Cardio Tabatas and Back Health

Tabata 1:

Hop Overs
Crunches

Tabata 2:
Hopscotch
High knees

Back Circuit 1: 2x
20 R Extended Leg Pose
20 (alternating) Table Leg Lift
20 L Extended Leg Pose

Tabata 3:
Side shuffle
Mountain Climbers

Tabata 4:
Suicide Taps
Jump Squats

Back Circuit 2: 2x
10 R Cobra Leg Lift
20 Sea Turtles
10 L Cobra Leg Lift

Tabata 5:
Plank Body Saw
Plank Jacks

Finale:
10 Double Knee mountain climb
10 R plank mountain climber slide
10 L
10 R plank lateral leg slide
10 L plank lateral leg slide
10 perfect posture slide

Superstar Superset Arms

Perform each super set 3x through....
Super Set #1:
10 Lying Chest flys
10 Push ups
30 seconds Alternating side plank

REST Jog a lap

Super Set #2:
10 Bicep Curl
10 Lying Pull Over
30 seconds wall sit

Super Set #3
10 Plank rows
10 Straight arm extension
30sec Back Extension

Super set #4
10 Lateral Bicep Curls
10 Diamond push ups
30seconds reverse crunch

Super set #5
10 Inch Worms
10 Shoulder Press

Cheryl's Plank Party

CHERYL’S PLANK PARTY

30sec plank
2 chair squat
25sec plank
4 chair squat
20sec plank
6 chair squat
15sec plank
8chair squat
10sec plank
10chair squat

60sec jumping jacks
10 supermans
30sec plank walkers

60sec high skips
10 single leg lifts
30 sec plank-v walks

60sec butt kickers
10 leg climbers
30 sec spiderman plank

60sec shuffle
10 double leg drops
30 sec plank crunches

60sec jump squats
10 bridges
30sec alternating side planks

60sec t-kicks
10 donkey kicks
30sec plank shoulder taps

plank circuit again opposite way

Legs&Core Circuits

Strength Circuit #1: 3 sets. Allow 1-2 minutes rest between sets.

30 sec Step-up (lead with right)
30 sec Step-up (lead with left)
30 sec Donkey Kicks (right)
30 sec Donkey Kicks (left)
30 sec Bench Crunches
1-2 min rest

Strength Circuit #2: 2-3 sets. Allow 1-2 minutes rest between sets.

30 sec Lateral Lunges Left
30 sec Lateral Lunges Right
30 sec 1-Leg Reaches (Left)
30 sec 1-Leg Reaches (Right)
30 sec Fire Hydrants Left
30 sec Fire Hydrants Right
1-2 min rest

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Exercises: Forward Lunge vs. Backward lunge
1-3 min rest


POWER HOUR
Core: 2 sets. Allow 30-60 sec rest between sets.
60 sec Jackknives (switch legs after 30 seconds)
30 sec Plank
60 sec Quadruped (alternating)
30 sec Opposite Arm- Opposite Leg

Back& Shoulders

go through 3x
1. run up hill do 10 tricep dips on bench
2. 20 burpees
3.Lunges to fence and back
4. 30 push ups

10 bent over rows
1 swimmer
9 bent over rows
2 swimmer
8bent over rows
3 swimmer
7 bent over rows
4 swimmer
6 bent over row
5 swimmer
5 bent over row
6 swimmer
4 bent over row
7 swimmer
3 bent over row
8 swimmer
2 bent over row
9 swimmer
1 bent over row
10 swimmer

big loop

20  weighted t-kicks
10 wide push ups
20 pull over curl ups

20 golf swings
10 cross body roll ups
20 tricep ext w/ legs in air

20 shadowboxing
10 extended bicycles
20 goblet squats

Arms&Legs tabatas

Warm-Up (5-10 min)

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Alt Shoudler Press
Groucho Walk

2-4 min rest

Tabata #2: (20 seconds work/10 sec recovery for 4 minutes)
Bicep Curl
Calf Raise

2-4 min rest (slow recovery run around the property)

As a Group: Strength Circuit: 2sets
10 Donkey Kicks Right
10 Donkey Kicks Left
10 1-leg reach right
10 1-leg reach left
10 donkey kicks right
10 left
10 fire hydrants right
10 left

Tabata #3: (20 seconds work/10 sec recovery for 4 minutes)
Lying Tricep Extension
Bicycle
2 -4 min rest

Tabata #4: (20 seconds work/10 sec recovery for 4 minutes)
Upright Row
Squat Hold
REST

Arms circuit: 2x
10 Supination curl
10 Hammer curl
10 half curl
10 straight arm raise

legsssss

Pyramid
SET 1:
40sec Toe Taps
30sec rest
40sec T-Rolls
30sec rest
40sec Plank walks (feet&hands)
30sec rest
40sec 180 jump
30sec rest
40sec Opp-arm-leg lift plank
30sec rest
(15 crunch between sets)

repeat

set 2:30sec
set 3:20sec
set 4:10sec

POWER HOUR:
30sec 3-way lunges left
30sec 3 way lunges right
30sec Front-Back kicks left
30Sec Front-Back kicks right
30sec run in lunge w/weight right leg in front
30sec run in lunge w/ weight left leg in front

Partner Workout: chest/back-core

I love doing partner workouts for bootcamp, it gets the group to encourage each other and cheer each other on, nothing like some healthy competition in the middle of the workday!

