Tabatas: 20-20-20 by Christina Carran

Tabatas: 20-20-20
by Christina Carran
Boot Camp Hawaii Coach

20-20-20 means 20 minutes strength, 20 minutes cardio, 20 minutes core. So you'll find that each set of exercises hits all 3 strength, cardio, core!

Tabatas means 20 seconds of high intensity and 10 seconds of rest. Traditional tabatas go for a total of 8 rounds, but this version challenges you with the time interval, but changes it up with a variety of 20-20-20 exercises.



Warm-up: 10 reps of each

- Squats
- Deadlift
- Bent Over Row
- Bicep Curl
- French Press (Overhead Tricep Press)
- Incline Push Up
- Lateral Raises w/Overhead Press
- V-Sit Ups

Tabata Set 1 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. scorpion pushup (from forearm plank and use tricetps to push yourself to high plank)
2. pike hop or pike jump
3. V-sit ups or tuck-ups

Tabata Set 2 - perform 3 rounds of each exercise (20:10 x 3) then move to the next one
1. split jumps (plyo-lunges)
2. high knee skip
3. extended crunches (arms back and legs straight)

Tabata Set 3 - perform 4 rounds of each exercise (20:10 x 4) then move to the next one
1. 1-leg bent-over row (2 sets on each side)
2. rollerbladers (long hopping side to side)
3. scissors (beginners: elbows down, advanced: arms straight back overhead)

Tabata Set 4 - perform 3-4 rounds of each exercise (20:10 x 4) then move to the next one
1. incline or decline pushups
2. mountain climbers (advanced: with a twist)
3. decline step-through (hold a decline plank and step leg under the opposite side of body)

Cool Down and Stretch - hold each stretch for 15-30 seconds each
- hamstrings
- glutes
- calves
- spinal twist
- upward dog
- shoulders
- back
- triceps

"Be Healthy, Be Fit, Be You!"

(Alyssa, Christina, Emily)

TRX, Core, Running, Strength Workout

Alyssa, Christina, & Emily. Photo by Kris Labang of On3 Photography

Aloha Boot Camp Hawaii Friends!

Here is a workout that will give you a little of everything in just 4 stations. TRX - gives you stability and functional fitness, CORE - gives you that range of motion in your hips and little bit of plyometrics, RUNNING - gives you that burst of energy that you need to push your heart rate and take your cardiovascular threshold to the next level, STRENGTH - gives you good old resistance training with a little bit of a cardio push in between.

Happy Training!
emily

What you should look like after the workout!

Time: 4 minutes each station
Rest: 30 seconds of rest between each station
Goal: Try to complete 2-3 full rounds at each station in 4 minutes

Beginners - complete all 4 stations 1 time
Experienced - complete all 4 stations 2 times
Advanced - complete all 4 stations 2-3 times, no 30 sec. rest

TRX
15 squats
10 pushups
8 tricep presses

Core (12 each)
V-sits
Lizard Pulls (on each side)
Burpees
Supermans

Running
100 m sprint (80% effort)
100 m easy jog (50% effort)
(shoot for 4 rounds in 4 minutes)

Strength (15 each)
Bicep Curls
Tricep Pushups
Back Flys
Shoulder Press
Sprint 15 yds between each exercise

Wednesday Flash Flood Indoor Workout

Dear Boot Campers,
Sorry for the last minute cancellation, this is pretty much what we did this morning in Boot Camp class. Turn on your favorite pandora workout station, pour yourself a cold glass of water, turn the fan on, and work your heart out!!!

