Maplewood Boot Camps: Week 3 Day 2

Thursday, December 13, 2007

Week 3 Day 2

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."
- Rolf Arands

Warm up
Rotations
Arms
Torso
Knees
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2
Hit the Trail

9 Rep Ladder

6am-6:45am

Sit ups (old school) Doris, JamieZ. & Michelle S. 2min 48sec.

Squat thrust/Burpees w push up Ellen A. & Lisa B. 6min. 16sec.

Fire Hydrants Demethea, & Janet 1min 22sec. Shirley M. & Marthe 1min 9sec.

Walking Lunges Shirley M. & Marthe 1min. 59sec.

Planks Demethea, & Janet 3min 43sec.

Jump Squats Demethea, & Janet 1min 48sec. Ellen A. & Lisa B. 1min. 35 sec.

Chin to knee

S. L. Side lunges

Hip lifts

7am-7:45am

Sit ups (old school) Dan L. & Jean F. 3min 4sec.

Squat thrust/Burpees w push up Dan L. & Jean F.6min. 7sec.

Fire Hydrants Dan L. & Jean F.1min 38sec. Dan L. & Jean F. 1min 40sec.

Walking Lunges Dan L. & Jean F. 2min. 4sec.

Planks Gemma, Paul & Jill R. 5min 5sec.

Jump Squats

Chin to knee

S. L. Side lunges Dan L. & Jean F. 2min 11sec. Dan L. & Jean F. 2min. 7sec.

Hip lifts

9:30am- 9:45am

Sit ups (old school) Tom & Hadiqua 2min 37sec.

Squat thrust/Burpees w push up Donna & Beth 6min. 24sec.

Fire Hydrants Tom & Hadiqua 1min 24sec. Eileen, Leslie and Risa 1min 23sec.

Walking Lunges Donna & Beth 1min. 49sec.

Planks Tom & Hadiqua 1min 57sec.

Jump Squats

Chin to knee

S. L. Side lunges Eileen, Leslie and Risa 3min 15sec. Donna & Beth 3min. 22sec.

Hip lifts

Sit ups (old school)	Doris, JamieZ. & Michelle S. 2min 48sec.
Squat thrust/Burpees w push up	Ellen A. & Lisa B. 6min. 16sec.
Fire Hydrants	Demethea, & Janet 1min 22sec.	Shirley M. & Marthe 1min 9sec.
Walking Lunges	Shirley M. & Marthe 1min. 59sec.
Planks	Demethea, & Janet 3min 43sec.
Jump Squats	Demethea, & Janet 1min 48sec.	Ellen A. & Lisa B. 1min. 35 sec.
Chin to knee
S. L. Side lunges
Hip lifts

Sit ups (old school)	Dan L. & Jean F. 3min 4sec.
Squat thrust/Burpees w push up	Dan L. & Jean F.6min. 7sec.
Fire Hydrants	Dan L. & Jean F.1min 38sec.	Dan L. & Jean F. 1min 40sec.
Walking Lunges	Dan L. & Jean F. 2min. 4sec.
Planks	Gemma, Paul & Jill R. 5min 5sec.
Jump Squats
Chin to knee
S. L. Side lunges	Dan L. & Jean F. 2min 11sec.	Dan L. & Jean F. 2min. 7sec.
Hip lifts

Sit ups (old school)	Tom & Hadiqua 2min 37sec.
Squat thrust/Burpees w push up	Donna & Beth 6min. 24sec.
Fire Hydrants	Tom & Hadiqua 1min 24sec.	Eileen, Leslie and Risa 1min 23sec.
Walking Lunges	Donna & Beth 1min. 49sec.
Planks	Tom & Hadiqua 1min 57sec.
Jump Squats
Chin to knee
S. L. Side lunges	Eileen, Leslie and Risa 3min 15sec.	Donna & Beth 3min. 22sec.
Hip lifts

Posted by Carlos J Sanchez at 11:44 PM

Testimonials

***********************

"I can't stop talking about Maplewood Boot Camp and Carlos Sanchez!
My youngest daughter was about to turn one and I desperately needed a physical and mental kick-start. Bootcamp definitely delivered.
Within two months, I dropped the remaining "Baby weight" and I feel stronger and more energetic than I have in years, and I mean years.

In addition to bootcamp, I am now back to running regularly outside of class and I am training for a half marathon. The energy and strength I have found to get up BEFORE work to exercise is a direct result of the Bootcamp experience. I am now a stronger runner and a happier mom as a result of this class.
Thank you Carlos - I appreciate you kicking my butt at 6am, it hurts - but it is worth it."

