Description of sample exercises 

       Our classes consist of dynamic workouts, designed as circuits of cardiovascular activities, strength training, plyometrics, and abdominal exercises.  We start with a warm-up, a five-minute easy run along Kelly Drive and then congregate in an open space of grass to the North of the art museum.  We move into circuits of exercises, different each day, that build strength, agility, balance, increased cardiovascular fitness, and core strength.  We provide modifications for each exercise as needed (especially for Level I), and we design our camps so that clients can increase their workload each day.  We always finish with a warm-down and stretching.  We will provide resistabands, and we ask that you bring a yoga mat.  Below is a sample workout for Level I and II.  We have also included pictures of a couple of our exercises. 

Level I

1.  Five minute warm-up run along Kelly Drive (those who cannot run or jump will do modified jumping jacks, knee raises, and tae bo exercises with one of us).

2.  Core strength exercises to build in awareness of abdominal muscles, positioning, and safety.

3.  Circuit of jumping jacks, knee raises, and leg shuffles (modified for those who should not jump).

4.  Squat instruction and lunge instruction (those with knee pain will work leg muscles through pilates exercises on the ground and standing leg raises).

5.  Push up instruction (many ways to modify a push up).

6.  Circuit of squats, lunges, and push-ups (modified for those with knee pain).

7.  Circuit of jumping jacks, knee raises, and leg shuffles (modified for those who should not jump).

8.  Three minute light run, then sprint, then knee jumps and long jumps or tae bo exercises depending on fitness level and any special needs.

9.  Resistaband training for back, chest, shoulders, and arms.  Leg shuffles, modified jumping jacks, knee raises interspersed throughout.

10.  Circuit of squat thrusts (see picture), squat with knee raises (see picture), and push ups.

11.  Three minute light run, warming down.

12.  Stretching each muscle.

Sample Boot Camp Level II

1.  Five minute warm-up run along Kelly Drive.

2.  Core strength exercises to build in awareness of abdominal muscles, positioning, and safety (see picture for one exercise—plank with alternating knees to chest).

3.  Squat instruction, lunge instruction, push-up instruction.

4.  Circuits of squats, lunges, squat thrusts, and push-ups.

5.  Sprints in teams.

6.  Running stairs or hills by art museum.

7.  Resistaband training for back, chest, shoulders, and arms, interspersed with knee jumps, walking lunges, jumping squats, squat thrusts, squats with knee raises (see picture), tae bo kicks, and abdominal twists.

8.  Sprints in teams.

9.  Long jumps and high knee running.

10.  Light jog to warm down.

11.  Stretching each muscle.