- emily


Wednesday Flash Flood Indoor Workout
60 minutes
Strength & Cardio Intensive

Warm-up (repeat set 2x) - goal: Work slowly, warm up core temperature, low-moderate intensity
30 jumping jacks
20 squats
30 jumping jacks
20 full sit ups
30 jumping jacks
20 bicep w/overhead press

Flash Flood Time Challenge #1
(4 rounds total)
30 sec. high jumps
10 sec. rest
30 sec. push-ups
10 sec. rest

Flash Flood Time Challenge #2
(4 minutes total, as many times through as you can)
- 6 power cleans with right arm (hold 1 weight in R arm, squat and press, while lifting arm straight overhead)
- 6 power cleans with left arm
- 6 divebomber push-ups or tricep push ups (can be on your knees)

Boot Camp Blast Out
Do the following 6 exercises and complete 30, 40, or 50 repetitions of each exercise before moving on to the next.
1. supermans
2. walking lunges with weight overhead (30, 40, or 50 total)
3. seated reverse flys
4. box jumps or step ups w/weights (30, 40, or 50 total)
5. 1-arm back rows (hold 1 weight, do 30, 40, or 50 on each side)
6. V-sit ups or Tuck-ups

Cool Down and stretch (hold 30 sec. each)
- lie on back, stretch hamstrings, both sides
- spinal twist on both sides
- hug both knees into chest

- child's pose
- seated shoulder stretch, both sides
- seated tricep stretch, both sides

Weekend of Fun in the Wind, Rain, & Sun! Sponsored by Vamps Eyewear

Emily Boll wearing Vamps Brujas

1st place Women's Relay

Waterfront Sprint Triathlon 2011

"My Fun Weekend in the Wind, Rain, and Sun!"

Sponsored by Vamps Eyewear

3/25 Friday - Rest Day. Cruised around my Vamps Tabithas and went to tan at the beach.

3/26 Saturday - Swam 2K at Kaimana & Rode 60 miles to Kailua back to Waikiki. Wore my Vamps Brujas in the wind and rain! Great protection!

3/27 Sunday - Ran from Nuuanu, to Manoa, to Kaimuki, to Diamond Head, back to Waikiki. Kept the sun out of my eyes with my awesome Brujas.

- Emily Boll

Competitive Triathlete

Owner of Boot Camp Hawaii

"Be Healthy, Be Fit, Be You!"

TABITHA~
Black
Brown
Dark Tortoise

LENS FEATURES:
GRADIENT FADES
LIGHTWIEGHT SHATTERPROOF POLYCARBONATE
FULL UV PROTECTION

BRUJA~
TORTOISE
BLACK

TRANSLUCENT GREY

LENS FEATURES:
POLARIZED
LIGHTWIEGHT SHATTERPROOF POLYCARBONATE
FULL UV PROTECTION

• 
  

10% off Nutrition Services - March National Nutrition Month""

"March is National Nutrition Month... which means it's time for all of us to reassess our diet and how it can improve our long-term health, energy, performance and more.

To help you do that, Christina Carran of Carran Nutrition and Fitness is extending an additional 10% discount to Boot Camp Hawaii members only on ANY nutrition service purchased during March 2011.

These include: nutrition assessments, one-on-one consulting, weekly diet plans, grocery store tours, "cabinet cleanses" and more. Visit www.CarranNF.com or contact Christina at christina@carrannf.com for more details. Happy Eating!"

Check out details at our Nutrition Services page.

"Think Green" - St. Patty's Day Workout!

"Think Green" - St. Patty's Day Workout
45 minutes total
Materials - free weights, long driveway or path


Warm up - Do 3 set so each pair of drills

A. Leprechaun Run - 25 yds (High Knee Running)
Easy jog back - 25 yds

B. Rainbow Jacks - 40 reps (Jumping Jacks with big arms!)
Squats - 20 reps

C. Potato Presses - 15 reps (Overhead Shoulder Press)
Plank w/Knee Pull - 30 sec. (make sure your butt is lined up with your shoulders!)

