April Week 2, #1

 

After 5-10 minute warm up perform these three combos at the following reps:

 

1.Chair Triceps Dips & Push ups

2.Jump Squats & Wood Chops (do reps on both sides until you get to 18-15)

3. Reverse Crunch & Mountain Climbers

 

30-3

27-6

24-9

21-12

18-15

15-18

12-21

9-24

6-27

3-30

 

Cool down and stretch

 

 

April Week 2, #2

 

After 5-10 minute warm up: AMRAP (As many rounds as possible in 18 min)

 

10 Split Jerk

10 Burpees

10 Bent Row

10 Sit up

 

 

 

 

Here's another quick workout to do while on your holidays that does not require any equipment.

 Perform 10 Burpees and 5 Jump Squats in-between each exercise
20 Pushups
20 Shoulder Pushups
20 Spider Pushups
20 Side Crunch (one side)
20 Side Crunch (other side)
20 Reverse Lunge (Doubled up)
20 Triceps Dips
20 Sit ups
20 Plank Reach
20 Single Leg Squat (one side)
20 Singe Leg Squat (other side)
20 Reverse Crunch
Post your results! 

Little cold this morning for outdoor activities but here's a quick indoor workout to start your day;
20 push-up
30 bent over back row
40 sit up
50 squat
(3-5 rounds, resting 1 min in between)
Enjoy!

Here is a fun workout you can do at home over the Christmas holidays. All you need is a chair and a set of dumbbells (10lbs).

 

Directions: This is an "add on" workout. Each day represents the number of reps you do. Like the song the 12 Days of Christmas you will go back through the days always ending with the first exercises.

 

Example: perform 1 Tuck Jump, add on 2 Side Lunges and then start back up at 1 Tuck Jump. Then three burpees, 2 side lunges, 1 tuck jump etc.

 

1 Tuck Jump

2 Side Lunges (2 ea. side)

3 Burpees

4 Thrusters

5 Dips on chair

6 Over Head Squats (lock out arms!)

7 Shoulder Push ups

8 Bronco Kicks (hands on chair)

9 Push ups (toes on chair)

10 One Arm Snatch (5 reps ea arm)

11 Grasshoppers (plank position, knees to outside elbow)
12 Sit up toe touch (doubled up)

 

If you have a few more minutes: Start back up at the top and perform all in order 1-12 once through.

 

Enjoy! Have a Merry Christmas and a fit and healthy New Year!

 

Stacy

 

Hi Boot Campers! As promised here is the workout from today's class that you can do at home while on Christmas break. All you need is your dumbbells, possibly a mat and your water.

 

Warm up (6 minutes)

30 sec heel flicks/30 sec high knees

30 sec jumping jacks/30 sec scissors

30 sec air squat/30 sec mini jump squats

X 2

Dynamic Stretching

 

 

20 Back Row

12 Santana Push up

20 Dead lift with Upright Row

12 Stationary Lunge with Triceps extension (12 ea. side)

20 Sumo Squat with Bicep Curl

12 Weighted Jumping Jacks

20 Weighted sit up (or crunch)

12 Broncos (actually 24!)

 

Go from one exercise to the next with little to no rest. Repeat 1-3 times.

 

Cool Down

Plank Interval, 2 min total, 10 seconds in plank, 10 seconds rest. (Remember; Squeeze Quads, Glutes, Tummy!!)

Stretching

 

 

We will all be busy this holiday but even 20 minutes set aside for this great full body workout will leave you feeling energized, strong and happy!  Perform this workout 2-3 times over the week on non-consecutive days. Outdoor activities in between days with family would be a great idea too! (skating, sledding, skiing to name a few!)

 

Enjoy!Thanks to all my boot campers for a great 2011! Merry Christmas.

 

Stacy

Here is a healthy snack idea when deciding what to take to work or other.

I like to dip my raw veggies in hummus. These 100 calorie hummus packs are a great alternative to some of the high calorie, high fat, creamy salad dressings.  The little containers are easy to pack and go! Give it a try!

 

 

I get clients asking for an example of a meal I might eat in a day. So....here is today's lunch! I am in no way perfect but do try to plan ahead and eat clean whole foods, striving to meet my daily recommended values according to the Canada Food Guide. So, here is todays lunch;

Greek yogurt (plain, 2g sugar, 18g protein) with a sprinkle of granola. Just under 700 calories. This left me feeling happily full and satisfied until 4pm when I grabbed an apple as I ran out the door for two more boot camp classes! I try to always make sure I have 1. a lean protein, 2. fibre, 3. healthy fat. (Next time I will swap my feta for some gaucamole!) I tend to eat larger meals for Breakfast and Lunch and a smaller supper meal. I am very active and want to make sure that I am fuelling properly for a great workout so every couple months I like to track what I am eating on either http://www.eatracker.ca or http://www.choosemyplate.gov/. Check them out!