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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!!)
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.

Categories: Workouts

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Reply 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!!
Reply essay service
10:55 on 20 March, 2012 
Nice workout, indeed!
Perhaps, you could give some advice on the nutrition?
Reply essay service
11:10 on 31 March, 2012 
Nice workout, indeed! Perhaps, you could give some advice on the nutrition?
Reply Phenocal
6:17 on 6 April, 2012 
I regularly do workout but still not loosing my weight. What can I do now???
Reply 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!!
Reply Stacy
0:57 on 9 April, 2012 
essay service says...
Nice workout, indeed! Perhaps, you could give some advice on the nutrition?

Sure, just check out my website, and look under "Meal Ideas" for my beliefs on healthy eating! Thanks for your post.
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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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