Set 1 - (30 seconds of work to 10 seconds rest) x 4 rounds

1. Pot of Gold Jumps - (Side Hopping Lunges)
2. Kiss Me I'm Irish Push-ups - (On the way down, kiss your baby, a pillow, or cell phone)
3. Leprechaun Run - (High Knee Running in place)
4. St. Patrick Plank - (alternate lifting your arms straight ahead of you, while holding plank)

Repeat Warm Up

Set 2 - (30 second of work to 10 seconds rest) x 4 rounds

1. Green and Gold Lunges - (Plyometric Lunges)
2. Lucky Arm Raises - (alternating front and side arm raises w/weights)
3. Power Rainbow Jacks - (jumping jacks with a low squat in between each jump)
4. Celtic Cross Arm Lifts - (lie down on your belly, with rapid speed, lift straight arms up and down from the side of your body, your body should be in a cross shape)

Repeat Warm Up

Cool Down -
Do your favorite stretches to this beautiful and relaxing Celtic Harp music. It's 4 minutes long, so choose 4 stretches x 2 sides (right and left). Hold each stretch for 30 seconds.

Happy St. Patty's Day!
- Boot Camp Hawaii

New! Custom-Cut Scoop T-shirts! $10 off

(Shown above: color - Eggplant, cut - Double Side, size: medium)

New! Boot Camp Hawaii Custom-Cut Scoop T-shirts!
On Sale Now!

Order yours today and get $10 off, when you purchase a BCH t-shirt w/cut!
Promo Code: CUSTOMCUT

Offer expires - April 15, 2011 (sizes sell out fast!)

(Shown above: color - Fuschia, cut - A-Sym, size: medium)

Check out our colors, prints, and different cute custom-cuts here!

"Be Healthy, Be Fit, Be You!"
- emily

New! Boot Camp Hawaii Referral Program!

Post on Facebook and Twitter!

Aloha Boot Camp Hawaii and Friends!

Boot Camp Hawaii is expanding and we have been adding new classes to our existing schedule! It is because of your enthusiasm for exercise and hard work at getting healthy this year, that I want to reward you with some incentives to invite your friends to join in on the fun!

NEW Referral Program!

For every new friend you refer to Boot Camp Hawaii by May 14, 2011, you'll get $25 credit into your BCH account! For every 4th friend you refer, you'll get a free BCH t-shirt! Maximum $100 credit. In order for you to receive the credit, each friend needs to fill out (2) online health forms and then create an online account to before coming to their first class*.

Tell your friends to use this promo code: BOOTCAMP5 to redeem 5-day Boot Camp Class for free!

Sample incentives:
1 friend = $25 credit
2 friends = $50 credit
3 friends = $75 credit
4 friends = $100 credit and free t-shirt!

*Here are the 2 forms for your friends to fill out:
1. Physical Activity Readiness Questionnaire (online)
2. Exercise History Questionnaire (online) - make sure they type your name as their referral so you get the credit!
3. Here is the link to create their online account

Instructions on receiving your Referral Credit:
1. First share with friends, facebook, post a blog, & invite your friends to come to classes
2. Send them the forms to fill out & have them create an online account
3. Send Emily a confirmation email that forms have been filled out & the date your friend will come to class
4. After your friend attends his/her first class, you’ll receive a confirmation email stating you have $$ in your account!

-------------------
FAQs:

Q: What can you use your credit toward?
A: - your next month’s bill

- fitness classes, nutrition workshops, cooking classes, corporate classes

- Boot Camp Hawaii gift certificates for friends and family

- t-shirts and custom cuts

- save it for a membership renewal or fitness challenge

- credits are non-transferable

Q: How long is the credit good for?
A: It's good forever, as long as Boot Camp Hawaii is in business! That's where you come in!

Q: Who is considered to be a “new friend” of Boot Camp Hawaii?
A: Great question! “New friends” are friends, family, co-workers, etc. who are not currently active or enrolled in Boot Camp Hawaii classes and/or programs. For example, friends who only drop-in from time to time, but do not have a monthly membership, qualify! Also, friends who used to come to Boot Camp, but have not for a while, qualify! Lastly, of course brand new friends of Boot Camp Hawaii.

-----------------------
Have fun with your friends and family. Share the gift of health this year!

