The first Badass Fitness Boot Camp was awesome, but I know some of you who don't live in the a Tallahassee area were bummed that you couldn't join your fellow Badass Army troops.
Well, this Badass CEO is not going to just leave you hangin' like that! I want you to have fun working out, and I want you to be constantly challenged. That's how you get stronger and more Badass. Just ask the group that came out to Doak Campbell! They rocked.
And you all rock, no matter where you live. So I've adapted the boot camp routine, to be used at any high school or college stadium where there are lots of steep bleachers and steps.
Badass Boot Camp
Warm up: Run 2 to 4 laps around the perimeter of the stadium/field/track.
- 3 full sets of stadiums (one set is up to the top and back down): make your way from the bottom to the top quickly, and coming down do side squats. Lead with the left leg first, and then halfway down switch to lead with the right leg.
- Triceps dips, 25
- Pushups, 25
- Tricep pushups, 25
- 30 seconds of high knees
- 30 seconds of jumping jacks
- 30 seconds of high knees
- 3 more sets of stadiums, same as before
- 25 squats
- 25 step-up, using a stadium bench as your bench
- One-legged squats, 25 each leg
- 30 seconds high knees
- 30 seconds jumping jacks
- 30 seconds high knees
- One more set of stadiums
Abs
1. Regular crunches, 25
2. Seated pull-ins, 25 (Butt on a step or bench, feet together and knees slightly bent, extend legs out and pull them back in. Extend back out, back in, repeat)
3. 90-degree crunches, 25 (Lift feet up and set legs at a 90-degree angle. Crunch up)
4. 90-degree crunches, right leg extended, 25 (From the 90-degree position, extend right leg out and hold it there. Now crunch.)
5. 90-degree crunches, left leg extended, 25 (Same thing, but with the left leg)
6. Regular crunches, 25
7. Stretch!!!
Hoo-ah! You did it! You have earned your dog tags, Badasses. And I can't wait for the next Badass Fitness Boot Camp at Doak. Mark your calendars: Saturday, Feb. 20, 11 am at Doak. E-mail me at shancola@aol.com if you have any questions.
Coming tomorrow: Badass Foodie's Ode to Oatmeal...If you think you don't like it, think again!
