Bad Form = Bad Fitness

Bruce Lee was a master at executing incredible feats of movement with unparalleled precision. One key to his incredible success was his devotion to perfect training form. While your fitness quest may not include your own version of his famous "two-finger" push up, it does illustrate what the human body is capable of and that proper exercise form is highly important to optimal fitness.

On a more practical level, exercising with bad form often leads to three things:

1) wasted training time
2) poor results
3) injury

Why? Because your bones are not positioned properly, which means your muscles can't create the most efficient amount of force in a balanced way to optimally perform the movement pattern.

What does that mean? Your body won't be trained in the most meaningful way. You'll likely overuse some muscles while underusing others. Supporting structures (aka tendons and ligaments) are forced to perform compensatory actions. Your overall training period is longer than it needs to be, in terms of noticeable change, than if your exercises were done more efficiently. Your results are less than stellar and your body, therefore, is not acquiring the look or ability you were after. Even worse, the imbalances are both visually and practically noticeable, AND they are create wear and tear on your joints and supporting structures. Your acquired dysfunctional strength/weakness then, more often than not, leads to injury.

So what can you do?

Learn to exercise correctly! Invest in yourself by taking whatever steps are necessary for you to get fit the right way.

Here are some quick tips:

1. Get help. Invest in a knowledgeable personal trainer or find a seasoned fitness partner (one who has invested time researching/learning proper technique themselves). Not only will you lessen the risk of injury, you'll also learn the necessary skills to move correctly. You'll also benefit from having someone to watch you and offer cues while you learn.

2. Use the machines. What?! Yes, as you may know I am not a big proponent of machines for most people. If you are NEW to exercise, however, and don't have someone to help you, using a machine can can help to "put" you in the right position. This can help you to acquire sound movement patterns while your mind and body learn correct positioning.

3. Slow down. One of the biggest issues with bad form is that people do exercises too fast. If you have any type of imbalance weakness, your stronger muscles WILL take over the exercise, so to speak, even if they are not suppose to. Slowing the tempo can give you a chance to consciously recruit the weaker ones.

4. Use the mirrors. Watching yourself increases your chances of doing the exercises the right way. Look at your joint positions, notice unnecessary shrugging, see and then feel where your body is in space. It's amazing how many times clients finally "get it" when they can see themselves while receiving cues.

5. Breathe. Your muscles need valuable oxygen to function properly. Holding your breath during even a single exercise repetition can cause you to feel fatigued sooner, leading to sloppy performance. Monitor your breathing and focus on maintaining a constant flow of air.



Stay tuned for more "do it right" tips.

INdoor Holiday Fat-Burning Boot Camp

Where: Portland French School (SW PDX)
When: Oct 26th to Nov 18th (4 weeks)
Time: 6-7pm
Special Web Entry Fee: $109.00
Sign Up Now!

Visit www.wildfirefitness.com for details.
Note: Must follow the link from this blog post and/or "contact us" for special web entry fee.

Eat this, this not that!

With all the abundance of information and contradictory research, it's easy to become so focused and confused about what we shouldn't be eating that the focus gets lost on what we SHOULD be eating. This quick tip is meant to keep things simple.

REALLY simple.

Without going into complex details, strive to eat "clean". Now, I'm not talking about washing your food, pesticides, organic vs non-organic debate; that's a whole other separate issue. Instead I'm talking about eating foods that are as close to their natural state as possible. Michael Pollan, author of "In Defense of Food" suggests that we "don't eat anything your great grandmother wouldn't have recognized as food."

While the merits of his argument are a source of debate among the "experts", it does offer a visual for what eating cleanly means:

1. vegetables
2. fruits
3. whole grains
4. lean proteins
5. clean/fresh water

These are the "magic five". Strive to eat from these food groups in MODERATION, with as little additives, preservatives, refining, goos and sauces as possible.

Now isn't that simple?

Workout of the Week

Hot Tabatas!
Stay cool and drink lots of water!

Dynamic warmup/stretch, 5-10 minutes

pushups, 20secs/10secs rest x 3
dips, 20secs/10secs rest x 3
squat jumps, 20secs/10secs rest x 3 ea leg

cardio: jumprope and/or shuttle run, 2 minutes

bentover row, 20secs/10secs rest x 3
biceps curls, 20secs/10secs rest x 3
one-leg squat, 20secs/10secs rest x 3 ea leg

cardio: jumprope and/or shuttle run, 2 minutes

Go down the list 2-3 times. Then cool down 2-5 minutes, as necessary.

