Ear to Shoulder!

Wall Park Boot Campers know that means "that's a wrap." Another fantastic summer in the books. I was thrilled with the fact that we had no rainy days, a few days with completely dry grass, and barely any bugs. Who could ask for more?

I was also thrilled with your progress in such a short time. In 61 days there was a particularly good improvement in your cardio fitness (with both 1 and 2 milers,) and your upper body strength (15 of you doubled your pushups.)

We talked about boot camp being a "checkpoint along your fitness journey," and when you complete one leg of the journey you take a quick rest, then set your eyes on your next checkpoint. Are you looking for your next challenge? One of our campers, Karla, is helping to organize a 5k coming up in September. Check it out here: http://www.harambeefoundation.org/h5k.html

Thanks very much for the giftcard! It was thoughtful and very much appreciated. You all are the best, and have a way of making waking up before it's light out somewhat easier to do.

Please keep in touch, and check back for updates about next summer. I'll leave you with just a few snapshots from our mornings:

Schedule Updates

Following is the tentative schedule for the remaining 3 weeks of camp:

8/3: Bonus workout! Meet me at the Kleinheinz pond in the Tookany Creek Park at 6am. We'll take off from there and we'll be back at our cars by 6:50 to stretch and go home.

8/9: Location will move to High School Park/ Ogontz Park. Meet at the walking track.

8/12: Anyone who will be missing the last week of camp will have an opportunity to do their final assessment test on this date. Meet at the walking track at High School Park/ Ogontz Park @ 6am.

8/18: Part one of the final assessment test for everyone will take place at High School Park/ Ogontz Park. Meet at the walking track.

8/20: Final day! Details will be dependent on how the weather cooperates up until then. Stay tuned.

Run with Dorine!

While it was a scheduled day off, you are invited to join Dorine for a morning of running drills at Wall Park on Monday 7/26! If you think it sounds difficult, you're probably right. However, major changes in your fitness can't happen unless you step outside of your comfort zone and do the things you don't feel like doing!

I'd love proof that you were there too! A prize will be awarded to anyone who emails me a picture of the workout that morning - a group shot will do! Send it to me Monday so I can enjoy it while I'm sitting on the beach....

30 for 30

Alright, posting this is forcing me to make a confession! My 30 exercises/ 30 seconds each was actually only 28 exercises! I missed two of them in my notes....and I was so proud of completing it in 15 minutes! If you try it, let me know if you complete it on time....although as long as you don't waste too much time in between, it really doesn't matter if you get done in 15 minutes exactly....it's just an added challenge.

Note that even though it might not be spelled out, remember to alternate the legs. If something doesn't make sense, or you don't remember it, ask me.

As requested, I made an audio recording of it. You could dowload it and take it outside or use it indoors with music in the background. It's not exciting but it will cue you without having to stop and read the notes.


http://programfit.podbean.com/


1. step touch or skate

2. jump squat (low impact just squat and lift heels)

3. football run and touch (wide legs, low squat, and run)

4. throwbacks (hands on ground, jump or walk legs back)

5. circle push up

6. swimming

7. start on knees, lift hands in air, stand up and back down to knees.

8. forward stepping lunges

9. freeze knees (jump forward on r foot, lift l knee and freeze for a moment)

10. pogo jumps (feet together and jump – arms big circle overhead)

11. side out lunge (leg to side, put weight in heel, push off ground back together)

12. star pose (one leg off the ground to side, body leans slightly away, arms overhead)

13. airplane (one leg back, hips square to ground, arms out to side)

14. runners press and down dog (hands on ground, one leg back, push legs into triangle to press)
15. triceps pushups

16. alt leg drops (on back)

17. crab kicks (lift butt up so just hands and feet on ground, kick legs)

18. circle sit up (hands behind head for support, lift up and around in a circle, back down)

19. bridge leg lifts (shoulders and heels on ground, lift butt off floor – hold one leg in air while keeping midsection stable)

20. heel lifts for lower abs (back on floor, hands under hips, lift hips off ground)

21. snap kicks front (on feet, start from a slight squat, come up and kick)

22. cross country ski (alternate taps back low, or jump switch your feet, don’t forget the poles!)

23. heel digs (alternate heels in front, add a hop and punches for high impact)

24. standing toe touches front (without bending body forward, lift leg as high as possible to try to touch hand)

25. high knees

26. fast feet (really fast, pump arms and knees)

27. twists (called it Jane Fonda!, land solidly with a slight bend in knees)

28. single to double jacks (double jacks means 2 counts each)

29. pendulum swings (legs side to side – fast or slow)

30. diagonal knees, (arms diagonal overhead, start foot a few inches off ground, bring it up to touch hands and return it to a few inches above floor)

Fitness Boot Camp 2010

I'm looking forward to beginning our 10th season of camp! Don't forget your paperwork and I'll see you bright and early on June 21st! Meet at the walking track.