Boot camp drills

[liv]

Monday's Drill



30 seconds jumping jack
10 push ups (any way right for your level of fitness, wall, bent knees or toes)
Repeat three times

AND
Visit at least one of your fellow recruits' bootcamp journal to give feedback and encouragement

Report in journal when you have finished this requirement
Also report your daily food, water and exercise

[liv]

BOOT CAMP: TUESDAY's DRILL

Tuesday's Drill


Do this 8 minute Taebo Exercise from YouTube
YouTube - Taebo

Do it at your level. If this is too hard PM me for a replacement drill

AND
Visit at least one of your fellow recruits' bootcamp journal you did NOT visit yesterday to give feedback and encouragement

Report in journal when you have finished this requirement
Also report your daily food, water and exercise

[liv]

Boot camp: Wednesday's drill

Wednesday's Drill




JOG slowly in place for at least 30 seconds to warm up the do three repeats of the following:
30 seconds knee lift (fast and high as you can do. No slacking in the troops)
10 squats with kicks (see explanation below)

And
Visit Spotlight and greet one new ADBB member today. Take interest in something the new member is sharing or share something of your own that you think will help this person.

Report in journal when you have finished this requirement
Also report your daily food, water and exercise

Description
SQUAT KICKS (The Exercise):
Quote:
Start out by standing in either the front facing squat position, or the side facing squat position. Whichever position is more comfortable for you to be in. Eventually, you will want to do this series of exercises from both positions.
Keeping your hands up and your upper body and back straight, slowly lower yourself down until the tops of your thighs are parallel with the floor. (If you are new to exercise and to squatting do not take it this low at first - ease into it) Upon reaching this point, slowly raise yourself back up into your original starting position. However, as you start to reach your original position, execute any kick you prefer with your right leg. Immediately upon returning your kicking leg back down onto the ground, slowly lower yourself back down again into the squat position. Repeat this again and then execute your preferred kick with your left leg. This constitutes one (1) repetition.
Execute this 10 times executing the same kick ten times with each leg before moving on to your next kick.
Now I know what you are thinking. This is really simple! Well, you're right, it is simple, but extremely effective in building strength and endurance in your legs. Not to mention improving the speed and power in your kicks.

As always if you need a modification let me know in a PM

[liv]

Boot camp: Thursday's challenge

Thursday's Drill


ABS interval
*Warm up with a slow jog in place for at least 30 second
*Run in place 30 seconds (or jumping jacks) Work that heart rate up
*Standing crunches 8 each side. Repeat once
Info on how to do standing crunch: Beat Belly Bulge: Beginner: Standing Side Crunch
*Run in place for 30 seconds
*Floor Crunches 30 seconds
(feet bent, hand behind ears lift shoulders off floor, look up while doing this, do this slow and deliberate while breathing)
*Run in place 30 seconds
*Plank for as long as you can hold it

Here is information about plank
Top 10 Most Effective Ab Exercises - Plank
If you are not strong enough do one on your knees.

And
Give a rep point to a member on the board who posted something today that you thought was informative, or nice or helpful.
To give a rep point click on the scale looking symbol on the right side of the post (the one beside the red triangle)


Report in journal when you have finished this requirement
Also report your daily food, water and exercise

[Farley]

Re: Boot camp: Thursday's challenge

liz, I will be doing some crunches tonight, but can I skip out on the standing ones, and just do my regular 100+? As far as warm-up, I'll do them after soccer. How does that sound?

[liv]

Re: Boot camp: Thursday's challenge

Sounds good.

[liv]

Boot camp: Friday's drill

Friday's Drill




Drill today is not exercise or duty. It is a bit of reflection.

Read chapter 21 in your DANDR book and answer the five questions that come in the segment Teach Yourself, Lecture Yourself, Habituate Yourself. Write the answers down in your journal

AND

Also report tomorrow morning (Saturday morning) on results of your weigh in or measure in

AND

PM your drill instructor with a feed back Friday or Saturday. Answer these questions and add any comments that you may feel needed. Award will be handed to you once this is done.

1. What did you like best about boot camp?
2. What was you your least favourite part and why?
3. Do you think boot camp will be helpful to you in your continued journey. Why, why not
4. A suggestion for a future boot camp

Report food, exercise and water in your journal as usual
Good luck with your last boot camp day

PM Me if you have any issues with this assignment.