Core exercise:
Hover 1 min/crunches (various) 1 min, x 3

Finish with cool down/stretch.

Putting on the brakes

While reaching optimal or top speed can be important, it's important to be able to STOP your momentum.

After all, imagine rushing down the freeway at 60-plus mph, pressing on your breaks, and nothing happening!

Well, you need to be able to slow down and stop yourself when performing dynamic exercises such as running, jumping, and cutting (changing direction) as well. You also need to guard against potential injuries caused by a lack of bodily control and stabilization, and allows excessive, often damaging movement.

The key to deceleration is eccentric contraction. You may know it as "the negative". During an eccentric contraction, muscles lengthen while loaded to control movement. That means when you RLH (sprint) or JS (land from a jump) as we call it in UBC, your muscles need to optimally dissipate and control the force of your stopping, directional changes and landings. In relation to the legs specifically, your hamstrings (back of thighs), need to shorten slowly, relatively speaking, while the muscles controlling the ankles stabilize the feet.

Stay tuned for more on how to improve your ability to decelerate and improve your performance at UBC.

Training for life!

Workout of the Week

Back and Forth

2 min cardio

squats, 20 sec on/10 sec off x 3
pushups 20 sec on/10 sec off x 3

2 min cardio

lunge (of your choice), 20 sec on/10 sec off x 3
bentover row, 20 sec on/10 sec off x 3

2 min cardio

biceps curls, 20 sec on/10 sec off x 3
triceps dips, 20 sec on/10 sec off x 3

Warmup 8-10 min (include brief stretching)
Cooldown 10 minutes.

Workout of the Week

Move It!

2 min cardio (ie jumprope, running, etc)
One-leg squat, 30 secs
Spiderman pushups, 30 secs
Side plank w/hip dips, 30 secs ea side

2 min cardio (ie jumprope, running, etc)
Fwd/bwd lunge, 30 secs ea side
Seated row, 30 secs
T-stand, 30 secs

2 min cardio (ie jumprope, running, etc)
Side squats, 30 secs
Biceps curl, 30 secs
Triceps dips, 30 secs

Dynamic warmup 8-10 mins. Go down the list 2-3 times, resting/stretching as necessary between supersets. Finish with cooldown/stretch.

Breaking through fitness plateaus

Even if you have "the best" workout plan in the world it won't be long before you notice that you're not getting the same results you did when you first started. This is often the result of two main culprits, 1) your body has already made the necessary changes (adaptations) to the stressor (exercise routine) and doesn't need to do anything more (you've plateaued), or 2) you may be overtraining, meaning that your body needs to rest.

Fortunately, the fix for these two problems is not too hard to overcome. Follow these simple steps to fire things back up and move to the next level.

1). Rest. If you've been going fast and furious for a few months take a couple of days off. To keep you from losing your fitness habit, use your normal workout time for more calming activities such as stretching, yoga, or a massage treatment.

2). Think outside the box. Cross training can add depth and purpose to your fitness routine as you use your new-found strength and abilities. Find an interesting trail to hike, go for a bike ride, try a new activity like rollerblading or indoor rock climbing. The goal is to do something new and outside of your norm.

3). Change your routine. If you've been working the same exercises, in the same order, and for the same number of set and reps...your body is bored. Generally, the average non-athlete should change routines every 4-6 weeks, if not more often. This doesn't necessarily mean that you need to get rid of everything, changing the order or simply adding a new move could be enough. Additionally, you can work on slowly increasing the amount of weight you move or the number of reps/sets performed (volume). Note: don't increase volume and weight together; increase the weight OR increase the volume to help you stay injury free.

4). Look at your calories in versus calories out. If your body is no longer leaning out or building muscle progressively, your diet could be the culprit. To lose body fat, you need to create a calorie deficit ideally through exercise AND eating. Generally, that equates to eating slightly less, exercising slightly more. If building muscle is the goal, you need to eat an adequate combination of complex carbs and lean protein; "FEED the muscle" as they say.

By focusing on these tips you can give your body new stimuli, thus encouraging your body to begin creating new adaptations to push you past your plateau and on to a new level of fitness.

