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Sunday, Sep 28, 2008 at 8:53 AM (Public Entry)

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Hi Tracey,
I downloaded the book Sure Results: The Ultimate Book of Boot Camp Workouts. I am starting a boot camp in a few weeks here in Northern Virginia. I have been skimming the book for ideas and looked at two of your workouts, Capture the Cone and The Commando Workout. Could you please explain the following exercises:

1. Bird Dog
2. Up and Overs
3. Stir the Pot


Thank you.
Arleen Root

_____________________________________________________________

Hey Arleen,

I am excited for you to be starting your first class. It is an amazing business. Here are the descriptions:




1. Bird Dog - while on hands and knees, they take the opposite arm and leg and stick it out straight and hold the position or have them bring them in and out.
2. Up and Overs - they sit on their butt with their hands behind them for balance. They will put their legs straight out and I have them put their water bottle by their ankles and they will put both feet to one side. They then lift their legs up and over the water bottle from side to side.
3. Stir the Pot- They are laying on their backs like getting ready to do a regular crunch. They pretend they have a huge pot on their stomach and they bring their shoulders up and stir one way for 30 sec and then the other. So it is like a constant half crunch.
4. Prisoner Squat - they put their hands behind their heads and they do the squats. It helps them stay in form on the squat.

Have a great day

Tracey
http://www.profitwithfitnessbootcamps.com

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