Workout Journal - 6/25

Got to the park more than an hour before my scheduled 12-1pm bootcamp so I could test the new routine on myself.  I like to test all of my routines personally so I can see what if would feel like for the slightly above average conditioned student.  I'm in good shape at the moment but feel like I need to do more upper-body work and my cardio always needs help, so I will just say that I am slightly above average.  If an out of shape person came to my bootcamp it would be hard but they could do it if they rest appropriately and if a very fit person wants to train with us all I need to do is vary your load (basically put more weight in your hands) and it will challenge anybody.

Here's my workout, very close to our current bootcamp routine:

Pushups to Side-arm balance - 60 seconds, 75 seconds, 90 seconds
Hike to benches - double step ups, 60, 90 and 120 seconds. 
Clean or Curl/Press w/one leg elevated - holding 2-26lb Kettlebells for 45, 60 and 120 seconds
Recovery walk, about 100 yards, carrying no weight.
Front Squats w 2-26lb Kettlebells for reps - 10 reps, 15 reps, 20 reps
Recover walk, same as above
Plank-ups followed by leg-flutters on the back - 30, 45 and 60 seconds each
60 second full rest/recovery

42 minutes start to finish

I do this circuit 3x and increase the duration of each exercise on each lap. I feel that this routine needs one more upperbody exercise, probably for the upper-back so I will probably add Bent-over rows after we do the pushups.    I held back a bit on the intensity because I dont want to be too sore on Weds when I try to add reps, time or weight to my workout.  I will typically do this routine Mon/Weds/Fri (Bootcamp is offered every day do not forget!) and by Friday I give it a maximum push knowing I will have the weekend to recover.  I also make sure to eat something with simple carbs and protein within an hour of finishing my workout. 

I did a 2nd workout today.  I hiked the ridge @Runyon starting from the gate with the 26 lb kettlebell...did it in 47;15..pretty sick workout.

Looking forward to seeing you at Bootcamp!  We meet every day 11:50/11:55 at the Runyon Canyon gated entrance for a 12-1pm workout!