Boredom Free Workout. 60 Minutes, 50 Exercises, 1 Minute Each.

I try my very best to keep my bootcamp class fresh and on their toes.  Variety in your workouts is important for many reasons; to keep the body guessing, changing, and progressing, to keep the students engaged, and prevent boredom!  The workout below is going to look overwhelming but the concept is quite simple.  Take five minutes to warm-up, go through each exercise once for 1 minute each, and cool-down for five minutes.  My students enjoy this workout quite a bit, it seems to go by very quickly and you know you will only perform each exercise once, so no matter how much you dislike a particular exercise work hard at it for that minute and you don't have to see it again!

Remember if there is an exercise that does not feel appropriate for your body feel free to get creative or repeat an exercise that works the same muscle group of the exercise you are omitting.

Have a question about an exercise? Leave a comment or send me an email and I will try to post a video or photos as to how to.

Work those arms!

A few weeks ago my client showed me an exercise that she had been doing at home and she exclaimed, "It's killer!"  I have to agree it is pretty challenging not only on the triceps but when done correctly a good challenge for your shoulder stabilizers and your core.  

How to:
1) Start in a plank position on your knees and forearms. Make sure you elbow is directly underneath your shoulder and you are in one long plank line with your hips in line with your body, shoulders down away from your ears, and your core engaged maintaining a flat back.

2) Press down into the mat to straighten your arms while maintaing your plank.

3) Lower back down by bending your elbows and repeat!
 

(Your hands can be interlaced in a a fist position, side by side in a fist position or with palms flat on the mat)

45 Minute Circuit Workout. Cardio. Arms. Legs.

I started this little blog for a couple of reasons, one of the biggest is for my clients who are unable to make it to the studio for class but still want to get a workout in.  Today's workout would be great for in-home or on the road at a hotel gym, all you need is small hand weights and an ankle band (which I highly suggest buying one or two to have at home and they are weightless and perfect for traveling) .  

3 - 15 minute circuits complete with high intensity cardio, upper body and lower body exercises for a full body program. You will feel like you had a complete workout when you finish.  Complete each exercise for 1 minute, take breaks when necessary and as ALWAYS modify when needed.

Full Body Conditioning Workout.

Happy Wednesday!  We made it. Today I put together for you a full body conditioning program leaving no body part unworked.  The program is divided up into four categories and within each category you will work each muscles group through a full range of motion.  Before beginning the workout pick a set of weights, possibility two to be able to switch it up for certain exercises.  Make sure to warm-up properly and stretch after.  Attempt to go through each category one time through and move on to the next.  After you have successfully completed all four sections, repeat!  

15 reps or 1 minute of each exercise, you choose your poison! 

Exercise information: 

Lateral to front raise: Extend arms out to the sides, up to shoulder height.  Keeping arms shoulder height bring arms forward towards your chest and lower with control. 

Lunge + Posterior Glute raise: Find yourself in a lunge stance, begin by lunging down, as you come up to stand extend the back leg off of the ground and lift up by engaging your glutes.  . Return to lunge position.  Repeat on the same leg for 15 reps or 1 minute and switch.

Side Plank + Rotation: Start in a side plank on your side, either on your hand or elbow.  While in side plank reach your top arm through the space between your body and the ground, rotating your body.  Return to side plank position and repeat.

Reverse abdominal curls: Lying on your back with your knees at table top and your arms relaxing at your sides, engage your lower abdominal muscles and lift your hips off of the ground as much as possible and lower them back down with CONTROL!

Flutter Kicks: Lying on your back, extend your legs straight up to the ceiling.  Curl your head neck and shoulders up, lower your legs as much as you can without feeling strain or stress in your low back.  Once there hold and flutter kick your legs.

If you have questions regarding any of the other exercises listed feel free to leave a message! 

Enjoy!