Boot Camp Pictures

Saturday at Home Boot Camp

Since we are away we leave you with this great workout!

Grab and friend and do it.

You need a set of weights and a mat

1. Warm up  3 mins

2. Squat 24/ Squat Jump 24/ Squat jump with weight 24

3. Lay on back Chest Press 24/ Lift Hips and chest press 24/ Now press weights as you lift your legs up and down 24

4.  Rows( In a plank or on knees) tuck your butt and row one weight at a time 24 times/ Now row and triceps extension 24 times/ Now burpee with your weights and row 24

5. Lunge with weights 24/ Curtsey Lunge 24/  Lunge and Press 24

6. High Knees 24/ High Knees with weight 24/ Tuck jumps 24

7. Plank rock 24/ Plank punch 24/ Plank Jack 24

8. R. Crunch 24/ Elbow Knee Crunch 24/ R. Crunch with a leg drop 24

9. Burpee 24/ Burpee push up 24/ Burpee 24

10. Curl 24/ Hammer Curl 24/ Side Curl to a hammer curl 24

Enjoy.. We will miss you!

Sundays fast and furious workout!

Sunday for most is your day off! This week I was in meetings three days so tommorrow will be day to run and focus on opposing muscles. ( muscles we forget to workout but they need the most attention , your lower back, glutes, triecps, hamstrings!!)This is a fast and furious workout you can do at home.

Warm up 5 mins
Then jog or run10 minutes
Next on your stairs outside do 30 triecp dips.
Lay on your stomach 30 superman ( lower back exercise)
30 crunches
30 donkey kicks
30 crab kicks
30 courtesy lunges

Next repeat all exercises again for sets of 20 then 10.
Enjoy
Kyle and Jen

Great workout for that beach vacation

This week at the beach I only brought 3 things to workout with.
A set of weights
A mat

I rented a beach cruiser and ride 2 hours a day... But I wanted some strength and HIT training also.
Yesterday my Sister and cousin hit the beach with me for an ocean front workout!

Warm up jog 5 minutes
1. Burpees 30 seconds

2. Tabata time...... 4 mins total 20 seconds hard/ 10 second recovery 8 times total

1. Push ups( after the first 4 you want to stop but push threw it)
2. Sprinting on the beach 20 seconds on/10 seconds off
3. Tabata Bicep curls
4.  Bicycle abs
5. Tricep kickbacks



HIT Training... 40 second hard/20 second recovery
 Burpee to a tuck jump
Elbow to knee crunches
Burpee with weights, (bupree down with weights come up and bicep curl to a full press)
Plank rocks( On elbows rock back and fourth)

Enjoy

Memorial Day Workout Fat Blaster in 20 minutes

At home workout for this long weekend!

Whether you are at the beach or having a (stay-cation:) This workout is for you.

You need a mat or towel!

Round 1

5 minute warm up jog ( around the neighborhood or on the beach)

1. 60 Second Jumping Jack

2. 50 Second Squats

3. 40 Second Punches

4. 30 Second Push ups

5. 20 Second Plank Jacks ( on hands in plank position jack lets out and in)

6. 10 Second Tuck Jump

Round 2 Abs

1. 60 Second Reverse Crunches

2. 50 Second Bicycle

3. 40 Second Mt Climb

4. 30 Second Plank

5. 20 Second Seated Tucks

6. 10 Roll ups ( Lay on back and roll upper body straight up and back down slow)

Round 3

1. 60 Second Burpees

2. 50 Second  Reverse Lunges

3. 40 Second Jump Squats

4. 30 Second Tricep Dips 

5. 20 Second Crab kick out

6. 10 Hip drops Side plank each side on elbow

Wild Weather Week Workout

Wild Weather Week Workout!!!
Whether you can't make it outside to workout, or your kids school got delayed again!! We have a workout you can do inside your house!!! Tabata is a high intensity workout!! You will have 8 rounds of the same excercise for 20 seconds with 10 second recovery. You will complete 6 different exercises . We promise a high calorie burning workout completed in 24 minutes then add on 7 minutes of abs. ENJOY
Modification (M) For anyone that needs a differnet exercise

Tabata 20 second /10 second recovery 8 times
Round 1
Squat Thrust with Push up/ 8 punches   Modification High Knees
( Squat Thrust with push up aka Burpee come up and punch for 8 repeat)

Round 2
Mountain climb 4, Spinder man 4, Plank Jacks 4 (M) Mountain Climb

Round 3
Squat to a side kick
( Squat low as you come up kick with foot flexed kick to the right then left)

Round 4
Crab kickout for 8/ R. Crunch 8  (M) R. Crunches
( Get into a kick out postion and kicks legs straight up/ then lay on you back and lift you glutes off the ground to a R. Crunch.. Don't rock lift please)

Round 5
Figure Eights (M) Lunges
(Grab a weight or ball, squat low with shoulders back, don't bend over and thread the weight thru your legs making a figure eight)

Round 6
Squat Thurst wide to Tuck Jump (M) Jumping Jacks 
minutes
(Bring your legs wide when you jump out, come back up fast and explode to a Tuck jump)

Abs. 7  Mins.
60 Second plank,50 Second Bicycle,40 Second Reach Threw legs,30 Second Side plank (R side) leg abduction,20 Second Sitted Tucks, 10 second cross leg sit up( Indian style legs and roll up try to keep legs on the ground)
Repeat abs this time side plank on left