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

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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

Sunday Core and Strength Circuit

(Straight body Push ups)

Do this final exercise on Sunday while everyone is still asleep in bed in their Post-Christmas food comas. You'll feel rejuvenated and refreshed before the week begins!

Let me know how you did! Post your comments :)
-emily


Core Workout:
Warm up: walk/jog 10minutes
Abs:
20 crunches
20 oblique twist L
20 obliques twist R
20 double knee crunches

Low Back:
20 supermans (full body) 30 sec. plank (hold max effort)
20 supermans extending each side, opposite arm/leg 30 sec. plank (hold max effort)

Repeat Abs and Low Back again

Circuit Stations: Total Body Workout
1. (15) squats w/shoulder press (w/weights) and (15) squats as fast as you can
2. (15) side plank L and (15) side plank R
3. (15) push-ups (15) chest flys
4. (15) supermans (arms only) and (15) supermans (legs only)

Repeat Circuit 3 - 4 times

*Optional: Cardio Interval - walk/jog for 15 - 30 minutes

Cool Down and Stretch 10 min.

Boot Camp "Holiday Hotness" Workout

This workout is compliments of Alyssa Hozack, our awesome Boot Camp Hawaii trainer of Killer Core, Apple Bottom, and 20-20-20 Boot Camp classes! Next to her is Colin Hozack, her hubby.

Holiday Hotness Workout

Total Time: 60 mins.

Materials Needed: dumbbells 8 – 20 lbs.

Warm-Up & Dynamic Stretch: 10 minutes

Round 1: (repeat 3 times total)

1. alternating forward lunges - 15

2. squats - 10

3. step-ups with knee raise – 15 each leg

4. box jumps – 10

Sprint 50 yds or Easy jog 50 yds

Round 2: (repeat 2 times total with weights)

1. alternating forward lunges - 15

2. squats - 10

3. step-ups with knee raise and shoulder press – 15 each leg

4. box jumps – 10 (no weights)

Sprint 50 yds or Easy jog 50 yds

Round 3: (repeat 1 time total with weights)

1. alternating forward lunges - 20

2. squats - 15

3. step-ups with knee raise and shoulder press – 20 each leg

4. box jumps – 15 (no weights)

Sprint 50 yds or Easy jog 50 yds

Cool Down and Stretch

Christmas Eve Boot Camp Workout

(Side knee plank on knees)

Christmas Eve Boot Camp Workout!
December 24, 2010
Total time: 38 minutes (do a pre- or post-jog for 20 minutes and make it an whole hour!)

Part 1: High Intensity Interval
35 seconds work: 10 seconds rest
6 rounds total (18 minutes total)

1. Sumo Squat (hold weights on shoulders)

2. Sumo Push-Ups (straight body or on knees)

3. Jump Lunges (jump and lift arms while in the air)

4. Back Rows (TRX or bent over with free weights)

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Part 2: Belly Buster
50 seconds work: 10 seconds rest
5 rounds total (20 minutes total)

1. bicycle crunches

2. side knee plank R & L (straight legs or on knees)

3. alternating toe touches (straight legs or bent knee)

4. double knee crunch

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Happy Holidays!
-emily

Flash Flood Boot Camp Workout

Sorry Boot Campers about the crazy weather this weekend! Nevertheless, our workouts must go on! Here is a great workout that lets you attack your muscles to the deepest fibers, while not having to pound on your joints!

Enjoy! - Boot Camp Hawaii

"High Intensity, Low Impact"

warm up - dynamic stretches (10 min)

Squat hold and shoulder presses - 3 sets of 15

(sit in a low squat and hold thighs parallel to ground,

weighted shoulder presses, don't move legs!)

