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Stacy's 20.12 Workout
| Posted on 19 December, 2011 at 22:34 |
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 |
Categories: Workouts
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277 Comments
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Carol
18:24 on 21 December, 2011
Hi Stacy~~~ thank you for taking the time to do a "home" workout schedule. Look forward to the New Year bootcamps.
Merry Christmas and all the best in the New Year!!
Merry Christmas and all the best in the New Year!!
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10:55 on 20 March, 2012
Nice workout, indeed!
Perhaps, you could give some advice on the nutrition?
Perhaps, you could give some advice on the nutrition?
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11:10 on 31 March, 2012
Nice workout, indeed! Perhaps, you could give some advice on the nutrition?
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Phenocal
6:17 on 6 April, 2012
I regularly do workout but still not loosing my weight. What can I do now???
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Stacy
0:54 on 9 April, 2012
Phenocal says...
I regularly do workout but still not loosing my weight. What can I do now???
"Eat a little less, move a little more!" If you feel that you are regularly working out at the appropriate intensity levels it is probably time to have an honest look at your diet. I suggest that you set atainable goals each month. Example: Maybe for this month you just really focus on serving sizes. Without cutting anything out yet, just make your portions smaller. A good rule of thumb for serving sizes is; Protein the size of your palm, Stachy carbs the size of one cupped hand, veggies two open palms. Once you have done that for the month, then maybe next month you look at cutting out sugars (except from dairy or fruit.It's about learning behaviours that you can sustain for life. Journaling is also a very effective way of keeping you on track and accountable to what you put in your mouth. Good luck and keep at it!!
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Stacy
0:57 on 9 April, 2012
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Nice workout, indeed! Perhaps, you could give some advice on the nutrition?
Sure, just check out my website, www.stacydittmer.net and look under "Meal Ideas" for my beliefs on healthy eating! Thanks for your post.
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Phenocal
12:52 on 29 May, 2012
I've heard many times in many places that you shouldn't live and die simply by the scale and that you should instead plot your daily weight on an average curve that smoothes out the daily fluctuations in weight.
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