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April Week 2 Workouts

Posted on 4 April, 2013 at 12:45 Comments comments (5)
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
 
 
 
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No Equipment required

Posted on 28 December, 2012 at 11:59 Comments comments (16)
 
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! 
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At home workout

Posted on 28 December, 2012 at 11:55 Comments comments (14)
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!
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12 Days of Christmas Workout 2012

Posted on 20 December, 2012 at 15:14 Comments comments (13)
12 Days of Christmas
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
 
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Stacy's 20.12 Workout

Posted on 19 December, 2011 at 22:34 Comments comments (27)
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
 
20.12 Workout!
 
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
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Packing Snacks

Posted on 14 October, 2011 at 23:33 Comments comments (12)
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!
 
 
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Today's Lunch!

Posted on 11 October, 2011 at 23:57 Comments comments (96)
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;
1 glass of skim milk
1 whole grain wrap with mixed greens, red pepper, cucumber, olives, feta, with hummus spread
Raw carrots and broccoli with hummus
Hard boiled egg
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!
 
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