Posts tagged checkpoint

Checkpoint Push ups


I wasnt feeling so hot this morning because I didn’t sleep so well. Kept waking up and tossing and turning. Not sure what thats all about — normally I sleep like a baby. I wonder if it’s part of my gluten detox.

Today at boot camp, Mikey lowered the weights on the hang snatch squat from 65lb to 45lb standard and what a difference that made.  I often feel at camp that the weights are too heavy for me. When they are too heavy, I tend to stop and restart over and over again instead of constantly moving.  I always wear a HR monitor and I noticed the higher the weights I use for certain movements, the less calories I burn. I am torn by this because on one hand I know I am building muscle, but on the other hand I want to burn calories and the lower the weight, the more reps I can do, the more cals I burn. I am not talking about a light weight either. Just lighter than what he tends to give me.  A 45lb hang snatch squat is not easy but its a hella lot easier than 65lb one!

Click on the link to see step by step instructions on how to do a hang snatch squat.

Checkpoint Push Up

One exercise we did today that you can try easily at the local gym or even at home is a Checkpoint push up. I used 25lb dbs but you could even forgo the dumbbells if you are just starting out.

1 Jump down into a push up position

2 Spread your legs

3 Bring them together again

4 Do a push up while holding onto the dbs if you use them,

5 On the way up — grab them and stand up

and do it again, and again and again….

Checkpoint Push-ups


It was a doozy workout this morning — hard hard hard workout that didn’t quit. Lots of shoulder and arm work. I have not been feeling so hot the past day or so but I felt better so I headed to boot camp as usual.  Boot camp is structured into levels — purple, silver and gold. Purple is for those at the beginner to mid level – the weights and reps are usually lower depending on exercise. Those not in purple – go to silver which is where I am and there are days when I believe it’s just too tough — either too many reps or the weight is just way too much. Today felt like one of those days.

We had to do ring push -ups and each round we had to do 20. I was struggling towards the end of it- arms were burning. 5 Rounds of 20 ring pushups and another 20 reps of something else — in a 15 min limit and then another series of exercises for 5 rounds for another 15 mins. Wowsa!

One exercise we did that you could easily do at home — checkpoint push-ups. We did it with a 20lb db — so you go down into a push up position, hand son the dbs, spread your legs, bring them together , do a push up and then grab those dbs and stand up – repeat. Try it!

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