Work Out of the Month - July

Starting this month we will be posting a work-out of the month. These work-outs are performance based, which means they are designed to push you to perform and therefore increase your fitness. Competition is a great motivator, whether it is against another person or against yourself. Use these work-outs to discover your perceived limits, your ability to push past them and your ability to reach new levels of performance and fitness.

The ultimate goal of the work-outs is to maximize power, which means, increasing weight, and/or distance and/or decreasing time(Power=Load x Distance/Time), but please remember form must come before speed and weight. First learn to do each exercise correctly and then practice doing the exercise with speed and with weight. Call or e-mail us if you have questions.

Have Fun and GET TO IT!*

Warm-up: Before starting the timed work-out warm up your body with a 10 minute jog or speed walk, 10 push-ups (modified if needed), 10 arm circles each direction, 10 squats, 10 calf stretches (per leg), 20 Butt kicks, 20 forward kicks and 10 more squats. Now for your first…

WORKOUT OF THE MONTH!
This workout consists of 4 rounds of 4 different exercises, each performed for one minute. Each of the 4 exercises is done consecutively with no break in between. You may stop as often as necessary, but the clock keeps going. The goal is to do as many repetitions as possible of each exercise within the minute allotted for the exercise. At the end of each 4 minute round take a 1 minute break.

Push-Ups Full range of motion (Chest touches the ground, then arms fully extend.) with a straight body line from the heel through to the ear. Bodyweight is supported on hands and toes. Modifications: The higher the hands are placed the less difficult the push up - Hands on a bench - Hands on a table - Hands on a railing - Hands on a wall.

OR:

OR:


Jump ups or Step-UpsFor both jump up and step up use a full range of motion. That means bringing your hips up and forward to reach your full height on the top of the step. For a standard height use a park picnic bench or something about 18 inches high. Box Jumps: jump up then step or jump down. (If you are not familiar with box jumps try the step ups for this workout (see below). Make sure the landing surface is stable and not slippery. Most exercise steps are not suited to jumping.)

OR:

OR:
Step-Ups: For the best performance I recommend switching feet on top of the step as this creates less downtime between steps. Any combination of stepping up and down is acceptable. You should do an even number of repetitions or time on each leg. Modifications: Use a lower step or even a curb.

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30 Foot Line Touch Measure or pace off 30 feet, marking both ends. Run to the far side and touch your mark with your hand, run back to touch the other mark with your other hand, continue for the full minute. Turn right off of one mark and left off of the other. Count each touch as 1. *Make sure your shoes and chosen surface are suited to the task (not slippery).


Air SquatsFull range of motion is lowering your hip crease to below the top of the knee and rising to full extension of the hip, reaching your full height. Modification: Reduced the depth of your squat.


Repeat the exercise circuit four times with a one minute break in between repeats. Have a partner record your reps for each exercise. Count your total (all 4 rounds) reps for each exercise and post the total of each exercise on our blog www.cqbootcamp.blogspot.com. Please count only the repetitions with full range of motion or list the total as “modified”.