Warm Up

Note: inhale on easy part
1 Partner jogs to fence, other partner stays back and performs strength exercise.

1. Wide Push Up

2. Lawnmower

3. Lying Chest Press

together: 1minute farmers walk
Rest

4.  Diamond Push-up

5. Standing Back Fly

6. Lying Chest fly

together: 30 second Plank

7. Regular Push-Ups

8. Heavy Pants

9. Inch Worms

together: 15 Matrix abs
Rest

10.Upright rows (exhale lift)

11. Shoulder Shrugs

12. Downdog Mountain Climbers

Cooldown

Legs-Shoulders-Biceps

Warm-Up (5-10 min)

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Alt Shoudler Press
Groucho Walk

2-4 min rest

Tabata #2: (20 seconds work/10 sec recovery for 4 minutes)
Bicep Curl
Calf Raise

2-4 min rest (slow recovery run around the property)

As a Group: Strength Circuit: 2sets
10 Donkey Kicks Right
10 Donkey Kicks Left
10 1-leg reach right
10 1-leg reach left
10 donkey kicks right
10 left
10 fire hydrants right
10 left

Tabata #3: (20 seconds work/10 sec recovery for 4 minutes)
Lying Tricep Extension
Bicycle
2 -4 min rest

Tabata #4: (20 seconds work/10 sec recovery for 4 minutes)
Upright Row
Squat Hold
REST

Arms: if time
10 Supination curl
10 Hammer curl
10 half curl
10 straight arm raise

Marathon encouragement from 20x200meter

20 intervals.
TWENTY INTERVALS.
Reading it makes me BOOMM (bored out of my mind).

But I did it and dangit I did it well!
I was supposed to hit between 44-47, 44 has been difficult on my previous weeks intervals for even 8 intervals, so I was nervous.
I don't like running around tracks, plus I think it is more beneficial in the long run to go run on the street because it is closer to what the actual marathon will be, (constant changing of elevation, turns etc), so it pushes me more.  So I set off on my favorite 5.5 mile loop, after a mile warm up I began the intervals.  What is fun about doing intervals on the street is you have to plan around stoplights, so sometimes I get very little rest between intervals because I want to knock out another one before that one light I know takes days to change.  So intervals on the street could be seen as a form of a fartlek.

Started out well, hitting a lot of 44-45.  Then all the sudden I got to #13 and my little legs in my favorite  Inspire II Crops just took off!  I was hitting 40-41-42 for the remaining 7 and it felt just blissful!  I felt like a gazelle for reals, instead of feeling like I was dragging through mud like I have felt since starting this training!
Finally my legs clicked into place and are ready for the next several months of re-training and re-learning how to run!
Feeling like myself again, nothing better!

Female Runner's Injury Prevention Strength Plan

	Week 1-2 2day/week	Week 3-4 2day/week	Week 5-6 2day/wk	Week 6-8 2day/week	Week 8-10 2day/week
Exercise	Reps	Reps	Reps	Reps	Reps
Walking lunge	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) ____lb
Front plank	15sec	25sec	25sec	35sec	35sec
Pelvic drop	15 (  )	20 (  )	20 (  )	25 (  )	25 (  )
Clam Shells	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) color band: ______
Side-lying hip abduction	15 (  )	20 (  )	20 (  )	25 (  )	25(  ) color band: ______
Chair squat	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) Bosu: yes/no
	2 sets (   )	2 sets (   )	3 sets (   )	3 sets (   )	3 sets (   )

Once I started doing strength routines my running improved drastically: both my speed and my avoidance of injury.

-As a runner we all must accept the fact that we are going to get injured.

-As women we are cursed from day 1: the Q-angle....

-A Q-angle greater than 20 degrees plays a role in injury risk as well (Prentice, 2009).  The Q-angle is the angle between the line drawn from the center of the kneecap to the anterior superior iliac spine on the pelvis and the line drawn from the center of the kneecap to the tibial tuberosity.  The Q-angle develops as a female matures, and the greater the angle the higher at risk for injury a female is.  Precautions to prevent some of the common injuries in females can be taken.  The top areas for injury in young females are seen in the knee and hip. 

-This program is designed to strengthen hip external rotators and hip abductors to prevent It-band and knee injuries.

Start at 2 Sets: 2 times/week.

After 2 weeks increase reps by 5-6, after 4 weeks add a 3^rd set.

1. Walking lunge: 15 each leg.

Progression: Hold a medicine ball.

2. Front plank: 15seconds.

Progression: Lift one leg off the ground at a time for balance.

3. Chair squat: 15 repetitions.

Progression: Squat on a bosu ball.

4. Side lying hip abduction: 15 each side.

Progression: Wrap a resistance band around feet.

5. Single leg v-up: 15 repetitions each side.

Progression: Hold a medicine ball.

5. Clam shells: 15 repetitions each side.

Progression: Wrap a resistance band just above knees.

6. Pelvic Drop: 15 repetitions each side.

Progression: Add an ankle weight to the foot that is dropping.