Week 1 Day 2

2/13/08

These are the results of the 9 rep ladder routine we did on Wednesday. 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.

  6:00am 7:00am 9:30am
Lunges Ellen & Peter 1min 56sec Lisa, Hildy & Nicole 2min 17sec Hadiqua &Tom 2min 11sec

Squats

Jumps

Marthe, Venus & Tom 1min 41sec Dan & Jane 2min 6sec Lesley & Patty 2min 2sec
Opposite Arm/leg

John & Whitney 1min 57sec left side

1min 47sec right side

Dan & Jane 2min 23sec

Hadiqua &Tom Tied Wendy & Chamie

2min 15sec

Push Ups Demethea & Herve 1min 43sec

Tied

Lisa, Hildy & Nicole

Dan & Jane 1min 39sec

Hadiqua &Tom 2min 19sec
Hip Lifts Demethea & Herve 1min 32sec   Tom & Debra 1min 41sec
Fire Hydrants

Demethea & Herve1min 9sec

John & Whitney

 

Tied

Michelle & Chamie

Tom & Debra 1min 19sec

Chin To Knee Demethea & Herve 2min 17sec Lisa, Hildy & Nicole 2min 26sec Hadiqua &Tom 2min 11sec
Mountain Climbers Ellen & Peter 46sec    
Squat Thrust

Ellen & Peter 4min 31sec

  Wendy & Chamie 4min 12sec
Dips   Lisa, Hildy & Nicole 2min 11sec  

Week 1 Day 1 Boot Camp Light

2/12/08

This is the first day of the 2/12/08-3/6/08 boot camp light. Below are the exercises we did and the results were recorded for comparison on the last day of camp.

1) Warm ups 2x

Twists arm flap 20x
Rotations 10x each direction
Torso
Knees
Arms

Fire Hydrants 10x

Sun Salutation 2x

2) 60 seconds each (the repetitions were written down)

  • Push Ups
  • Crunches
  • Jumping Jacks

3) 5 Station Circuit (“No Gym Required”)

  1. Biceps curl overhead press
  2. Squats
  3. Side Step Lat. Raise
  4. Lunges
  5. Hip Lifts

9:30am

  Push Ups

(Knees)

Crunches

Jumping Jacks 5 Station Circuit (“No Gym Required”)
Suzette 11(15) 32 71 126
Anastasia 9(12) 41 70 145
Perri 5(10) 24 62 69
Jill 4(12) 32 64 125
Jeanine 7(17) 38 63 125
Anne 13(11) 36 62 131
Phyllis (13) 26 21 107
Janice 7(20) 46 74 142
Julie 20(6) 38 76 143

Week 1 Day 1

2/11/08

This is the first day of the 2/11/08-3/7/08 boot camp. Below are the exercises we did and the results were recorded for comparison on the last day of camp.

1) Warm ups 2x

Twists arm flap 20x
Rotations 10x each direction
Torso
Knees
Arms

Fire Hydrants 10x

Push ups 5x
Squats 10x
Jumping Jacks 15x

Sun Salutation 2x

2) 60 seconds each (the repetitions were written down)

  • Push Ups
  • Sit ups
  • Jumping Jacks

3) 4 Station Circuit (“No Gym Required”)

  1. Mountain Climbers
  2. biceps curl overhead press
  3. Squats
  4. Side Step Lat. Raise

These exercises were done for 60 seconds each then 45 seconds each then 30 seconds each and the last set was 15 seconds for each of the exercises. Once again we recorded the total repetitions for the whole routine.

6am

 
Push Ups

(Knees)

Sit ups

(Crunches)

Jumping Jacks
4 Station Circuit (“No Gym Required”)
Jackie 7(13) 25 64 316
Kim 13(21) 23 66 384
Rasan 10(9) 23 68 230
Mary 10(12) 18 70 262
Wendy 20(3) 22 72 363
Shirley 42 28 70 354
Tom 10(12) 21 55 315
Patty 15(15) 24 70 280
Jean 2(17) (20) 72 303
Janet 21(15) (32) 57 233
Sonali 13(27) 16 65 290
Nancy 22(8) 21 71 298
Peter 45 26 70 340
Ellen 31(8) 24 81 403
Marthe 40 25 75 343
Whitney 22(7) 23 66 268
Demetha 10(18) 24 72 358
Gemma 17(16) 25 66 390
John 40 21 67 360

