April NTS Camp - Monday Workout

Weather was beautiful today. It was nice having the girls workout with the sun coming in through the windows.

This is what the workout was tonight:

Warm-Up
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase
1. Squat (w/barbell) - 5 x 50 seconds
2. Front/Lateral Raises - 5 x 50 seconds
3. Lunges - 5 x 50 seconds
4. Sit-Ups - 5 x 50 seconds

Interval Phase
1. Sprints (on Treadmill) - 4 x 30 seconds
2. Ladder - 4 x 30 seconds
3. Mountain Climbers - 4 x 30 seconds
4. Jump Rope - 4 x 30 seconds

Sandbag/Sled Race

Stretch

The girls have started keeping a food journal. They are also doing some sort of cardio workout on the days Camp isn't held. I'm excited to see what they accomplish.

I should have a group photo by the end of this week to post.

April NTS Camp - Friday Workout

Friday was a great Camp. Here's the workout:

Warm-up:
1. Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistance Phase:
1. Push Press - 5 x 50 seconds
2. Curls - 5 x 50 seconds
3. KB Swings - 5 x 50 seconds (25 lb Kettlebell)
4. Tricep Extensions - 5 x 50 seconds

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Knee Highs - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Knee Highs - 4 x 50 seconds

1. Sled Work

Stretching Phase

April NTS Camp -- Wed. Workout

Last night was the girls first workout of the Camp. They all came eager and willing to work hard. Here is what they did:

Warm-up:
1. Light Run
2. Skip
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Walking Lunges

Resistance:
1A. Bodyweight Squat - 5 x 1 minute
1B. Push-Ups - 5 x 1 minute
1C. Step-Ups - 5 x 1 minute
1D. Shoulder Press - 5 x 1 minute

Interval:
2A. Rocket Jumps - 60 seconds ME
2B. Jumping Jacks - 30 seconds EP
2C. Split Jump Squats - 60 seconds ME
2D. Jump Rope - 30 seconds EP

3. Plankes - 2 x 60, 30 seconds

4. Stretch

The workout was great. The girls killed it. I'm impressed. I can't wait for Friday.