 2, 1 count) Rasaan , Doris & Betsey 4 minutes 3 seconds
Squat thrust Push ups Rasaan , Doris & Betsey 7 minutes 6 seconds

7:00am

     
Lunges each side (1, 2, 1 count) Shirley & Doris

4 minutes 28 seconds

Opposite Arm/Leg each side (1, 2, 1 count) Shirley & Doris 4 minutes 43 seconds
Push ups Jane & Lisa 1 minutes 45 seconds
Squats jumps Jane & Lisa 2 minutes 11 seconds
Chin to Knee each side (1, 2, 1 count) Shirley & Doris 3 minutes 49 seconds
Squat thrust Push ups Jane & Lisa 5 minutes 22 seconds

9:30

     
Lunges each side (1, 2, 1 count) Michelle & Deb 3 minutes 30 seconds
Opposite Arm/Leg each side (1, 2, 1 count) Lesley & Wendy 3 minutes 45 seconds
Push ups Jamie, laurie & Tom W. 1 minutes 47 seconds
Squats jumps Michelle & Deb 1 minutes 52 seconds
Chin to Knee each side (1, 2, 1 count) Lesley & Wendy 3 minutes 44 seconds
Squat thrust Push ups Michelle & Deb 6 minutes 34 seconds

 

 

Week 2 Day 3

1/18/07

“Get around people who have something of value to share with you. Their impact will continue to have a significant effect on your life long after they have departed.”
– Jim Rohn

Warm ups

Rotations,

  1. Arms
  2. Torso
  3. Knees

The campers were split up into 2 teams. every exercise had a point value as the campers completed the exercises they wrote down their points. Which were added up at the end.

20 Reps on everything (10 on each side)

1. Kettle bell swing-1points

2. Medicine ball squat press-1points

3. Dumbbell curl press-1points

4. Single leg squat-1point

5. Jumping squat-2points

6. Burpees/squat thrust push ups-1points

7. Push ups-1 points

8. Dips-2points

9. Step ups-3points

11. Planks-2points

12. Tubing Side step lateral raise-2points

13 Stairs-3points

Week 2 Day 2

1/16/08- Wednesday Routine

1)Warm up 2x
Side Twists arm flap 20x

Rotations torso

Knees

Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Salutation 2x

2)300 Yard Sprints
Cherry Pickers
High Knees
Butt Kicks
Side Shuffle

3) Reverse Pyramids
Sprint 30 yards,
· 10 Burpees/squat thrust w/push up
Sprint 30 yards
· 10 side lunges
Sprint 30 yards
· Squat Jumps
Then 9, 8, 7 etc all the way down to 1 rep of each.

Reverse Pyramids Results

  • 6am-12 minutes 28 seconds Peter Schmidt 14 minutes 34 seconds Michelle Strank
  • 7am– 13 minutes 23 seconds Dan L.
  • 9:30am– 14 minutes 46 seconds Mary B.

 

Boot Camp Light Week 2 Day 1

1/15/08

Warm up

Head rotations
Torso
Knees
Squats
Sun Salutation

Fire Hydrants

We started with our warm ups then I divided the camp into teams, 3 people to a team. Each person completes 75 jumping jacks and begins designated exercise, contributing to the total rep count of 120 reps for each exercise. The team that completes the circuit first wins the round.

• Round 1: 25 jumping jacks with – 25 inch worms/planks and 25 kick and reach each side-5 minutes 41 seconds Deb, Julie Anastasia and Janice

• Round 2: 25 jumping jacks – 25 side step lateral raise and 25 lunges-3 minutes 49 seconds it was a tie between Deb, Julie Anastasia, Janice and Elizabeth, Suzette, Eilleen, Risa

.• Round 3: 30 jumping jacks – 3 minutes 58 seconds 30 bicep curl overhead press and 25 mountain climbers-Janice and Elizabeth, Suzette, Eilleen, Risa

.• Round 4: 30 jumping jacks – 3 minutes 17 seconds 25 squats and 25 hip lifts-Janice and Elizabeth, Suzette, Eilleen, Risa

Tabatha Ab Crunches

3 rounds 20 seconds work 10 seconds rest

Week 2 Day 1

40 Repetions

We started with our warm ups then I divided the camp into 3 man teams. Each person completed 75 jumping jacks and then did 40 repetitions of every exercise. The team that completes all the reps first wins the round.

• Round 1: 75 jumping jacks with – 40 t-stabilization’s and 40 inchworms
6-6:45am- 7min 32sec Betsy H., Kim M., Michelle S.

7-7:45am- 7min Dan, Nicole, Felicia

9:30-10:15am- 3min 30sec Mary B.& Michelle

• Round 2: 75 jumping jacks – 40 side step lateral raise and 40 jumping lunges
6-6:45am- 4min 31sec Shirley, Nancy, Ellen

7-7:45am- 6min 11sec Ondine, Paul, Maria

9:30-10:15am- 4min 50sec Wendy, Debra, Lesley

.• Round 3: 75 jumping jacks – 40 bicep curl overhead press and 40 mountain climbers
6-6:45am- 3min 53sec Shirley, Nancy, Ellen

7-7:45am- 4min 31sec Dan, Nicole, Felicia

9:30-10:15am- 4min 26sec Wendy, Debra, Lesley

Week 1 Day 3

Deck Of Card Routine
I split the camp up into teams between 3-5. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, but members chip away at the deck as a team.

Round 1:
• Diamonds = 1/4 mile Run
• Hearts = Boot Strapper
• Clubs = Hip Lifts
• Spades = Triceps Extensions
• Joker = 1st Joker everything is doubled 2nd Joker everything goes back to normal count
• Ace = 11
• Face cards = 10
• Threw out the 2, 3, and 4 cards

Below are the campers that finished their deck first.

6am-14min 11sec 7am- 15min 30sec 9:30- 11min 25sec
Deborah A. Felicia Debra
Mary B. Maria Lesley
Patty O. Jackie G. Tom
Nnea Paul S.  
Rasan Nicole M.  
Arethea    
Tom W.    
Mary B.    
Venus M.    
     
     
     
     
     
     
     
     

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes. We ran out of time so the 6am did not do this routine.

  1. Squat Thrust /Burpees x 6 reps.
  2. Biceps Curl Overhead Press x9 reps.
  3. USA Bicycles x12 reps
  4. Jumping Jacks x15 reps.
7am 9:30am
Felicia (3) Tom (3.9)
Maria (2) Lesley (3.4)
Nicole (2.5) Debra (3.5)
Jackie (3) Hadiqua (2.7)
Paul (3) Dr. O (2)
  Michelle (4)

 

 

Boot Camp Light Week 1 Day 2

These are the results of the 7 rep ladder routine we did on Thursday. Below you will find the names of the exercises and the time it took to finish the exercises. Each of the first place finishers completed 45 repetitions of each exercise.

Jumping Jacks Eileen, Janice & Janice 51sec
Squats Suzette & Elizabeth 1min 59sec
Bridge Deb & Ann 3min 3sec
Push Ups Deb & Ann 1min 33sec
Lunges Risa & Anastasia 1min 51sec
Hip Lifts Deb & Ann 1min 23sec
Fire Hydrants

Tied– 1min 14sec

Eileen, Janice & Janice

Risa & Anastasia

Deb & Ann

 

Crunches Deb & Ann 1min 5sec
Side Lunges

Tied– 1min 52sec

Eileen, Janice & Janice

Risa & Anastasia

Overhead Triceps Extension Eileen, Janice & Janice 1min 36sec