Boot Camp 7

Boot Camp 7

This is a [Other] pattern from www.turnstep.com. (pattern 15639)

Here is the format-1 minute cardio. Strength-15 reps. 1 minute cardio. Strength-15 reps. 1 minute cardio. Strength-15 reps.-This is one set, get a drink and start again.

Warm-up 5 min

Stretch

Cardio/Strength #1

• 1 Minute high knees (in place, and arms are extended straight out from shoulders, in front of body)
• Bent over Rows 15 reps

Repeat this sequence for 2 more times

Cardio/Strength #2

• 1 Minute speed skate (in place, keeping body low, moving side to side, pushing off outside foot)
• Push-ups 15 reps.

Repeat this sequence for 2 more times

Cardio/Strength #3

• 1 Minute ski hop (this is a little different from a normal ski hop-arms are bent 90 degrees at sides, squat down, on the way coming back up hop over to the right, squat down, and hop up and over to the left, repeat)
• Tricep dips 15 reps.

Repeat this sequence for 2 more times

Cardio/Strength #4

• 1 Minute mountain climbers
• Bicep curls with band 15 reps (sitting on floor, put band around feet, holding on to handles, now pull abs in tight and lean torso back until you feel abs engage, curl band up and down for 15. Make sure bicep portion of arm doesn't move, and chest stays tall)

Repeat this sequence for 2 more times

Cardio/Strength #5

• 1 Minute Lunge front kick with punch (start on right side, step back and lunge with right leg, bring knee up then front kick, punch with your left arm as you kick. Stay on right side for 30 seconds then switch to left for 30 seconds)
• Upper back flyes 15 reps.

Repeat this sequence for 2 more times

Cardio/Strength #6

• 1 Minute heel kicks with arms extended overhead
• Overhead presses 15 reps.

Repeat this sequence for 2 more times

Abs-5-6 minutes Include your choice 1 minute each choose 5-6: supermans, bicycles, scissors, reverse crunch, v-sits, normal crunch, boat, or squirmies (side to side reach under bent legs)

Stretch

Added by Christina Sloan to www.turnstep.com adapted by Chelsy Hooper

Cardio Sculpter

Cardio Sculpter

This is a [Other] pattern from www.turnstep.com. (pattern 15641)

• 12 Jacks
• 12 Squats

• 12 Cross jacks (feet criss cross, arms out to the side)
• 12 Squats

• 12 Running jacks (feet go front and back like you are running)
• 12 Squats

• 12 Squat with chest press
• Sprint down and back twice (repeat whole segment twice)

• 12 Squat with overhead press
• Sprint (repeat whole segment twice) down and back twice

• 12 Side lunge with overhead press (lunge on right then left, that’s one)
• Hustle (jog sideways) down and back twice –(repeat whole segment twice)

• 12 Standing alternate leg to alternate shoulder crunch (right, left = 1)
• Skip (just like you were a kid, but get those knees up (repeat whole segment twice)

• Walking lunge with twist (lunge and do an oblique twist to the side that you are lunging)
• Run 1 lap (repeat whole segment twice)

• Squat with floor/overhead press (start with weight to chest, squat to floor and tap weight on floor then back to check and finally overhead)
• Run 1 lap (repeat whole segment twice)

• 2 Sets of 12 pushups
• 2 Sets of side planks (holding for count of 10 on each side)

• 2 Sets of 12 tricep dips

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Added by Dawn Evans at 9:30 PM on Tuesday, January 24, 2006 EST

The Sub

The Sub

This is a [Other] pattern from www.turnstep.com. (pattern 16685)

• 2 Minutes jumping rope
• Quick stretch
• 1 lap fast one lap jog, repeat for 3-5 minutes
• Recover with some weights: chest press to a overhead - 3 sets of 10
• Flys- 3 sets of 10
• Biceps for 100
• Tricep extension: 3 sets of 10
• 100 Squats 50 regular 50 double-time
• To the basketball court:
• Leap frog jump do a burpee come up with a explosion jump - down the court and back
• In a circle, backs in the center, have class squat down (low) and pass medicine ball around 1 minute switch directions 45 seconds, switch directions 30 seconds, switch directions 15 and switch.
• Back upstairs:
• Partners abs
• 1 Person lays down partner on toes hands out crunch up turn touch hands and down for 1 minute switch partners
• Person lays down legs up partner pushes down on toes touch heels to floor and back up also do for 1 minute

Added by Lynn Osborn to www.turnstep.com adapted by Chelsy Hooper

OW and Plank Abs

"OW"

This is a [Other] pattern from www.turnstep.com. (pattern 16650)

Warm-up 5 minutes and stretch

• Run 2 laps around the track. Then right side shuffle around the track once then switch left once and then walking side squats switch lead legs half way). Remember to stick your bum out and chest up!
• Next balance on one leg holding weights (your choice how heavy) back kick while extending weights in front of you 1 minute switch to other leg one minute.
• Burpees - 1 minute
• Flyes 3 sets of 10.
• Jog a lap-sprint a lap- jog-backpedal-jog-power knees and end with a walk.