 

7am

 
Push Ups

(Knees)

Sit ups

(Crunches)

Jumping Jacks
4 Station Circuit (“No Gym Required”)
Nicole 15(13) 17 68 314
Jill 5(6) 18 60 258
Hildy 45 25 75 375
Lisa 29 23 70 347
Paul 40 28 75 440

9:30am

 
Push Ups

(Knees)

Sit ups

(Crunches)

Jumping Jacks
4 Station Circuit (“No Gym Required”)
Laurie 20(11) 23 89 370
Tom 32 20 58 343
Hadiqua 30 26 68 283
Wendy 23 23 72 364
Lesley 20(10) 25 65 346
Patty 9(19) 16 30 277
Lynn 4(20) 19 60 203
Chamie 22 22 65 335
Mary 20(13) 24 73 375

 

Week 4 Day 2

1/30/08

This was our camp re-test day for the January 6-Februrary 21 Boot camp. Below are the results of the testing we did on Wednesday and Friday.

Everyone was tested on

  1. Push Ups
  2. Sit Ups
  3. Timed Trail Run

The exercises were done for 60 seconds and the repetitions are recorded in the table below.

Under the circuit column we used elastic tubing for some of the exercises. Yellow is light, Green is medium and Red is heavy. The circuit is a routine called “No Gym Required” which I learned from fellow boot camp instructor Scott Colby from Dallas Texas. The circuit exercises were

  1. Biceps Curl Overhead Press (using tubing)
  2. Mountain Climbers
  3. Walking lunges

These exercises were done for 60 seconds each then 45 seconds then 30 and finally 15. Everyone counted total reps and that is what is listed in the circuit column.

Some of the campers used 1 level of tubing while others used 2. The push ups in parenthesis were done on the knees.

6:00-6:45am

 

Push Ups

1/7

Push Ups

1/30

Sit Ups

1/7

Sit Ups

1/30

Trail Run

1/7

Trail Run

1/30

Circuit

1/7

Circuit

1/30

Kim 10 (24) 10 (28) 21 25 3.10 3.08 268 391
Maggie 18   24   2.50   218  
Whitney 17 (6)   21   2.54   243  
John 39 37 22 20 1.57   239 370 (g)
Peter 49 46 30 25 2.0 1.56 257 318 (g)
Shirley 34 36 30 30 2.39   295 411
Doris 29 28 22 (21) 1.59 2.08 217 279 (g)
Jean (14) (30) 8 18 2.40 3.26 141 290(y)
Tom 1(14) 15 (15) 10 20 2.56 2.22 129 223 (g)
Marthe 47   28   2.16   230  
Demetha (32) 12 (24) 25 25 2.54 2.53 293 360 (y)
Patty O. 15 (15) 10(17) 25 23 3.13 3.18 210 285 (g)
Mary Br. 10(14) 11 (12) 21 20 3.14   263 281(g)
Janet T. 15 (11) 20 (11) 21 (28) 3.13 3.18 290 282(g)
Rasaan 10(10)   20   3.21   170  
Andrea 10(25) 13 (15) 23 23 3.25 3.40 261 199 (g/y)
Jamie Z. 56 57 32 28 2.17 2.18 344 376
Herve 20 35 20 20 2.24 2.32 210 308(g)
Wendy 25   27   2.54   290  
Arethea 37 45 25 25 3.07   232 311(y)
Betsy H. 10 (15)   24   3.10 3.05 178  
 Gemma   23 (13)   26       411(g/y)
 Nea   10 (20)   (44)   3.52   306 (y)
 Ellen   38 (2)   26   2.59   369 (y)
Nancy   28 (10)   22   2.50   312
Mel   47   28       ?
Michelle   43   25   2.30   414
Venus   32   23       278 (y)
Jackie           2.45    

7:00-7:45am

 

Push Ups

1/7

Push Ups

1/30

Sit Ups

1/7

Sit Ups

1/30

Trail Run

1/7

Trail Run

1/30

Circuit

1/7

Circuit

1/30

Paul S. 40 35 25 25 2.04   360 385
Lisa B. 20(12) 33 24 25 2.49   325 320 (g60/y)
Dan L. 26   25   2.10   342  
Jane   35   26   2.16   324
Felicia 15(7)   23   2.30 2.28 280?  
Nicole 5 (12) 13(16) 19 17 3.22 3.01 175-180? (y) 312(y)
Ondine 11 (18)   23   3.06   193(y)  
Maria 10 (12)   22   2.40   133(g)  

