Just when I think the Badass Army can't get any more Badass, it does.
Tuesday night I had eight Badasses come out to the local high school track for our first-ever Track Boot Camp, and when I got there I was, frankly, all wound up. Work stress, old-car-with-a-broken-A/C stress, family stress -- it was all rolled up and sitting right on my shoulders.
But all it took was an hour with these 'soldiers' from the Badass Army, and I had the inspiration and energy I needed to get through the rest of the week. Whenever I doubt what it is I am meant to do in this life I've been blessed with, my Badasses remind me that I am headed down the right Badass path toward a full-time career (some day) in fitness.
I pushed them hard, and they never gave in. Oh, they huffed and puffed and I spotted a few grimaces. But they kept working. Awesome. THAT is how Badasses DO!
I know all of you out there reading this are just as Badass, even if you aren't out there at Badass Boot Camp! So as you head into the weekend, try on this ass-kickin' track and strength workout for size:
Badass Kickin' Track Boot Camp
Warmup
1. Jog 2 laps around the track, or 800 m
2. Skip-run forward for 50 m, then jog for 50 m
3. Jog backward for 50 m, then turn around and jog forward for 50 m
4. Karaoke run for 50 m, then jog forward for 50 m
Repeat 2, 3, and 4 once more
Track Segment
1. Run a 400, or one lap, at 5K pace. The goal: Finish it within 90 seconds, or cloe to it. This isn't an all-out sprint because you need to get all the way around the track. But it's fast, and you should be winded when you're done.
2. Rest for 2 minutes, walking fast around the track.
3. Run another 400, at the 5K pace.
4. Run a 100-m sprint, as fast as you can. Rest for one minute.
5. Run another 100-m sprint. Rest for one minute.
6. Repeat the track circuit one more time ( So 2 more 400m at 5K pace, and 2 more 100 m sprints)
Strength/Abs Segment
1. Do 25 regular pushups. Rest 20 seconds
2. Do 25 triceps pushups: Hands close together, with fingers turned toward each other in a diamond shape. Rest 20 seconds.
3. 40 squatting side steps with resistance band: Place a small resistance band around your ankles. Squat, and stay low. Step to the right until the band is taut. This is your starting point. Now step further to the right, feeling the resistance. Step 20 times to the right, then back 20 times to the left.
4. Do 1, 2, and 3 for two more circuits.
5. 25 forward stepping lunges: Step the right foot forward and drop into a lunge, making sure the knee doesn't come over the right toes. Come up, and step and lunge with the left. That's one rep. Repeat 24 times. Rest 20 to 30 seconds.
6. 25 curtsy lunges: Step the right foot forward and over to the left, and drop into a curtsy. You should feel the squeeze in your right glute/thigh. Push back up off that right foot. Now step the left foot forward and over to the right, and drop into a curtsy. That's one rep. Repeat 24 times. Rest 20 to 30 seconds.
7. Abs:
- Do 25 V-crunches: Sit on a bench or the ground, your hands at your side for support. Keeping the feet side by side, extend the legs until you feel your lower abs engage. Pull them back in, and extend out.
- Do 25 regular crunches.
- Do 25 crunches with legs up and bent at 90 degrees.
- Do 15 crunches with the left leg at 90 degrees and the right leg out straight.
- Do 15 crunches with the right leg at 90 degrees and the left leg out straight.
Coming next week: A whole lotta Badass stuff!