• Suicides with body bars overhead - 2 minutes
• Inchworms to the end of the gym.
• Crab walk to the end of the gym.

• 100 Bicep curls
• Tricep dips on bench - 1 minute
• Mountain climbers - 1 minute
• Push ups - 1 minute
• Steps 1 minute FAST x3
• Jacks - 1 minute
• To the stairs for calf raises 3x 1 minute
• Squats holding heavy weights 10 single 10 pulse 10 single 10 with a hold 10 single 50 double time

Added by Lynn Osborn to www.turnstep.com adapted by Chelsy Hooper

"I can set my glass of juice on your bum" PLANKS with a twist

This is an Abs pattern from www.turnstep.com. (pattern 15625)

These planks are a classic core strengthener. You start on the floor in push up position, only hold on your elbows and toes (wrap one fist in the other to help hold your form). Be sure to center your weight with arms perpendicular to floor (too far forward or back will tire your arms more than abs, or even hurt you). Suck your belly button in to your spine, and flatten that bum so I can set my glass of juice on it.

• A-Hold this plank for 4 sets of 8 counts
• B-Tip your toes forward and back (F,B is 1 count) for 2 sets of 8
• C-Hold center again for 4 sets of 8
• D-Tip hips side to side (left, right counts as 1) for 2 sets of 8
• E-Finish off holding in center for 4 sets of 8

(This might be too hard to start off -if so, rest the first 2 sets on "C")

Added by Shawna to www.turnstep.com

Indoor Boot Camp

Indoor Boot Camp

Equipment: Medium to heavy band, mat (optional)

Warm-up: 5 minutes

30 seconds each: power walk, jog, side shuffle right leg lead, power walk, side shuffle left leg lead, power walk, walking lunges with upper body rotation, inch worm (hand on floor, walk out to front plank, walk toes in, repeat), power walk.

Balance: (Go by the wall for added support)

• Single leg squat with reach forward x 8 each side
• Single leg squat with opposite leg sweep (touch to front and circle around to back) x 8 each side

Cardio/strength circuit #1 (Use medium to heavy bands)

• 1 Minute squats
• 1 Minute bent over rows
• 1 Minute speed skater cardio drill last 15 second increase intensity and bend knees deeper and reach low to the ground when going side to side

x 2 sets

Cardio/strength circuit #2 (Use medium to heavy bands)

• 2 Minutes walking lunges around room
• 1 Minute shoulder press
• 1 Minute side to side squat cardio drill. last 15 second increase intensity and make them plyometric

x 2 sets

Cardio/strength circuit #2 (Use medium to heavy bands)

• 1 Minute squat jumps
• 1 Minute pushups
• 1 Minute cross country skiing cardio drill. increase intensity last 15 second and make them split lunge jumps

x 2 sets

Cool down: 2-4 laps walking around room

Core:

• 1 Minute crunches
• 1 Minute supermans

x 2 sets

• 1 Minute front bridge
• 30 Second side bridge each side

x 2 sets

Stretch: 5 minutes

Adapted from a post found on www.turnstep.com

Arms and Kick Boxing

Equipment: Band, mat (optional)
Warm-Up 5 minutes and stretch

Arms to Die For!

• Start with push ups (regular or modify) Do 3 sets of 8! Little rest in-between

• Next stand up and do forward arm circles. Keep them small. Do about 15 - 20 forward and then reverse directions. Do 15 - 20 in this direction, and switch again! Do this 4 - 5 times!

Next you will do a little bicep combo:

• Bicep curl then a hammer curl.
• Bicep curl and hammer curl (no rest) that counts as 1.

Do this 8- 10 times.

Shoulder presses with bands. Do this 20 times.

Bicep curls: 10 up and down, pulse for 10, 10 up and down, pulse for 10 and 10 up and down. End with small circles with arms forming 90 degree angles: 10 each direction

Drop the bands and go back and do another set of arm circles! Same as before. (repeat 5x)

Tricep shoulder combo:

Grab the bands again and go into doing some tricep kickbacks
Do this 8-10

And then switch into a set of frontal raises with dumps. (to do a dump while arms are raised perpendicular to the floor with thumbs up, turn your thumb down toward the ground)
Do this 8 - 10 times

Repeat tricep kickbacks and frontal raises with dumps 3x!