Workout of the Week

Core Efforts:

Pullups
Pushups
Deck squat
Side plank with hip dips

Down the list circuit style, starting at 10 reps, progress down to 1
As usual remember to warmup and cool down as appropriate for your program.

Quote of the Week

"I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy." ~Og Mandino

Workout of the Week

Doin' it Tabata-style:

*alternate these every 20 seconds x 4*
Squat jump
Renegade pushups

*20 secs r leg, then 20 secs clam, 20 secs l leg, REPEAT ALL x 3*
Split squat w/biceps curls
Clam ab crunch w/dumbbell chest press

*20 secs ea leg x 4 ea*
One-leg squat

*alternate these every 20 seconds x 4*
*Dbl-arm bentover row
Side plank w/hip dips

Dynamic warmup 8-10 minutes. Rest only as necessary between sets. Finish with cooldown/stretch.

UBC Workout of the Week

Super Supersets:

Tubing rows
Biceps curl (tubing)
Split squat w/lateral raise (tubing)

Chin-ups
Pushups
Bench hops

Triceps Dips
Pullups
One-leg squat

Crab lifts
Hover/plank
Clam lifts

After dynamic warm up, do each superset 2-3 times, 12-15 reps each exercise. Finish with cool down/stretch.

What are supersets?

A super set is a workout in which you do two or more exercises back to back with little rest in between. It can be a great way to break through plateaus, burn calories, increase your intensity and endurance, and overload your muscles to facilitate the training effect (aka build/"tone"/strengthen).

Supersetting is especially beneficial when you are short on time but still need to get it all in. A simple example is to do a couple of push/pull exercises for your upper body followed by a lower body exercise.

For example:

pushups/pullups/squats
or
triceps dips/biceps curl/fwd lunge

You could also do an upper body/lower body combo, ie chest flye/split squat. One benefit of this type of split is that one half of the body "rests" and recovers while the other half works.

There are endless ways to put together supersets. The "trick" is to know your purpose and design your program accordingly. Check back tomorrow for our Thursday Workout of the Week tomorrow. Supersets included.

UBC Workout of the Week

Jumprope, 2 minutes

Fwd/rear lunge, 12x ea side
Med ball pushups, 12x
Bent-over row, 12x

Jumprope, 2 minutes

Dumbbell plies, 12x
Chest flye or cable flye, 12x
Reverse flye, 12x

Jumprope, 2 minutes

Lateral raise, 12x
Biceps curl, 12x
Triceps rope pull, 12x

Ab crunches, 25x
Egg rolls, 10x
Deck squat, 10x
Hover, 30-90 seconds
Side plank w/hip dips, 10x ea side

After dynamic warm up, go down list of exercises 2-3 times. Finish with cool down/stretch.

Avoid running injuries

For many URBAN Boot Campers, running is an important component of long term success. Unforeseen injuries and pain can hinder exercise adherence and are often the result of overtraining or improper conditioning. A recent review of research has shown a number of muscular imbalances to be the cause of injury, most notably weak gluteals.

Research review from Exercise ETC:

"Many Running Injuries Attributed to Weak Hips"

Statistics indicate that between 65% and 80% of all recreational and competitive runners experience some type of overuse injury annually. Such injuries include patellofemoral knee pain, illiotibial band syndrome, shin splints, Achilles tendinopathy, plantar fasciitis, and stress fractures. The vast majority of such injuries, ~80% affect the lower-leg, with nearly 40% occurring at the knee. Unfortunately, science and medicine have yet to truly understand the mechanisms behind such injuries.

Researchers recently reviewed the literature over a 28 year span from 1980 to 2008 and concluded that two mechanisms appear to underlie all lower-leg injuries. First, a small number of studies implicated "atypical foot pronation mechanics." Pronation, which occurs during the stance phase of gait as the foot flattens causing internal rotation of the tibia and femur, is essential to generating energy for the next stride. However, excessive or insufficient pronation leads to poor energy production and consequently to excessive motion about the foot and knee.

Second, and more prominent, researchers uncovered a growing number of studies that suggest "inadequate hip muscle stabilization" leads to a majority of overuse injuries. Because the hip muscles, specifically the gluteus medius, minimus and maximus stabilize the leg during gait, poor strength or conditioning of these muscles results in excessive stress at and below the knee.

