Observation on a good boot camp

DRAFT::

I had a fantastic week of boot camps, kickboxing classes and Zumba. One boot camp in particular really got my attention. Boot camps are usually a type of circuit training workouts in intervals that vary in type, intensity and what muscles it targets. This past workout, Friday morning, was a partner circuit. I had a workout buddy and we split the workouts as such:

WEIGHT REPS AB REPS
Partner 1 Partner 2
10 Push-up pop ups 10 Full sit ups
10 Dumbbell (DB) Y press 10 Leg lifts with upward hip thrust
10 DB front life/side lift 10 Side planks
10 DB Squat/curl/press 10 Russian side twists
10 DB forward lunges 10 Superman lifts
Partner 2 repeats these ab workouts until partner 1 is finished
Partners SWITCH exercises so partner 2 does weight exercises
Partners SWITCH and number of weight reps but not ab reps
Partner 1 Partner 2
9 Push-up pop ups 10 Full sit ups
9 Dumbbell (DB) Y press 10 Leg lifts with upward hip thrust
9 DB front life/side lift 10 Side planks
9 DB Squat/curl/press 10 Russian side twists
9 DB forward lunges 10 Superman lifts
Partner 2 repeats these ab workouts until partner 1 is finished
Partners SWITCH exercises so partner 2 does weight exercises
BOTH PARTNERS RUN 1 LAP
Partner 1 Partner 2
8 Push-up pop ups 10 Full sit ups
8 Dumbbell (DB) Y press 10 Leg lifts with upward hip thrust
8 DB front life/side lift 10 Side planks
8 DB Squat/curl/press 10 Russian side twists
8 DB forward lunges 10 Superman lifts
Partner 2 repeats these ab workouts until partner 1 is finished
Partners SWITCH exercises so partner 2 does weight exercises
Partner 1 Partner 2
7 Push-up pop ups 10 Full sit ups
7 Dumbbell (DB) Y press 10 Leg lifts with upward hip thrust
7 DB front life/side lift 10 Side planks
7 DB Squat/curl/press 10 Russian side twists
7 DB forward lunges 10 Superman lifts
Partner 2 repeats these ab workouts until partner 1 is finished
Partners SWITCH exercises so partner 2 does weight exercises
BOTH PARTNERS RUN 1 LAP
So on in goes 6 reps, 5, run, 4, 3, run, 2, 1, run and FINISHED

I noticed three things about this workout.

2013-10-11

1) Like all workouts, you get out of it what you put in This workout exemplified the idea that the effectiveness of exercise all depends on my motivation and the initiative I put into it.

2) Partners can make workouts amazing. Having a motivated partner can do wonders to rev up your intensity. I was lucky enough to have such a partner and we managed to be the top finishing pair in the class. What! Whaaat!

3) A well designed workout balances cardio and weight training. I found that switching between the weight lifting and ab exercises made me feel like I was really working and adding that quick run got my system moving so I came back to my station pumped up and eager to go harder than I had before. Add to that the countdown of each cycle and it had this effect of making me work harder to finish. That balance showed in my hart rate monitor readings.

This was one of those workouts where you walk out feeling REALLY good. It was challenging, effective and fun. Worth noting to look back on later.

Until next time.

withstand and convince

One thought on “Observation on a good boot camp

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