Week of February 10, 2013

Don’t forget there are many options to get your boot camp fix:

  • Monday & Thursday in Fairfax at the school at 7pm
  • Tuesday in Essex Jct. at Maple St. Rec. Department at 6:30pm
  • Saturday in Essex Jct. at the Aspire Studio at 7am
  • Saturday in Fairfax at the school at 8am

Week in Review

Essex

Tuesday: “After a blood pumping 10-10-10 warmup, we moved right into a circuit workout.  We worked every part of our body and I loved the modifications campers devised as we moved thru the stations.  A word to the wise – try the all-out tough move first, until you feel the burn, before moving to a modification.  That burn means your muscles are being challenged, which makes them stronger.  A good rule of thumb is to do as many reps as you can until you experience that burning, and then give that muscle a break by moving to the modification. After the popular ab circuit, we ended our evening with a Leg Shredder session – yowza!   We felt the burn for sure!  Stretching those muscles afterwards felt so darn good.” — Lisa S.

News Flash! Due to a scheduling conflict, there will be 4 Tuesday sessions that will held at the Fleet Feet store on Pearl St. in Essex Junction instead of the Maple St. Park.  For the Fleet Feet location only- class will be from 7-8.  Dates are 2/19, 3/12, 3/19, & 4/16.  Spread the word!

The Saturday class in Essex was cancelled due to the snow storm.

Fairfax

First, Chelsea had her baby. A baby girl! Everyone is happy and healthy. I’m sure she’ll be back soon. The next one we’re waiting for is Jensen 🙂

Monday was a night of stations with the 5th station (affectionately called, “the hole”) being devoted to rope facing burpees. We hit the stations hard with weights, dips, plyometric moves galore and presses. Don’t forget the many of you are doing the burpee challenge.

Thursday: “Thursday, Feb.7th there were 25 people in attendance. Everyone warmed up with a couple lunging laps up and back around through the gym. We quickly went into our workout, station style with a single person time keeper. We performed burpees, overhead chair lifts, windmills, tricep dips, step ups, jumping rope, mtn. climbers….you name it, we did it! Finished up class with a mixture of miscellaneous ab moves. We finished up 8 on the dot! Great job everyone…..” — Paula C.

Saturday we were going to have class no matter what! If the school wasn’t open, we were going to romp in the snow outside. However, the custodian was able to make it in to open the school–Hurray! There was a good crew of you the morning after the storm. It was also good to see David Ainsworth join our workout. He’s a former Marine who teaches boot camp in St. Albans. Great guy! Our favorite move of the morning was a burpee with a push-up and tuck jump . . . that was a heart-pumper.

Benefits of Side Leg Raises

The side leg raise or hip abductor “works the abductor muscle group. It is an effective exercise for toning the hip area. To perform the side leg raise, stand next to a chair or wall and grasp it for support. Transfer your weight to your right leg then lift your left leg out to the side as high as possible. Slowly return to the starting position. Complete the desired number of repetitions, then repeat the exercise with your right leg.

Gluteus Medius: The gluteus medius is a thick muscle that is largely covered by the gluteus maximus. It works to abduct and medially rotate the thigh while also steadying the pelvis. When performing the side leg raise with your right leg, the gluteus medius on the right side is actively working to abduct the thigh while the gluteus medius on the left side is stabilizing the pelvis.

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