Adapted from: Jens Arms to Die For added to www.turnstep.com

Cardio Kickboxing

Right foot forward, left foot back

Round 1

• Jab right, cross left, front block right, knee smash right (4 count) (Starting slow (8 count then move to tempo)) Do this combo 4 times at tempo

• Shuffle forward (4 count) 4 Right jabs (4 count)

• Shuffle back (4 count) 4 Left uppercuts (4 count)

Go right back into jab combo (do round 1, 4 times in a row)

In between round 1-2 sets of 10 burpies

Round 2

• Shuffle right (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)

• Shuffle left (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)

Do same combo right and left again

• 8 Front kicks (right/left) (8 count)

• 4 Front kicks moving up (4 count) 4 Front kicks moving back (4 count)

Do round 2 again, this time starting the shuffle from left to right.

After Round 2 do 10 push ups

Added by Sara Chaffey to www.turnstep.com

Elbows and Knees Killer Fun!!

2 counts up, 2 counts down for all moves. Slow and controlled. Try to get them to keep it slow, they will want to come back down fast.

Lay on the floor, hands behind head, knees bent, feet on floor. Cue elbows back, spine in neutral through the neck (one full fist space between chin and chest).

• 8 Alternating elbow to knee (starting easy)

• 8 Right leg left elbow to knee, fully extend the right leg for the 2 counts down (as low as they feel comfortable with- some can go as low as 1 inch above the floor)

• 8 Left leg, right elbow to knee fully extend the leg

Second set bent knees/feet come up to 90 degree angle (sitting in a chair lying down)

• 8 Alternating elbow to knee

• 8 Right leg, left elbow, fully extend leg on the down 2 count

• 8 Left leg, right elbow, fully extend leg on the down 2 count

Third set feet all the way up straight leg, soft knees (body at 90 degrees from the hip)

• 8 Alternating elbow to knee (bend the straight leg a little to do this)

• 8 Right leg to left elbow, right leg comes down on the down 2 count (left leg stays up)

• 8 Left leg to right elbow, left leg comes down.

If you want to increase intensity, this can be done on a step with staggered risers (one on one side, 2 on the other), hips at the end of the low side.

Most important thing is to keep good form and low back from coming up. If you cannot do the harder levels, you can stay at the level you feel comfortable with.

Added by Alison to www.turnstep.com

Little Bunny Foo Foo

Equipment: Bands, spoons, eggs or small balls

Warm up 5 minutes and stretch

Exercise 1

Jog/skip around room singing the Little Bunny Foo Foo Song (Lyrics below if you forgot)

When you say the word:

Bunny or Bopping do 10 SQUATS

Fairy do 10 LUNGES

Gooon do 10 JUMP AND SWITCH LUNGES

Lyrics and Hand Gestures:

Little Bunny Foo Foo [hold up two fingers, like a V-for-Victory, facing left]
Hopping through the forest [bounce hand right-to-left across front of your body]
Picking up the field mice [left hand upright fist, right hand scoop-and-grab across top of fist]
And bopping 'em on the head! [left hand upright fist, right hand flat, bop top of fist]

Dowwwwwwn came the Good Fairy, [both hands, fingers wiggling, from high to low, like rain]
And she said:
Little Bunny Foo Foo [shake index finger in reproach]
I don't wanna see you
Picking up the field mice [repeat gestures from earlier]
And bopping 'em on the head!
I'm [point at self] going to give you [point at observer] three chances [hold up three fingers]
And if you don't obey me
I'm going to turn you into a gooooooooooon! [rain gesture as above]

[But Little Bunny Foo Foo continues to transgress. Repeat the full sequence from the start, but this time the fairy gives two chances. Then repeat again with the fairy giving only one chance. Finally, repeat again, ending with this:]

Little Bunny Foo Foo
I didn't want to see you
Picking up the field mice
And bopping 'em on the head!
I gave you three chances
And since you didn't obey me
I'm going to turn you into a gooooooooooon!

And she did.

Moral: Hare today, goon tomorrow.

Exercise 2

Stand on one foot near a chair or wall for 2 minutes. Switch sides; as this becomes less challenging increase time up to 5 minutes each foot, take shoes off, or stand on a pillow or couch cushion for more of a challenge.

Exercise 3

Partner up, each team has a spoon and a small ball in it

First partner holds spoon and ball and runs a suicide or lines trying not to drop the ball. If the ball drops before he/she gets back to the start he/she has to start over again. Hand off spoon and ball to partner same rule applies to the partner about dropping the ball, but only the second partner would have to start over again. First team to finish wins. This should be running not walking!

Drop spoons and balls and complete one more suicide/lines. This should be all out running/sprinting!

ABS

2 sets of 10 Partner abs/throw downs. Down to the side, middle, side equals one rep. Can grab a couch leg or heavy object if alone and bring legs up and down as if you had a partner.

Stretch