9:30-10:45am

 

Push Ups

1/7

Push Ups

1/30

Sit Ups

1/7

Sit Ups

1/30

Trail Run

1/7

Trail Run

1/30

Circuit

1/7

Circuit

1/30

Hadiqua 6(12) 28 27 29 2.50 2.54 256 360
Laurie 16 (12) 17 (29) 22 23 2.29 2.29 239 413
Tom 30 34 23 21 2.53 3.00 210 250
Orest 15 (6) 21 (11) 20 20 2.39 2.30 141 341
Lesley 16 (11) 18 (12) 36 29 3.02 2.50 241 300ish
Chamie 12 (10) 25 (4) 17 24 2.32 2.32 191 331
Deb 20 (3) 32 (10) 24 26 3.23 3.26 275 404
Michelle 13 (5)   25   2.36   250  
Mary Bo.   15 (19)   22   2.34   370

Boot Camp Light Week 4 Day 2

1/31/08

These are the results of the first day of my 2 times a week Indoor camp at the South Orange recreation center.

After our warm up the push ups and crunches were done for 60 seconds each and the repetitions were recorded below.

The circuit was 5 exercises

  1. Bicep Curl Overhead Press
  2. Squats
  3. Side Step lateral Raise
  4. Lunges
  5. Hip Lifts

The 5 exercises were done for 60 seconds each. The total reps were recorded in the circuit column.

9:30-10:30am

 

Push Ups

1/8/08

Push Ups

1/31/08

Crunches

1/8/08

Crunches

1/31/08

Circuit

1/08/08

Circuit

1/31/08

Eileen 20 (13) 32 (10) 40 53 128 146
Rise 15 (17) 20 (16) 30 62 120 145
Elizabeth (19)   27   90  
Anastasia (19) 7 (20) 38 49 102 138
Julie (22) 20 (5) 30 43 100 134
Deb 15 (9) 20 (15) 48 53 135 155
Anne (21) 5 (17) 25 36 97 123
Suzette   13 (7)   30   121

Boot Camp Light Week 4 Day 1

1/29/08

Warm up

Head rotations
Torso
Knees
Squats
Sun Salutation

Fire Hydrants

Deck Of Cards 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.

• Ace = 11
• Face cards = 10
• Threw out the 2, 3, and 4 cards

Below are the campers that finished their deck first.

Round 1:- 5 minutes 4 seconds Janice, Suzette, Anne, Anastasia
• Diamonds = Jumping Jacks
• Hearts = Squats
• Clubs = Hip Lifts
• Spades = triceps extension

 

Round 2:- 6 minutes 26 seconds Janice, Suzette, Anne, Anastasia
• Diamonds = Opposite Arm/Leg
• Hearts = Squats
• Clubs = USA Bicycles
• Spades = Biceps Curl Overhead Press

Round 3:- 10 minutes 36 seconds Janice, Suzette, Anne, Anastasia
• Diamonds = Jumping Jacks
• Hearts = Lunges
• Clubs = USA Bicycles
• Spades = Biceps Curl Overhead Press

 

Week 4 Day 1

1/28/08

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: 75 jumping jacks with – 40 t-stabilization’s and 120 inchworms
6-6:45am- 9 minutes 58 seconds Betsy, Shirley and Michelle

7-7:45am- 9 minutes 58 seconds Paul, Lisa and Jane

9:30am-12 minutes 32 seconds Orest, Chamie, Hadiqua and Lesley

• Round 2: 75 jumping jacks – 40 side step lateral raise and 120 jumping lunges
6-6:45am- 4 minutes 18 seconds Rasaan, Jamie, Marthe, Gemma, Herve and Ellen.

7-7:45am- 4 minutes 24 seconds Paul, Lisa and Jane

9:30am-Skipped this round went to round 3

• Round 3: 75 jumping jacks – 40 biceps curl overhead press and 120 mountain climbers

6-6:45am- 3 minutes 33 seconds Gemma, Herve and Ellen

7-7:45am- 4 minutes 24 seconds Paul, Lisa and Jane

9:30am-6 minutes 57 seconds Orest, Chamie, Hadiqua and Lesley