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Stanford Mini-BootCampers Team

Stanford Community members using BootCamp style workouts during midday workweek for short, intense workout a a way to better manage time and lifestyle. Team Members: 4 Team Goals: Avoid fast food, Avoid high fat foods, Avoid red meat, Avoid salty foods, Avoid soda, Avoid sweets, Drink lowfat or nonfat milk, Drink more water, Eat healthy, Eat more fruits & vegetables, Eat more whole grains, Eat smaller portions, Exercise, Limit my caloric intake, Lose weight, Run, Skip dessert, Stick to my diet, Strength training, Take vitamins & minerals
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Team Members (4)

Chester M. Santa Clara, California Team Leader
ILANA W. Los Angeles, California
Rafael V. Newark, California
Eskender T. Stanford, California

Team Member Activity

mbgraham is going to the class HEALTHY WOMEN TODAY. Jan 03 2011
Lois B. is going to the event Stanford Wins Pac 10 Fitness Challenge!!. Oct 29 2009
Marilou H. is going to the event Stanford Wins Pac 10 Fitness Challenge!!. Oct 29 2009
Rebecca R. is going to the event Stanford Wins Pac 10 Fitness Challenge!!. Oct 28 2009
linneaann is going to the event Stanford Wins Pac 10 Fitness Challenge!!. Oct 28 2009

Community Blog Posts

The 2015 Goody Goody Turkey Gobble 5k by MaryBaum20 Thanksgiving is never complete for me without a Turkey Trot. Grant and I were up and at ’em bright and... Read on »
Training by Amy and April Y. Patient Expert Alright, it's time to start thinking about what's next. Now, that I'm a marathoner again, it's time to RUN... Read on »
Antibiotic Resistance: Are We All Doomed? by Mark S. Healthy Living Professional The future prospects of antibiotics look grim. Headline after headline proclaims the mounting resistance... Read on »
Team Whiteboard
May 30 2009 by ILANA W.
Hi there I love bootcamp type exercise and I find it's a great way to mix it up between running, walking and playing tennis!
Mar 05 2009 by Chester M.

The Workout

Let's get into it. Perform each complex once per week for four training sessions per week. Use the following progression:

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press Hybrid

Jump Squat (bar on back)

Good Morning


Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs)

Complex C


High Pull (onto toes)

Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)

Military Press (strict)

Jump Lunges (switch legs)

Complex Ds

Jump Squat


Squat and hold for 10s

Military Press

Push Press

Note: Try to work all exercises at a speed of 1-2 reps per second.

A Final Warning

This isn't for the faint-hearted or deconditioned. It's not a beginners routine. If you're coming back from injury or illness, don't try this program yet. It's brutal.

But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat!

Feb 24 2009 by Chester M.

Did Stanford Recreation Olympics.

5 events 1 minute each

1. Burpees - 31

2. Free Throws - 4

3. Pushups - 81

4. Jumprope - 112

5. Minigolf - 3



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