- Emily Boll
Owner, Boot Camp Hawaii

Flash Flood Friday! - Workout

Flash Flood Friday!
A little rain might be able to keep us indoors, but it certainly can't keep us down! Throw on your favorite tunes or morning news show to get a boot-camp-worthy upper body burn with this add-on:

Warm-up: 5min jump rope or jumping jacks

For 1minute each without rest, complete 1..1-2..1-2-3..1-2-3-4... (36-40min)

1. Lawnmower (single-arm row w/rotation)
2. Rotating chest fly (pinkies in up top)
3. Single-arm tricep dip (knees bent, leg opposite working arm extended, other arm rests at side)
4. Static bicep pulse (small pulses at parallel)
5. Plank push-up to row (traditional push-up with alternating neutral row at top of movement)
6. Plank alternating reverse fly (palms in, soft bend in elbow)
7. Alternating front and lateral raise (one arm straight out in front, other straight out at side; switch)
8. Plank push-up (elbow to hands; switch leads half way)

Plyometric Tabatas: 20sec on, 10sec rest (rotate through each and repeat 6 times for 9-10min)

1. Single-arm woodchop (or dumbbell swing)
2. Plyometric push-up (push-up with hands propelling away from ground, try incline or on knees)
3. Clean & press (upright row, drop under hands into squat and propel up to standing with weights overhead)

Always make sure to cool-down and stretch afterwards, but hopefully this will get those sexy-arm juices flowing this Friday, indoors or not! When you get done, we'd love to hear how it goes; so please share :)

Happy Friday!
Love, Christina and Em :)

February Student of the Month

Boot Camp Hawaii's Student of the Month
Melody Borboa
February/March 2011

Melody lost an additional 7 inches in her waist, ribcage, and abdomen in 12-weeks!

Congratulations Melody!

“My goal is to graduate from a knee push-up with a full body push-up.”

- Melody

Melody (on left) in 2007

Melody in January 2011

Melody’s Boot Camp Journey:

Q: Tell us about yourself and your past fitness or health journey.

A: Weight management has been a lifelong struggle for me. I’ve tried more diets and exercise regimes than I count with varying levels of success. As a result, I have seen my weight yo-yo up and down through the years with my highest being nearly 300 lbs. In 2007, I made the decision to have weight loss surgery. The surgery gave me the tools to lose a substantial amount of weight, but I soon found myself reaching a plateau and later and more dishearteningly I became to gain some of the weight back. I decided I needed to not only make smarter choices about the way I ate, but to also take my fitness to a new level. Having been overweight all of my life and never having excelled, let alone participated in any sport, I knew it would be quite a challenge to find that inner athlete. Boot Camp Hawaii has been instrumental in helping me learn the fundamentals of physical fitness. I feel myself getting stronger and my endurance increase every week. I still have a ways to go on my journey, but I feel confident that I am on the right track.

Q: What fitness and health results have your experienced so far with Boot Camp Hawaii?

A: Everything in my closet fits again! Yay! I’ve experienced increased strength and energy and overall improved health. By far the most significant change has been an improvement in my blood pressure. Recently, I was able to cut the dosage of my medication in half and hopefully eventually will not need to take anything at all.

Q: How have the nutrition classes benefited you?

A: I’ve learned how healthy food choices can affect your athletic performance and your weigh loss goals. It’s not just about calories in and calories out. I’ve also learned how important it is to food log. I have much better weight loss results when I keep track of what I’m eating.

Q: What would you say to someone who is thinking about the signing up for the 12-week Get Sexy Fitness Challenge?

A: Congratulations on this first big step to a better you! It will be hard and you will be sore, but it will all be worth it!!

- Interview with Melody by Emily Boll

Melody’s 12-week Fitness Challenge Results:

Lost more than 122 pounds since 2007

Lost more than 14 inches in 12-weeks

Lost more than 5 % body fat in 12-weeks

Melody’s Fitness Goals:

Run the Great Aloha Run 2011

Run the Honolulu Marathon 2011

VAMPS EYEWEAR - Rockin' Abs Workout!

Video Sponsored by Vamps Eyewear
www.vampseyewear.com

Aloha Boot Camp Hawaii and Vamps Fans!

