Corvallis Fitness Adventures, LLC » fitness boot camp

Corvallis Fitness Adventures June Outdoor Boot Camp

shandra — Fri, 28 May 2010 14:42:34 +0000

Yee Hah! We just wrapped up our May Boot Camp and it was terrific. It was so great to be back in the parks, on the trails, along the waterfront, and just generally outside no matter the conditions! Thanks to everyone that joined in for this past session. We will have a one week break before our next Boot Camp begins so now is the time to sign up and reserve your spot! Just click on the flyer image below for all the info. You can send Shandra an email or give her a call at (541) 207-8526 for more info and it is easy to go to the registration page to get started! Hope to see you soon!

Corvallis Fitness Adventures Stair Mania

shandra — Mon, 01 Mar 2010 22:17:48 +0000

The Big Climb is getting closer and the Corvallis Fitness Adventures “Dare to Stair” Team is working hard for the event. We had a fantastic workout up on Dimple Hill this past Saturday and then started the week off with another dandy at the Corvallis High School track this morning. The legs were burning and this will serve us well when we are climbing the Columbia Center in three short weeks. We continue to hit the stairs in Reser Stadium and the OSU parking garage at least twice each week and we are really concentrating on our handrail techniques and double stepping. Even if you are not on our Big Climb team you are certainly welcome to join us for a workout. Drop-In’s are always a great way to get started with Fitness Boot Camp Workouts and we would love to have you stop on by. Our meeting locations are on this site and you can send Shandra an email for more information. Come on out and join us for a fantastic low impact fitness exercise!

Corvallis Fitness Adventures Big Climb Weekend Stair Workout

shandra — Mon, 22 Feb 2010 16:30:20 +0000

Wow! What a gorgeous weekend here in the Willamette Valley! Corvallis has seen some fabulous weather for the past week and it has been just terrific for our Fitness Boot Camp workouts. Many of our February Boot Campers are on our Big Climb Team for next months Leukemia/Lymphoma fundraiser in Seattle. We have been incorporating a lot of stair climbing into this Boot Camp as not only training for our team members but also so all Boot Camp participants gain the benefits from this low impact workout. In addition to our five weekly Boot Camp workouts we have also been adding a special “volunteer” stair climbing workout on the weekends. Yesterday a hearty group of us hit the stairs at Reser Stadium on the Oregon State University campus. The weather was spectacular at 8:00 am and we took full advantage of the conditions. We continue to use different rail techniques when available, two stepping as much as possible on the ascents, and varying our patterns as we descend the stairs to lessen the load. We estimated around 2400 stairs yesterday morning and everyone did a fantastic job at working hard and maximizing their efforts. Way to go team! If you would like to join our Big Climb Team or just drop in for a workout please send Shandra an email or give her a call at (541) 207-8526. A great big thank you to all our team members for their fund raising efforts! The Corvallis Fitness Adventures Big Climb Team has already exceeded our fund raising goal by nearly double! Keep up the good work and keep those dollars rolling in for Leukemia and Lymphoma research.

Corvallis Fitness Adventures Outdoor Boot Camp

shandra — Fri, 19 Feb 2010 15:25:20 +0000

Spring is here! The flowers are blooming, the days are a little longer, and the heavy coats are being shed during our workouts. What a fantastic time to be involved in an Outdoor Fitness Boot Camp! Last night we did our workout at Martin Luther King Park on Walnut and we concentrated on our quads and then on our hangs. The jungle gym bars are perfect for working on hangs and we compounded them with some great core work. The gentle slope of the road in the park is ideal for ‘builders’ and lunges combined with short sprints. Inside the barn we utilized the steps and tables for dips, step-ups, and a whole bunch of other great exercises. What a terrific setting for getting an hour of fitness!

We continue to train for The Big Climb in Seattle next month and this morning we hit the stairs in the Oregon State University parking garage. We did twenty sets this morning and everyone was on top of their game. We continue to implement the most current stair training techniques using double steps, staggered descent patterns, and a multitude of rail combination’s. If you are interested in Outdoor Fitness Boot Camps, Group Workouts, or maybe even Stair Climb Training than send Shandra an email or give her a call at (541) 207-8526. Come on out and join us!

Corvallis Fitness Adventures February Boot Camp

shandra — Mon, 25 Jan 2010 17:29:04 +0000

Hello Corvallis Fitness Boot Campers! We are entering the last week of our January Boot Camp and we will have a week long break before our next session. Our Corvallis Fitness Adventures February Boot Camp begins on Feb. 8th! Even though we have a break between camps this does not mean that you should take a break from your fitness. Stay active at least 6 days during the week and here are a few sample workout ideas for you during the break. You don’t need any equipment for these great exercises and just have fun and sweat!

Do these back to back, 15 and 15, 12 and 12, etc. No rest until you get to the end.

Squat Jumps: 15,12,10,8
Push Ups: 15,12,10,8

Do these back to back. 15 Burpees, 30 second sprint! No rest until the end.

Burpees: 15,12,10, (Full version with hop and then push up) Run or sprint flat or a hill sprint for 30 seconds.

Step ups on bench or curb, etc. Make sure you are pushing only with the foot that is on the bench or curb: 15,15,15

15 Dips, 15 Mountain Climbers. You do these 3 complete times. **This is a Tri-Set so you will do your stip ups on each leg then your dips and finish with the mountain climbers and do it again! NO REST until the end!

Cardiovascular

Perform at least 2x during the week of Higher Intensity drills. You can hike to power hike or jog and sprint 6-8x or jog and run faster. Do this for 30 minutes, 5 minute warm up, 20 minutes of hard core work 5 minutes of cool down. 2-3x per week cardiovascular for at least 45 minutes. Keep your body moving!

Planks for 60 seconds
Bicycle Crunches for 60 seconds
Plank for 90 seconds
Bicycle Crunches for 90 seconds
Planks for 60 seconds
Bicycle Crunches for 60 seconds
Side Planks for 60,90

Stretch and you are done!