50 over head squats (each member decides how much weight)

**Run/Walk (see below)

50 Hands over head crunches

**Run/Walk (see below)

50 over head squats (each member decides how much weight)

**Run/Walk (see below)

50 Hands over head crunches

FOR TIME!

** Run/walk Rules based on location:

Willow Glen and Campbell:

• Run option: one lap around the track.

• Walk option: speed walk to the 100 and back

Los Gatos, downtown:

• Run option: One huge lap (long run) (down by construction, along main street, up side road near library and back up top)

• Walk option: ½ long run:  down by construction, and then cut through the ½ moon back up to the top)

Vasona:

• Run option: One long run (along trail, along water, past bridge, then loop back to the beginning along the road)

• Walk option: In parking lot, toward bathrooms, around to the boat launch, and circle back to the beginning

RECORD BELOW: YOUR TIME, HOW MUCH WEIGHT YOU USED, AND IF YOU CHOSE THE RUN OR WALK DISTANCES.

Hello Campers!!!!

Your Workout of the Week:

Complete either 1 mile – OR – a 1/2 mile.

Willow Glen: Use the track

Campbell: Use the track

Vasona:

• Use the 1/2 mile markers.
  
• Start over the bridge, next to the bathrooms.  You’ll see the 3.5 mile marker on the ground next to the trail.
  
• For one mile, run to the next 1/2 mile marker (Keep going past the railroad tracks, and you’ll see the next 1/2 mile marker (on the ground to the left) before the trail goes under the bridge (Roberts road).
  
• For 1/2 mile, start at the same place, and turn around at the rail road crossing.  (This distance is a little over a 1/2 mile, but it’s the measurement that matters here.)

Downtown Los Gatos: Sean is getting the details over to me today.

• For one mile:
• For 1/2 mile:
  

Okay…so maybe this particular WOW brings back not-so-great memories of Junior High.

If that is the case, I want you to wrap your mind around a different way of thinking.   Cardio is an important aspect of health, and this will be a great way to measure it.

Quick story.

I think most of you know that my mom is in her mid-50′s and she started doing bootcamp about 2 years ago.  You can see my mom working out at the 5:30am hour every single Monday, Wednesday, and Friday.  Now some of you might be thinking, “of course…like mother like daughter”.

Hardly!

My mom was always slender and never really worked out a day in her life.  But as soon as she entered her 50′s, she also entered the early onset of osteopenia, which freaked her out enough to do something about it.

Do you know one of THE BEST ways to increase your bone density? (if you say dairy…I might have to reach through the computer screen and smack you…)

EXERCISE!

And that’s exactly what she did.  My non-athletic (frail compared to me), mom was finally exercising the best way possible.  Not by joining a gym (which she still has a membership that she NEVER USES).  But instead by going to highly qualified trainers who train her using the same program techniques they would use on their personal training clients.  But the great part about bootcamp is that it’s a tenth of the cost of personal training.

To say the least, I am so proud of my mom.  She has stuck with her bootcamp for over 2 years now, is completely off of the osteopenic spectrum (aka:  she’s got some gooooood strong bones!) and I just found out this weekend that she actually ran an entire mile not only without stopping, but in only 10 minutes!

Her amazing bootcamp coaches ALSO implement Workout of the Weeks, and she was able to compare her last mile run (she walked almost the whole thing) to what she was able to accomplish last week, which was RUN the whole thing.

You don’t have to be an athlete to be a part of our program, but whether you like it or not, you will become one!  Just like my mom!

How did you do?  Record your location, time, and make sure to note if you did the 1/2 mile or full mile!

Hello Campers!

I hope you are enjoying your WOW Workouts!

This week will be short and sweet!

• 5 Pushups (Drop Down Style)
• 10 Renegade Rows (Use your Dumbbells)
• 15 Air Squats (Full Range of Motion)
• 50 Skips on the Jump Rope

Complete as many rounds as you can in 10 minutes!

How did you do?  Record the number of rounds you completed below!

Hello Campers!

After running a great workout on Satuday, I became jealous of all the campers out there who got their workout in and were set and ready for their weekend.

So instead of pouting, I decided to stick around after everyone left and give myself a great workout.

It was such a great workout, in fact, that I decided it everyone should experience it, and thus…it has become your WOW for this week. : )

Now, this workout is not your traditional WOW. Normally, we like to keep it short and sweet. The truth is, this workout will probably take you the entire time to get through.

Once we’ve explained all the details, we’ll set the clock and time how long it takes to get through.

The workout itself is quite simple, and we’ve done variations of this protocol in the past. But this particular format will serve as a way for you to measure your increased fitness levels over time.

Here you go:

1. Burpees
2. Plyometric split squat with weight over head (do one side all the way through, and then the other side)
3. Renegade rows
4. Dumbbell or Kettlebell swing (I’m guessing for most of you, this will be a Dumbbell swing)
5. Weighted Crunches

You’ll circuit through each exercise decreasing the rep count:
Circuit 1 = 21 reps      ****Between each Circuit, you will Jump Rope 100 skips*****
Circuit 2 = 18 reps
Circuit 3 = 15 reps
Circuit 4 = 12 reps
Circuit 5 = 9 reps
Circuit 6 = 6 reps

***note: for the plyo spit squat, you’ll do 21 reps on each leg
***note: for the renegade rows, you’ll do the total number (so at the 18 rep circuit, you do 18 reps total, so 9 on each side)

Again, this will take you probably 30 minutes or more to get through.  Pace yourself and DO YOUR BEST!!!