Today's Rockin' Abs Workout is inspired and sponsored by Vamps Eyewear! First of all if you want to get into that beach body shape and get rockin' abs this summer, you'd better start on this workout today!

Also, I am doing these exercises in the sun, so what perfect way to protect my eyes and my vision than by putting on a pair of Vamps "Bruja" glasses! I love them so much! They protect my eyes from the intense Hawaii sun. Heck, I even wear them when I am indoors or in the shade. They just feel right on my face. I feel totally protected.

Thank you Vamps! See you in Hawaii again :)
Be sure to post your comments after you do this incredible Rockin' Abs Workout!

Aloha,
emily

Rockin' Abs Workout
Time Frame: 15 - 20 mins.
Instructions: Go through all 4 exercises as 1 round and complete 3-4 rounds total.

V-Sit Ups
*legs straight, arms straight behind head, hinge at your hips
*modified: keeps legs bent, arms down by your sides
do 15-20 reps

Mountain Climbers w/Twist
(no video - it taped upside down!)
*from plank position, alternate knee pulls toward your opposite chest, run hard!
*modified: pull knees directly toward chest w/no twist, moderate speed
do 20 - 30 reps on each side





Russian Twist
*hold a weight or medicine ball, keep back straight, twist chest
*modified: no weights
do 15 - 20 reps each side



Plank with Hop
*plank on forearms, keep body straight, hop side to side
*modified: just hold plank w/o hop
do 20-30 reps (or hold 20-30 sec.)

-----------------------------------------------------------


Video Sponsored by Vamps Eyewear
www.vampseyewear.com

~ BRUJA~

AVAILABLE COLORS:

• tortoise
• black
• transluscent grey (as seen on Emily)

LENS FEATURES:

• polarized
• lightweight shatterproof polycarbonate
  
• full UV protection
  

Valentine's Day HIIT & Killer Core Workout!

Happy Heart Day Boot Camp Hawaii! Give yourself the gift of LOVE and HEALTH today! Hope you tried my last workout, the LOVE your BODY workout. If you could handle 30 minutes, then you can handle today's workout. It's more muscular endurance and some HIIT (high intensity interval training). The sets are 50 seconds of all out hard work, but make sure to pace yourself at the same time. These longer interval sets are meant to push your anaerobic threshold to its maximum limit, so that means you'll be burning out for a longer amount of time. Your muscles will feel tight, lean, and strong!

Post your comments on my Facebook page: http://www.facebook.com/bootcamphawaii
or directly to this blog and receive a FREE 5-day Boot Camp pass!

Cheers!
emily


Valentine's Day HIIT & Killer Core Workout!
60 minutes

10 minute warm-up:
20 crunches
40 jumping jacks
20 R obliques
40 high-knee marches or step ups
20 L obliques
40 jumping jacks
20 bicycles
40 high-knee marches or step ups

Time Interval:
50 seconds HIIT
10 seconds rest

beginner - 3 rounds of each set
advance - 4 rounds of each set

Valentine's Set 1:
1. high knees (pull knees up as high as your waist)
2. mountain climbers (keep back straight and hips low)
3. burpees (no push up, jump high!)
4. supermans (arms and legs straight, keep head neutral)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Valentine's Set 2:
1. functional squat with weights (hold 1 or 2 weights overhead with straight arms while you squat)
2. L step up with R side knee pull (optional: hold weight overhead in R hand and pull weight down toward R knee)
3. R step up with L side knee pull (optional: hold weight overhead in L hand and pull weight down toward L knee)
4. cross punches, wide leg stance (optional: hold 5-8 lb weights while punching)

3 minute cardio
staircliming, jumping jacks, jogging, run down your block and run back

Cool Down:
Turn on your favorite old school Valentine's jams (see below), and turn the lights low...cool down and stretch your beautiful self from head to toe!

