Skip to main content

Lunchtime Boot Camp - Friday, May 17

By

Happy Long Weekend!






I have started "hosting" a 30 minutes lunchtime boot camp for co-workers once a week. My plan is to post the work out in the days following boot camp so that people who enjoyed the session can have it to use again on their own time, or for those who missed, they can try it at home!





Unfortunately, the first session we were supposed to have needed to be rescheduled due to a meeting. The changed time did not work for many, as it was Friday of a long weekend (completely understandable to take this day off!), however, two lovely friends joined me in the river valley for a fun little workout! It was a beautiful and sunny day ...but next time I think I will bring bug spray! 














Full Body on Friday






Warm-Up - Stairs 


- combination of jogging up/down and hopping two at a time 




Arms vs Legs - Tabata Style (20 seconds work, 10 seconds rest x8 sets)

- Push-Ups (from toes or knees)

- Bench Steps (alternating legs)

- alternate between push-ups and bench steps until 4 sets of each are complete



Cardio Circuit

- 5 Burpies

- 20 Walking Lunges

- 15 Plank Jacks (low plank from toes, then "jack" feet out and back)

- 15 Triceps Dips

- 30 Mountain Climbers



Stairs



Arms vs Legs II - Tabata Style (20 seconds work, 10 seconds rest x8 sets)

- Army Crawl (start in low plank position from toes or knees, push up to high plank, then lower back to low plank. Keep core engaged and try to keep hips level while moving "up-up-down-down)

- Prisoner Squats (start in a wide standing position, with feet slightly out-turned. Hands on head, bend knees to lower into squat. Keep core tight and shoulders over hips)

- alternate between army crawl and prisoner squats until 4 sets of each are complete



Repeat Cardio Circuit



Stairs



Stretch






Enjoy!




















Comments

Post a Comment

Popular posts from this blog

What you need in your hospital bag?

By
Packing your hospital bag. Some women have this done before they are six months pregnant and others put it off until the very last second. Whatever your style, here are a few essentials, according to me. What to bring with you to the labour and delivery unit - health care card and government identification (this is the first thing you will be asked for upon arrival) - your prenatal papers (you will be given these at your 36/37 week appointment) - lip balm - a hair elastic (or a couple) - snacks for your partner/support person (make sure there is protein: trail mix and granola bars are great, as well as apples) - coconut water (a great way to stay hydrated with electrolytes through your labour) - music (either through your phone or separate device) - a change of clothes for yourself - a change of clothes for your partner/support person (I also recommend flip flops) - phone charger - camera - list of people to call immediately after baby comes and a lis...
Post a Comment
Read more

2017 ... Are you ready?!

By
Hello! Yes, things have been a little quiet on the blog, but can you blame me?! Baby snuggles, toddler adventures, and all that comes with the Christmas season. Being a mom of two has been a great journey so far. The image that immediately pops into my head when someone asks how the adjustment from "one to two" is going is the night that Keith was away for work when Mikah was four weeks old. Brooke was having her bedtime snack while Mikah nursed. After Brooke finished her piece of toast, she asked for another. Mikah was mid-feed, but okay..let's do this! Toast made and butter one-handed while not sacrificing the latch. Brooke finishes that piece. "One more please." Are you joking? She's joking right? Nope, a third piece of toast made and buttered with my left hand (I am right handed) all while Mikah continues her feed. I am definitely learning what I am capable of balancing :) Alright, now to 2017! Are you ready?! Jamie and I are PUMPED for resumin...
Post a Comment
Read more

Kellie's Favourite "Treats"

By
As a new mom, having healthy snacks readily available is critical to staying on track with my nutrition. Stocking the fridge with washed and prepped fruits and vegetables are a fantastic way to sneak in a few extra nutrients throughout the day. It is nearly impossible to open your fridge and not grab a freshly washed and picked (off the vine) grape from the container on the middle shelf. Try it. I dare you!   All five recipes! In our home, we also try to have a container of healthy “treats” in the freezer for when we are on the go, to pack in lunches, or when we need a quick and nutritious snack right now! You know what I am talking about. I will often take some time on Sunday (30-60 minutes, depending on how many I am making) to whip up one or two of the recipes below. These are perfect because after they are cut or rolled, they are the perfect bite sized snacks that offer energy and protein! Bonus, they are hubby and toddler approved! Some of my ingredien...
Post a Comment
Read more