Recent studies have shown that improving hip muscle strength reduces the incidence of knee pain in runners. With running season in full-swing throughout the country along with races every weekend there's not a better time to encourage runners to maintain their strength training programs.

Ferber, R., et al (2009) Suspected Mechanisms in the Cause of Overuse Running Injuries: A Clinical Review. Sports Health. May/June

Next time: Exercises to strengthen the gluteal muscles.

UBC Workout of the Day

Look for new UBC sample workouts each Thursday!

30/30*

DB squat w/shoulder press
Pushups
Lateral raise

Forward lunge w/biceps curls
Renegade pushup
Triceps dips

Deck squat
Hover
V-ups

*Thirty seconds on, thirty seconds rest.

Oh, yes. There will be pullups...

Today we start pullup training, my Newbies.

How, you might ask?

With "UBC pullups" to help develop your arm, back, and core strength in preparation for the traditional vertical position. Basically, all you need is something stable to lie under. Then, reach up and pull your chest up to it with your arms.

If your upper body is too weak to bring you up, modify the position further by bending your knees so that your feet are directly underneath them. This position will shorten the lever of your legs until you develop enough strength to maintain the plank position shown above.

The beauty of this movement is that you can do them practically anywhere. You just need a safe, stable locale. Clients and UBC'ers alike have used mid to low positioned universal gym smith bars, bicycle holders in the park, railings, playground equipment, etc.

Mod pullups, 5 - 10 reps
Pushups, 10-20 reps
Squat w/shoulder press, 10 reps

Go down the list as many times as possible in 5 minutes; then fartlek around a track or field for 3 minutes (can sub jump rope/treadmill/elliptical/bike/etc, just MOVE!).

Repeat entire circuit 3-4 times.
Be sure to cool down and stretch at the end (begin with a warmup, of course).

Combat sprained ankles

Some of you may have noticed me hobbling around a few weeks ago. Unfortunately, I sprained my ankle while running on a trail. Even now it's still weaker and less stable than before.

I've been working on strengthening it and being more aware of how I move, so I've recently noticed that I sit with my ankle turned out for much of the time I sit working at the computer. BAD HABIT! No wonder it rolled. "Sickling" the ankle can lead to increased ankle sprains as the ligaments on the outside of the joint become "overstretched" with time.

Do you have any bad habits that could make you more susceptible? I'm correcting mine!

Here are some great articles to help you learn more about your feet and ankles, and ways to prevent foot and ankle injuries. As we move into the season of outdoor activities (not to mention Outdoor URBAN Boot Camp season), it is extremely important that you keep your feet and ankles in tip-top shape!

Sprained Ankle
Taking Care of Your Foot and Ankle

Workout of the Day 3/31/09

What does your Mini Sergeant do for a workout?
Here's some of yesterday's personal workout action:

Dynamic warmup 5 minutes (included brief stretch)

Shuttle run w/5 soccer cones, 5 mins

5 x 5's:*

Squat thrust w/dumbbell t-stands (5 ea side)
Dumbbell Biceps curls,

Squat w/shoulder press
Overhead triceps extensions

V-sit w/dumbbell rotations (5 ea side)
Egg rolls w/dumbbell shoulder push

*Super-setted each group of two exercises, 5 reps each. Performed as many rounds as possible in 5 minutes followed by one minute active break (treadmill).

Short and sweet. Took about 30 (focused) minutes.

Enjoy.

Intervals or Fartleks?

Since no one was able to make the interval run/walk at Tryon Creek State Park yesterday, I took the opportunity for a solo run. I ended up doing two fartleks and one interval around the Big Fir Trail. As I ended my run (and thinking of you all as I so often do) I thought it would be good to address the difference between intervals and fartleks.

Fartlek (pronounced fahrt-lek) is a Scandinavian word that means "speed play." It is an informal training method that involves intense activity interspersed with low effort. Basically, fartleks are a change in speed for a short and undefined period of time or distance. This allows the runner to experiment, and keep things fresh while increasing performance. You decide when to begin and end your high and low intensity periods based on how you feel (via introspection) or by picking a landmark to race to. Run fast for as long as you can, then recover as long as you need or based on another landmark.

For runners, fartleks are a great way to increase overall speed and self awareness. Walkers who want to begin running can use fartleks by running as long as possible then walking for recovery.

