Blog Bootcamp.

Good Morning!! How is everybody’s Wednesday so far?

 

Thanks to everyone who is following me on Twitter! If you haven’t started following yet, please join in while I tweet my life away. I still don’t know how to tweet from my crackberry. Oh well, this is probably a good thing. 

 

 

 

When I came home last night I found this in my bedroom.

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A glass with the remnants of a green monster from 6:30 yesterday morning. As I tweeted last night, it looked and smelled like swampland. It was almost as great as the half-full green blender still sitting on the counter.

 

 

 

 

 

 

And then we have this.

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The remnants of the Oreo Dessert. Beware…this is what happens when your husband is out of town, it is garbage night, and this must be throw away before you gain 15 more lbs. And if you can’t make out that picture, it would be the dessert FLIPPED UPSIDE DOWN so the crust could be eaten. By who? I have no idea.

 

 

 

 

 

 

 

 

 

In order to make myself feel better for devouring the dessert Since they were such a hit last week, I figured I’d post a few more workouts that I’ve done in the past. These 2 are from when I ran a women’s outdoor bootcamp last summer. Both of these are very fun (and more motivating) with a partner. Try it at your own risk.

 

 

 

Both workouts require that you be warmed up before beginning. I usually had my clients do a dynamic warm-up. Make sure you take a light couple-minute jog, stretch a bit, or warm-up on a cardio machine if you have one at home or at the gym.

 

 

Why-on-earth-did-I-get-out-of-bed-for-this Bootcamp

12 Stations – each station is performed for 1 minute. Use either dumbbells or resistance bands.

After 3 stations are finished, perform the following cardio interval before moving to the next 3 stations: 

40 jumping jacks

10 squat jumps

10 burpees

40 jumping jacks

 

Stations: 60 seconds each

Walking lunges

Push-ups

Triceps dips

Plie’ squats

Overhead shoulder presses

Overhead triceps extension

Step ups

Side lateral raises

Bicep curls

Wall sit

Bent over row

Plank hold

 

Take a 5-10 minute walk to cool down.

 

 

 

I-can’t-walk-up-the-steps-or-sit-on-the-toilet-properly Bootcamp

w/ an Upper Body Focus

Perform 2 sets:

25 push-ups

15 seated high-grip rows

15 resistance band chest presses

15 resistance band biceps curls

cardio: 15 jumping jacks, 15 split jump lunges, 60 second high knees, 15 split jump lunges, 15 jumping jacks

 

Perform 2 sets:

24 (12 each) staggered-arm push-ups

15 reverse grip lat pulldowns

15 resistance band chest flyes

cardio: 15 squat jumps, 10 side shuffles (each way), 60 seconds jumping jacks, 10 side shuffles, 15 squat jumps

 

Perform 2 sets:

25 close-grip pushups (thumbs touching)

15 rear delt flyes

15 triceps dips

15 resistance band biceps curls

cardio: 20 plie squats, 10 bear crawls forward, 10 burpees, 10 bear crawls back, 20 plie squats

 

Again, make sure you cool down afterwards. Pay attention to your body and if at anytime you feel sick, light-headed, etc, STOP. What good is a workout going to be if you aren’t alive? Pay close attention to how you feel.

 

Alot of these workouts tend to have the same exercises in them. I did that for a couple reasons.

1. Most workouts I ever gave my clients were ones that could be done at home with minimal equipment. I am not a fan of using machines and prefer to use dumbbells, bands and bodyweight.

2. I believe that alot of these exercises give you more bang for your buck (can we say…lunges and squats?). You would never find me in the gym training a client doing some kinda of goofy exercise, or a minimal exercise (say, single arm triceps kickbacks) during a session. Clients come to get a kick-butt workout, and that is what I gave ’em!

 

And please remember, all of my client’s were under strict supervision while performing these workouts. Form was ALWAYS corrected.

 

 

Again, I still believe that each person should find what works for them. As I’ve told some of you who have asked me for workouts, I do not believe in only ONE way of training. I believe there are many different successful ways of doing it. On days I would train 15-20 clients, I may have 15 different workouts. Some are lifting heavy, some are doing functional training, and some are doing rehab. My goal was to be able to successfully train anyone – strong or weak, overweight or struggling with an ED, football players and elderly…you get the picture. I believe a great trainer can adapt to train anyone.

 

 

 

I’ll be back later with a recipe for rolls.

 

And NO, not the kind of rolls above my jeans.