For You- Kenny Lattimore
You- Jesse Powell
My Body- LSG
Made to Love You- Gerald Levert
With You- Tony Terry
Fortunate- Maxwell
Happily Ever After- Case
All the Things (Your Man Wont Do)-Joe
I'd Give All Move- Keith Sweat
Slow Dance- Public Announcement
Secret Garden- Barry White, El Debarge, Al B Sure
Sweet Lady- Tyrese

30-minute LOVE your BODY Workout

Hey Boot Camp Hawaii!
Emily here. I am giving you a 30-minute Love your Body Workout today.

I know it's almost Valentine's Day, ads for flowers, candies, and cards are everywhere. But, you don't need roses, candy, or even a partner who tells you that you are beautiful. You should give this gift to yourselves, and Love your bodies and yourselves just they way you are! I am reminding myself this everyday. You should too!

Be Healthy, Be Sexy, Be You!
-emily


Love your Body Workout
30 minutes

Beginner - Complete 3 rounds of each set (10 minutes/set)
Experienced - Complete 4 rounds of each set (9-10 minutes/set)
Advanced - Complete 5 rounds of each set (9 minutes/set)

Love Set 1:
20 Squat Swings (use heavy 10-15 lbs weights)
10 Decline Push-Ups (modification: straight body or inclined push-ups)

Love Set 2:
20 Power Cleans (10 on R, 10 on L)
10-12 Rear Delt Lifts*
*standing - bend over with flat back and lift straight arms behind your back, you can lie stomach down on a resistance ball too

Love Set 3:
10 Burpees (Squat Thrusts, no push-up)
8-10 Divebombers (modification: Tricep Push Up)

Cool Down:
Turn on some of your favorite slow jams on Pandora or your iPod and dim the lights.
Cool down and stretch your amazing body, head to toe.

Get Sexy Challenge - Sexy Strength & Speed Workout

Hey Ladies and Men out there!

It's time to Be HEALTHY, Be SEXY, and Be YOU this year! I am promoting my next Boot Camp Hawaii Fitness Challenge on Valentine's Day! It's called, "Get Sexy" Challenge 2011! It is a 12-week program that includes unlimited boot camp classes and a handful of awesome nutrition consultations and workshops. You'll lose those last unwanted pounds and feel great as your new-self! Plus you get a sexy cut t-shirt, designed by Nico Designs and Erin Malie Boll, for free if you register early!

Sponsored prizes will be awarded to contestants at the end of the challenge.

So get your booty in gear and prep yourself for this new YOU! I've given you a workout to do on your own at home. Play your favorite sexy tunes and pump it up! Or if you are a beginner, do the first set and then take a break and then to the second set on another day. If you can build up to completing the entire workout in the next 2-3 weeks, you'll know it's time to take on the Get Sexy 12-week Challenge!

Have fun!

-emily

Sexy Strength & Speed Workout

Total Time: 40 minutes

Materials Needed: dumbbells 8-15lbs. or more

Warm-Up: 6 minutes

(cycle through 2 minutes of each: jumping jacks, jogging in place, crunches)

Sexy Strength – Set 1 (repeat set 3 times)

1. Squat Swing – 20 reps

2. One-Leg Elevated Push-Ups – 5 reps on each leg

3. Squat Swing – 20 reps

4. Side Plank Lift – 5 reps on each side

5. Squat Swing – 20 reps

6. Turkish Get Up – 3 reps on each side

7. Squat Swing – 20 reps

Killer Speed - Set 2 (repeat 3 times)

1. Mountain Climbers – 45 sec., 15 sec. rest

2. Bicycle Crunches – 45 sec., 15 sec. rest

3. Plank w/Side Knee Pulls – 45 sec, 15 sec. rest

4. Seated Tuck-Ups – 45 sec., 15 sec. rest

Cool Down: 5 minutes of Abs

25 crunches

25 oblique twists R

25 oblique twists L

25 bicycles

Stretch: Choose 4 favorite stretches, hold 15 seconds on each side

Beginners:

Squat Swing 10 – 15 reps

Elevated Push-Ups with 2 legs, or w/o elevation

Side Plank w/o Lift, or on forearm

Turkish Get Up w/lower weight or no weight

What Kind of Diet Defines Me?