Intervals, on the other hand, are more formal in that they are timed. Periods of high and low intensity have definite start and end times. Runners should build a foundation of easy paced, continuous running for 30-60 minutes before doing intervals, or speed work. Walkers transitioning into running can use intervals to increase their time spent running versus time spent walking.

Ratios for intervals generally begin at 30 to 60 seconds with a 30 second to 1 minute recovery time. On the high end, it is not recommended to do intervals lasting longer than 5 minutes since the goal is to push your anaerobic threshold (in simple terms, pushing your maximum and out of breath).

Check out these websites for more info:

www.coolrunning.com
www.slowtwitch.com
www.runnersworld.com

Keep moving, keep learning!

Workout of the Week

We forget that every good that is worth possessing must be paid for in strokes of daily effort. "William James"

Warm up x 3: Jump rope x 100, 10 prisoner squats, 10 push-ups, 10 pull-ups, dynamic stretch

2-3 rounds for time:

10 Burpees

10 Fwd/bwd lunge

10 T-stand pushups

10 Combo: 2 situps/5 crunches

Post - Cool down/flexibility stretching

Our Favorite Belly-Slimming Super Foods

1. Steel cut oatmeal. Fiber rich and filling, add berries for a great start in the morning. Tip: takes a little longer to cook than regular rolled oats so prepare a few serving to store in the fridge.

2. Bananas. Just turned yellow, not over-ripe. High in potassium, they're perfect for increasing your blood sugar immediately after your workout. Eat alone for a quick pick-me-up or add some protein with a low sugar almond butter.

3. Wild salmon. Flavorful, high in protein and healthy fats. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease belly fat.

4. Blueberries, grapefruit, strawberries, apples, pomegranates. From antioxidants to fiber these nutrient dense fruits are great as morning breakfast additions or healthy snacks. Pomegranates and blueberries are fun popcorn alternatives on movie night.

5. Tuna (white meat packed in water). A bodybuilding staple for good reason: high in omega-3 fatty acids and protein, low in fat. Omega-3's are also provide an array of cardiovascular benefits such as improved HDL to LDL ratio and decreased inflammation.

6. Olive oil. Generally all oils have 100 calories per serving regardless type. In addition to adding unique flavor, however, this Mediterranean diet staple offers protection against heart disease by controlling "bad" LDL cholesterol and raising "good" HDL cholesterol levels. It also lowers the risk of certain cancers.

7. Sweet potatoes. A filling alternative to white potatoes, high in potassium with a relatively low gylcemic index. They also contain unique root proteins with potent antioxidant and anti-inflammatory effects.

8. Leafy green vegetables (ie. spinach & romaine lettuce). Along with vitamins and minerals, two cups later, you still haven't reached 50 calories.

9. Brown rice. Nutty flavor. High in fiber so it's filling. Low glycemic index.

10. Chicken breast. Lean and filling protein source. Tip: marinate it to increase the flavor and don't overcook it to decrease dryness.

11. Beans (ie. lentils, navy, pinto). Lean and filling protein source high in antioxidants. Pair with brown rice to help complete this protein source.

12. Eggs. A filling protein source, women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, according to a study from Louisiana State University.

Go, Troopers, go!

Great Boot Camp session last night!

Gretchen pushed the envelope on the top performer list with a 2min/15secs hover. Sister Kathleen was not far behind holding it for 2min/10secs. Awesome! Next week we move up to our 2 mile run/walk and conquering the hill.

For an interesting twist, we've using the Army Physical Fitness Guide to compare our performance to what it takes to become a military recruit.

How do you compare?
Find out here. . .

Get ready to enlist for spring training.
Check out the upcoming schedule.

Bacon Doughnut Web Rant

Deep down we have to know.

I believe it in my soul.

We HAVE to know that we should not be eating candied bacon ice cream. Bacon chocolate chip cookies. A bacon shell taco. Or, my personal jaw dropping favorite, the bacon doughnut shown here. No nutrition degree is necessary. We know it won't lead to good health or weightloss success.

Take a look at this website: Thisiswhyyourfat.com

What did you think when you saw those foods?
And, no, "yum" is not the correct answer! Four laps, then drop and give me twenty just for thinking it cuz you'll need at least that to burn off the calories...

