Wednesday, 20 August 2014

Baby & Me Bootcamp #9

Our final class was awesome! Although we nearly cancelled due to the threat of rain, it turned out to be great weather to sweat! We finished the summer program with a full body workout, including tabatas and hill work. I am so proud of this group for committing to 10 weeks of bootcamp!!

Thank you to each of the ladies, their babies, and tots for a great summer!!

Mix It Up

Warm Up
- 1 walk/jog loop around park

Full Body Tabatas
20 seconds work + 10 seconds rest x 8 rounds per exercise (4 minutes per exercise, then move on to next)
1) low squat pulses
2) incline push ups (using bench/table)
3) walking lunges (pushing stroller)
4) triceps dips

Hill Work
- lunge up hill pushing stroller
- mid way down hill perform 15 stroller biceps curls and 15 stroller rows

Core Tabata
20 seconds work + 10 seconds rest x 8 rounds total (go through each exercise once, then repeat all four = total of 4 minutes)
1) full sit ups
2) bicycles
3) double leg drop
4) v-sit / v-sit crunches


Thursday, 7 August 2014

Core Shredder

Most people feel like they could use a little extra core work every once in awhile.. Below is a great little core routine that makes a nice addition to another workout, or to do on it's own when you are short on time. Pair this with a 20-30 minute cardio for a great kickstart to your day!

Core Shredder

30 mountain climbers
10 burpies
10 double leg drops
10 reverse crunches
10 crunches
10 stability ball passes
10 bicycles
10 russian twists
10 plank jacks (low plank)
1 minute low plank
repeat for 2-3 sets


Tuesday, 5 August 2014

Baby and Me Bootcamp #7

Hello and what another beautiful week it is! We have lucked out with the weather for our weekly sessions, and despite some mosquitos today, otherwise the bugs have stayed away.

There is no post for last week (session #6), as it was the same workout as session #2. 

Today we did a full body workout with six circuits and some cardio to start, midway, and at the end. Great work ladies and babes!!

Warm Up
Walk/jog around park x1

Circuit 1⃣
Bicep curls with band
Lunge with front kick
Bicycle crunches

Circuit 2⃣

Row with band
Around the world lunges (reverse, side, forward lunges - switch legs each round)
Front kicks

Circuit 3⃣

Triceps extension with band
Pulsing squats
Leg lift crunches

Walk/jog around park x1

Circuit 4⃣

Chest press with band
Sumo squats
Toe touch crunches
Mountain climbers

Circuit 5⃣

Shoulder press with band
Jump squats

Circuit 6⃣

Push ups
Curtsy lunges
Full sit ups
Jumping jacks

CardioWalk/jog around park x1