Welcome to Village Athlete! I hope you'll consider joining us for a fun, powerful weekly bootcamp workout. Please let me know what other questions you have!
How much does it cost?
$15 one-time fee. I'm asking all VBC athletes to purchase a one-time 2011 summer pass. Charging (even a nominal fee) will encourage attendence & I hope attract men and women who really want to be there. If you have questions, please let me know.
When is it?
What types of exercises/movements?
See a sample workout below. Depending on numbers we'll also incorporate tools like stability balls, basketballs, jumpropes, hula-hoops, agility ladders, bosu, balance disc, mini-bands, foam rollers and more.
Am I a personal trainer? What's my experience/education?
No I'm not a personal trainer, yet. I use my passion for encouragement combined with decades of experience as a soccer player, college rower and triathlete. I'm a certified soccer, triathlon & cycling coach. Throw in a decade of dance and a lifetime of all kinds of aerobics, I have moves that work and modification options. Being a mom of 3 makes me sensitive to other issues too! :-)
Left: rowing at UW-Madison. Center: I was an actitivites director and occasional land shark at Lake Beauty Bible Camp. I helped organize and lead small- (10 people) and large-group activities (200+) for campers age 6-18. Right: I've coached kids age 5-17 in soccer. In this picture I'm 36 weeks pregnant with baby number 3.
What if I arrive late?
Each person must sign the liability release for the bootcamp season & then check-in each week. If you come late, don't forget to check-in and then please warmup with some dynamic movements before joining in.
Am I ready to start?
Take this readiness self-assessment from the American Heart Association. If you answer "yes" to any of the questions then speak with your doctor first.
What We Do
All of our exercises can be modified to be harder/easier depending on your fitness level and workout goals. You'll find demos of most of our exercises on active.com's youtube channel. Also click through the categories on the left within Core Performance's Core Knowledge section!
A past workout included:
- mental and dynamic warmup
- jumprope moves from Core Performance's 5-minute JR routine - JR, handwalks, bend & balance, base rotations, JR boxer
- deep lunges in place into a front quad extension
- jumping jacks/flurries/JJ/flurries
- line drills/shuttle run
- 10 minutes of hill work (2 hill options & many strategies run/jog recovery, run/jog/walk, powerwalk etc.)
- broncos or leg extensions from quadraped
- crab walk position: lift one leg & switch, tricep dips
- pilates: rollup, quadraped & extend, forearm plank, child's pose and more
Other favorites: plie jumps, back lunge, walkouts, slow bicycle, straight kick, 2 leg jump, hop, plank, saw, plank tap, mtn climbers, plank jack, side plank, thread the needle, lift & scissor, alligator, rope run, cobra, superman, reverse crunch, swimmer, chair pose, stability ball, stretch cord shuffle, med ball rotations, partner hamstrings, square jumps, pushpass shuffle, soccerball slam, backwards run, hip circles, 90/90/90, leg levers, grapevine, alt lunges, pushups, skip, hula hoop and more.