All I can say is HOW COME?? When pondering what to put on the menu who thought "hey, I know, I'll deep fry a Mars bar and a Twinkie"? Now, of course, these things wouldn't be out there if there was no one to BUY them...

Our government spends, and has spent, millions in hard cash and manhours educating the public on what we should be eating (in case the advice of doctors, nutritionists, and fitness professionals wasn't quite enough, of course). The new USDA Food Pyramid alone took four years and cost $2.4 million to complete. All in the name of helping us eat better, live better, and FEEL better because there can be no doubt that you will experience at least a few ill sensations after wolfing down something called "the garbage plate" (check out that website again, it was there I swear).

Now it's not to say that you can't visit a restaurant and have a treat now and then, but most of the 27 percent of adults and 12.5 percent of children who are obese didn't become that way due to an occasional treat. Moderation. That's the key. Or, at least one of the most important of them. Exercise in moderation. Eat in moderation. Enjoy a moderate treat, in moderation. The magazine Men's Health does great "Eat this, not that" sections that offer helpful options for getting that junk food fix without sacrificing your health. When in doubt though, walk away!

Take care of your body!
You only get one and you have to live in it for the rest of your life!

Ok. . .
I'm finished now.
;)

Serratus anterior exercises

As promised, here are some exercises to strengthen your serratus anterior.

1. Ball roll out Avoid shrugging and let your shoulder blades slide down your back during the exercise.
2. High to Low Woodchoppers Contract your abdominals by pulling your navel towards your spine, bend the knees slightly, and rotate at the waist.
3. Wall Slide Press the arms into the wall during the movement, and avoid shrugging as you bring the arms upward.
4. Serratus Pushups The goal is to pushup using the area just under the arm pit, NOT to simply round your back so don't do it.
5. Pushups with one arm elevated or staggard. Use a phone book or medicine ball to elevate one arm. Do them on your knees if you're just starting out.

Pushup power!

If you've trained with me or have been in any of my Boot Camps you must know by now that I L-O-V-E the pushup.

Why, you might ask?

Because in terms of functional training and "bang for your buck," few exercises accomplish as much in as short a period time as this old-school gym favorite. Moreover, anyone can perform pushups anytime and anywhere. Areas trained by this compound exercise include the chest, shoulders, back, arms, the trunk (includes the abdomen), and the thighs (when done from the toes).

Do it right: use your serratus anterior!



Serratus, what? While the serratus anterior isn't often pointed out as being a major player during pushups, it HIGHLY important for maintaining proper form. In fact, one of the most common performance flaws is due to poor scapular (shoulder blade) stability. People just can't control those blades!

Tell tale signs include shrugging of the shoulders, cramping at the neck, and a hollowed area between the shoulder blades. In a nut shell, the weak serratus anterior muscles can't keep the shoulder blades down and against the rib cage properly as the strong and highly reactive trapezius (the neck muscles most people think of massaging) fires.

More on how to identify and strengthen this muscle next time!

Gear up!

Get ready for a tremendously fit year:
Time for Boot Camp 2009!

This year's Boot Camp theme, "What's your motivation?", is the foundation of all our activities and tasks, not to mention the pre-session "homework" assignment for Boot Camp enrollees (hint, hint, due Monday: no excuses, ladies and gentlemen).

Ah hem, any way, to encourage laser focus and ultimate success, begin by determining why you want to be fit, why you want to be in shape, and what will change in your life? Your motivation is ultimately the driving force behind your actions. It will either cause you to remain on the couch or get you up and moving.

So, do you have health issues/concerns? Do you want to keep up and be active with your children more easily? Do you just want to look good for you and perhaps a certain someone? What ever the reason(s), self-assess and write it down. Tack your list on the wall. Post it on your screen saver. Use it as your battle cry! Storm the battle field, so to speak, and work it out! Don't let yourself down by falling into the same old "make a resolution/break a resolution" rut.

That said, let's get to work: mini workout for this weekend (as in Sat and Sun):

Gettin' Back on the Wagon
Egg rolls, 12x
Hovers, 30 seconds
Sit ups, 10x
Crunches, 20x
Cardio: Run/walk/bike/etc, 30 minutes

See you Monday, Recruits!

Boot Camp Winter I session starts Monday, January 5th.
Still need to sign up?
Go here.