Fit Your Life

Another beautiful week last week for bootcamp outdoors and only three sessions left for the summer. Through the heat and sunshine, we focussed on legs, both strength and endurance. Here it is... Leg Burner Walk/jog around park Hills #1 - lunge up hill with stroller - jog down and up (leave stroller at top) - jog down and bear crawl up Squat Series (30 seconds each) - low squat - high squat - full squat 30 second break and repeat Leg Circuit (60 seconds each) - single leg squats (30s/side) - reverse lunge with knee raise (30s/side) - low squat side step (with band) - calf raises (with stroller) 60 second break and repeat Walk/jog around park Hills #2 - run up/down x3 (leave stroller at bottom) - lunge up with stroller - mid-hill squats with stroller x15 Core 10 double leg drops 10 reverse 10 crunches 10 full sit ups 10 bicycles 10 russian twists 10 v-sits 60 second plank Enjoy!!

Last week was another hot bootcamp day! Luckily, Baby B and I were able to arrive early and snag a couple tables under the shade for our workout. The light breeze and shade were great during the workout, and the sunshine felt great as we finished with core in the soccer field.  I borrowed this workout from one I created last September 17 (2013). It is a great full body routine that combines a few different styles.  P ump Yo' Jam one loop around park Cardio (30 seconds each) 1) Jumping Jacks 2) Squat Jumps 3) Speed Skaters 4) Ski Moguls repeat Tabata 1 (20 seconds work, 10 seconds rest) 1) Incline Push-Ups 2) Triceps Dips 3) Incline Push-Ups 4) Triceps Dips 5) Incline Push-Ups 6) Triceps Dips 7) Incline Push-Ups 8) Triceps Dips Isometrics (60 second hold) 1) Low Squat Hold 2) Plank Hold Tabata 2 (20 seconds work, 10 seconds rest) 1) Alternating Lunges 2)  Glute Kick-Back - all fours 3) Alternating Lunges 4)  Glute Kick-Back - all fours 5) Alternati...

As we enter our last month of half marathon training, I have created a more regimented cross training/ strength training schedule to balance out our weekly running. Thursdays, we now focus on upper body and here is our new Arm Burner workout! Arm Burner Warm-up 3 0 Jumping Jacks 10 Burpies x2 sets Resistance Training use dumbbells or resistance bands 15 Arnie Press Biceps Curls 21's (7 lower half - 7 upper half - 7 full) 15 Overhead Press 15 Push Ups 15 Triceps Press Backs 10 Army Crawl 10 Jab Cross w/ weights 30 second High Plank x2 sets Enjoy!!

It was HOT last week, but these ladies and their babes powered through a sweaty workout! It was a full body, no equipment workout that focussed on muscle endurance, as each set was one minute long. Participants could take little breaks throughout the minute, if required, and were encouraged to join back in as quickly as hey could! The Workout Warm-Up walk/jog around playground x1 Strength  1 minute jump sumo squats 1 minute wide push-ups 1 minute backwards lunge (30 seconds per leg) 1 minute army crawl 1 minute single leg bridge (30 seconds per leg) 1 minute speed skaters 1 minute side plank leg lift (30 seconds per side) 30 seconds narrow triceps push-ups 30 seconds v-sit hold repeat x 3 sets Core 10 double leg drops 10 reverse crunches 10 crunches 10 slow bicycles 10 v-sit crunches 10 russian twists 30 second plank Stretch Enjoy!!

Week two was another success! A beautiful morning to be outside and share the fresh air with wonderful ladies and their babies. This week we combined body weight exercises and the use of the hill to get a great sweat! Here is what we did... Warm-Up - walk/jog with stroller around park at own pace Body Weight Strength - 15 squats - 15 sumo squats - 15 calf raise in sumo squat quick water break - 15 plank jacks  - 15 triceps dips - 15 sit ups Hill Work - run x3 OR walk x2 OR lunge x1 up and down hill - 15 stroller biceps curls downhill (safety first!) - 15 stroller rows downhill (safety first!) Repeat Body Weight Strength Repeat Hill Work Jog/Walk loop with or without stroller Core - 10 double leg drop - 10 crunches - 10 bicycles - plank 30 seconds x2 sets  - second set 60 second plank STRETCH!!! Enjoy!

Our first Baby & Me Bootcamp was a success! We had a great turnout, with the little ones outnumbering us, but so fun! I have heard that everyone's triceps and quads felt great the next day!! Here is what we did last week... Warmup - walk/jog around paved loop at own pace with stroller Full Body Endurance Circuit (90 seconds each station) - squats - row (with band) - walking lunges - elevated push-ups (we used a picnic table) Arm Tabata  (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - burpies - triceps dips Leg Tabata (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - squat jacks - bench step-ups Repeat Full Body Endurance Circuit   (30 seconds at each station) Core - double leg drop x10 - bicycles x10 - crunches x10 - plank x30 (twice) STRETCH!! Enjoy!

I am re-posting this workout from April 2013, as it can be intimidating to get back in to exercise after having a baby. Not only intimidating, but tricky finding the time for yourself to do so. This workout is great for strengthening and stretching muscles after baby comes and to get you back moving! Make sure you have medical clearance from your physician or midwife prior to exercise postpartum, especially if you had a c-section.  Postpartum Full Body Circuit Warm up  - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles Full Body Circuit 15 body-weight squats 15 bent over rows with dumbbells 30 seconds walking jacks  10/side standing cross body crunch (opposite knee to elbow) 15 triceps dips 30 seconds walking lunges 10 reverse lunges/leg 15 shoulder presses 30 slow mountain climbers repeat x1 Core 10 seated pelvic floor lifts 10 supine transverse abdominal activation...