Lunge hold and bicep curls - 2 sets of 10 curls, do 2 times on each leg

(hold a lunge with L leg in front, back knee close to ground, 10 bicep curls)

(switch R leg in front, hold back knee close to ground, 10 bicep curls)

(switch and repeat)

Standing One-leg with wide bicep curls - 2 sets of 15 curls, do 2 times on each leg

(balance on R leg with L leg in air, L knee bent, do 15 biceps)

(switch to L leg with R leg in air, R knee bent, do 15 biceps)

(switch and repeat)

Supine chest fly with legs extended - 3 sets of 15

(lie down on ground with feet in air, legs at a 90 degree or with legs out straight at a 45 degree)

(hold legs their keeping core engaged, weighted chest flies 3 sets of 15)

Supine single leg hip extensions - 3 sets of 15

(lie down on ground with R foot down and R knee bent, L leg raised straight up into air)

(cross arms over body so arms are not touching the ground)

(drive R heel into ground raising hips upward, contract butt at the top)

(repeat on L side)

Standing one-legged bent over back rows - 3 set of 10, on each leg

(stand on L leg with R toe down and heel up, next to the L foot)

(weight should be mainly on L side)

(bend over at hips pushing butt back)

(perform 10 back rows on L leg, and 10 on right leg)

(repeat 3 times)

One arm tricep pushups - 3 sets of 10 each side

(lie down on your R side)

(place R arm over your chest and grab L side of ribs, so your R arm is not touching the ground)

(place L arm over R arm and hand on the ground by the outside of R shoulder)

Post your comments!

Sunday - Burn Baby Burn! Boot Camp Workout

Burn Baby Burn!

Total Time: 24 minutes (2 sets x 12 minutes)

Time: 20 seconds work, 10 seconds transition

Frequency: go through 4 exercises, 6 times

Intensity: 70 – 80% of Maximum Heart Rate (MHR)

Burn Set 1:

1. High Knees (fast)

2. Mountain Climbers (fast)

3. Side Plank Burpee (Tip - Do a burpee and jump out into a side plank instead of regular plank, switch Right and Left sides each time)

4. Super Man/Girl Push-up (Tip - Do a full body push-up and raise Left arm and Right leg up at the top of the push up, do another push-up and raise Right arm and Left leg up, repeat)

Burn Set 2:

1. Tuck Jumps

2. Lateral Pike Jumps (Tip - high plank or low plank, hop side to side)

3. Frog Burpees (Tip - Jump squat, drop hips down below knees, jump into plank w/push-up, jump back)

4. Sphinx Push-ups (Tip - start in low plank, press both elbows off the floor until arms are at a straight line)

Beginners:
Do 4-5 rounds of each set.

Burt Set 1:

1. Jog in place

2. Mountain Climbers (slow)

3. Regular Burpees w/o jump

4. Push-ups on knees

Burn Set 2:

1. Hop in place

2. Lateral Pike Jumps (slow)

3. Frog jumps (no burpee)

4. Tricep Push-ups on knees

Share this with your friends and family! Post your comments!
- Boot Camp Hawaii

Saturday - Detoxing Boot Camp

Detoxing Boot Camp

This workout will detoxify all that gravy you ate and alcohol you drank 2 days ago!

Total Time: 15 minute workout

(3 rounds of 5 exercises)

Materials Needed: (2) dumbbells 8-15lbs. or more, small step or bench

Warm-Up: 5 minutes

10 seconds of rest/50 seconds of maximum effort

go through all 5 exercises, 3 times in a row

(Try to beat my scores, the "goals" next to each exercise!)

1. Plank Jumps over your weight or pillow (goal: 16)

2. Get Up (2 heavy weights) (goal: 4)

3. Elevated Push-Up with Side Knee Tucks (goal: 12)

4. R Side Step Up 1 heavy weight on L shoulder (goal: 21)

5. L Side Step Up 1 heavy weight on R shoulder (goal: 21)

Cool Down: 5 minutes

Stretch: Choose 3 favorite stretches, hold 15 seconds on each side

Beginners:

Plank Step Over – step over bag or pillow instead of jump

Get Up w/o Weights

Push-Ups on Knees with side tucks, w/o elevation

Side Step Up w/o Weights