I learned a few things today:

  • Suntan lotion is ineffective outside if you miss your ears (oops).
  • Leg lifts on a faux concrete table make the bum hurt.
  • Gloves are helpful if one desires to not have little pebbles crushed into the palms of their hands while dong long armed planks.

Today’s Boot Camp Workout (insert loud “tad-daaaah!” here):

My warm up was a road cycle to the park with a 12lb back pack followed by 1/2 mile brisk walk (twice around the track).

Circuit One Circuit Two Circuit Three
25 Squats x 2 15 Table Squat Thrusts x 3 Jump in Place 45 Seconds x 1
15 Chest Push-Ups x 3 15 Walking Lunges x 3 Run in Place 60 Seconds x 2
25 Step-Ups (small) x 1 20 Leg Lifts x 3 Long Arm Plank 60 Seconds x 3
20 Step-Ups (tall) x 3 Lap the Track x 2 (1/4 Mile)
Lap the Track x 2 (1/2 Mile)

pushupstable

Chest Push Ups
These are modified push-ups that do not involve the knees (aka: “girl push-ups”). You can use a table at home, a park bench, anything that is off the ground. You then plant your hands on the edge of the table or bench about shoulder width apart, and straighten your legs. Your body should be at about a 45 degree angle. Your butt shouldn’t be high in the air, your knees should not be bent (like the faceless guy to the left). Once you are in position, lower yourself down and push yourself up. Do this for 15 reps.

squatthrustTable Squat Thrusts
This is a modified version of squat thrusts. I’m certain someone somewhere has a name for it, but until I’m notified of it, it shall be deemed Table Squat Thrusts. Plant your hands on the the bench of a picnic table (the part you sit on) or the last riser of a bleacher, box, or whatever other object you would like to use. Draw your legs up under you in squat position (you’ll look like you’re going to do a leap frog move). With your hands on the bench, drive your legs back so they are straight and bring them back under you to squat position (this picture here demonstrates how a regular squat thrust is done, just add a table or a bench). You can bring yourself up to standing position or stay in squat position.There is some impact on the knees, so if yours are a little crummy adjust how hard you drive your legs back.

If you have an exercise you’d like to do but your body is saying “NO WAY”, drop a line to spdiaries@gmail.com. We can find a modification for you!

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