Deborah Holt
Maplewood, NJ
*************************

“I just wanted to send you a note to tell you how GREAT I feel! I never thought "working out" could be so much fun! It's like going to gym class. It's great how everyone in the Boot Camp supports each other and helps each other to keep going. I took your advice about eating better and making better choices with what I eat. I feel amazing! Thanks you so much for making this a wonderful experience."

Katie Clayton,
South Orange, NJ
*************************

I signed up for the Maplewood boot camp in February to help me loose the 8lbs I had gained while recovering from knee surgery.
I lost the weight, gained strength, energy and flexibility.
Carlos is a very knowledgeable and encouraging personal trainer. Whenever necessary he modified and guided me through the routine. I am now a Maplewood boot camp groupie.

Doris Fernandez
Maplewood, NJ
**********************

"When I began the training process with Carlos, I had just quit smoking 2 packs a day and was willing to make changes to my life. I began working with Carlos and his patience, expertise, demeanor and enthusiasm changed me in many positive ways. Carlos not only helped me overcome my addiction through his kind words and understanding, but his diligence and knowledge as a trainer helped me transform my body and spirit. Thanks to Carlos I now am a regular gym rat, have lost 35 pounds, have biceps and have been an ex-smoker for 2 years. I owe a lot to him!"

Barry Ort
New York, NY
**********************

"The trainers at Maplewood Boot Camps listen very closely to what my needs and concerns are and then adjust my workouts accordingly.

I've never considered myself very strong and was worried about building "muscles" as a female. I found instead that I lost inches and felt great. Carlos never made me feel guilty if I didn't eat right or workout - he always encouraged and worked hard to find the things that would motivate me. I've been with him for almost two years now and he's always keeping the workouts fresh and new."

Roberta Griffin
New York, NY
**********************

"In August 2005, there was a strong chance that I was going to actually melt into my couch--after law school, two knee injuries, and marriage to a guy who really likes to eat. Then I found Carlos over the Internet---and during the recent NYC transit strike, I happily walked the mile and a quarter to and from work without a qualm. I now have muscles in places I didn't know it was possible to HAVE muscles. Most amazing, I have enormous energy at work AND on the weekends.
I've lost 19 pounds, but I'm not hungry and cranky.
Thanks to Carlos for his sense of humor and patience and sharp eye at spotting just what needs to get fixed on my tired old frame."

Pam Peterson
Bloomfield, NJ
**********************

" I can't seem to get myself to the gym nor can I motivate myself to even do crunches on my own, so this has proven to be a great solution. I am now into my 3rd package and my strength and endurance has doubled from when I first started. I am making progress each time and there is no better way to work out."

Carolyn Everson
Montclair, NJ
*******************

"Carlos of Maplewood Boot Camps is an inspiring and gentle teacher"
He has worked with my limitations (lower back and hip flexibility issues) and thus given me confidence to move to new levels of strength and coordination. He has developed a personal program for me of stretches, core and strength training, balance work, and therapeutic yoga which enhances my daily life and my work as an artist."

Laurie Wohl
New York, NY
*********************

"Carlos was a major influence on my journey through a very difficult period in my life when I felt overwhelmed by pressures at work.

I was working 14-16 hours a day, not sleeping, crazed out of my mind and Carlos would always be sympathetic, understanding, and helpful. He always seemed to come up with positive comments that seemed to check my downward spiral and boost me up again. When he made me aware that I needed to help myself by watching what I was eating and exercising on a regular schedule I lost 24 pounds. Those two things really helped me feel better about myself during that period. This is how good he is -- I am retiring from my job this summer on my 60th birthday! His comment about "misguided loyalties" made me really sit up and take notice that I can't worry about everyone else, if I'm not happy. I plan to enjoy my life while I still can and do all the things that I've dreamed of while I'm still in good health both in mind and body."

Mary Reuther
New York, NY
*******************

"I really loved working out with Carlos Sanchez. Before I began training with him, I dreaded going to the gym and was frustrated with any, if little, results I saw. Not only did I learn so much while training, such as correct form, how to use the equipment and a well balanced routine for my body type, I found that even the days I was not with Carlos were so much more productive at the gym. I hardly ever dread exercising. I really learned the right way to get a good work out and I feel healthier and stronger than ever, totally more defined and toned and it doesn't hurt that I have seen a nice weight loss as well."

Cathy Schwartz
New York, NY