(video clip from our last Nutrition Class - "Deciding What's Right for You: Diet Approaches")

Q. What kind of diet defines me?

A. I feel like I've gone through all of it and more. I started dieting when I was 13 years old, when I bit into a fresh tomato and tried to convince myself that the tomato tasted better then ice cream. My favorite thing to do was to browse the health aisle at my local used book shops and buy all the ones that seemed interesting to me. I've done Nutripoints, Mastering the Zone, The Master Cleanse, The Vegan Vega Diet, Only Wine, Cheese, and BreadDiet (that's my own), I have even tried cigarettes! Gross!

Boy am I done! I am finally in the place in my life where I am comfortable in my own skin, I am having fun competing in triathlons, running, swimming, and biking, and if my belly and hips roll out the back side of my 36" speedo one-piece, so be it! (I've complained to Alyssa about this)

I am not defined by my diet, nor do I restrict myself or say "no" to any single foods or beverages.
I eat 5 times a day and I work out 60 - 120 minutes a day too. So I need all of that energy to maintain an active lifestyle.

So, all in all, I encourage you to enjoy your life. Today and tomorrow, one day at a time. Learn to smile when no one else is watching, then you know you really mean it. If diets make you happy because you learn about yourself, then go for it! If you notice that you are getting grumpier by the day and losing your friends in the process, then dump the dieting. It's 2011, a new century of health and wellness. Here's to a happy and healthy YOU!

- emily

Rainy Day, No Excuses Workout!

Hey Boot Campers!

Well we finally got rained out for the first class of the 2011 year. But, no worries, and absolutely NO EXCUSES! Do we let a little bit of rain deter us from achieving our fabulous fit bodies for 2011? NO!

That's the spirit! I am always ready to train you and give you a workout that makes it worth that car ride over, especially from Salt Lake! You are awesome Jamila! So thanks to Jayson, Amy, Jamila, and Boca Hawaii, we had a fun & fabulous time getting fit this morning indoors. What a nice change of pace.

Blast your Pandora, Radio, CDs, or iPods and do this workout at home! NOW!



"Rainy Day, No Excuses Workout"
(60 minutes)

Materials: medium weights (8-10lbs.), heavy weights (10-15 lbs.), step/curb/bench (optional), stability ball (optional), resistance bands/stretch cords (optional)



Warm-up:
- lean with it rock with it (walking side lunges) - 15-20 reps
- push-ups - 10-15 reps
- alternating walking lunges (reach our opposite arm up and stretch) - 15-20 reps
- spiderman crawl (stretch those hip flexors) - 15-20 steps



Segment 1:
(3-2-1)

Strength: 3 min
- walking lunges with heavy weights (1 min)
- back flys w/medium weights (1 min)
- walking side squats with heavy weights (1 min)

Cardio: 2 min
- 30 sec. side hops on R (use bench for a level change)
- 30 sec. side hops on L (use bench for a level change)
- 1 min. burpees (push-ups optional)

Abs: 1 min
- crunches with arms straight, elbows behind ears (stability ball optional)

* 1 minute rest
Repeat Segment 1 - 2x with 1 minute rest in-between sets


Segment 2:
(Stations - 40 sec. work: 20 sec. rest)

- lateral wood choppers (20 sec. R, 20 sec. L, optional resistance bands or weights)
- plyo-lunges (modification: alternating reverse lunges)
- cross-over push-ups (walk on your hands and feet side to side with push-up in between)
- over-the-top on bench or lateral side jump & drop back leg to side

*Repeat Segment 2 again
1 minute rest



Segment 3:
(Core Work, 1 minute of each exercise)

- ab crunches on stability ball with feet up against a wall, knees and hips at 90 degrees
(or double-knee crunches on floor)
- chest flies with med or heavy weights (lying down or on stability ball)
- suspended crunch or pike on stability ball (or hold plank on hands or forearms)

*Repeat 3 - 2x

-----------------------
See if you're not sweating after this "No Excuses" Workout!
Keep this one on file for another rainy day in Hawaii!

- emily
Boot Camp Hawaii