Bootcamp 2

All you need is yourself, maybe a mat, and something you can step up on!

Warmup: 5 minutes (make this fun! do whatever warms you up!)

10 elevated pushups (feet on box or step)

10 triceps pushups (knees on floor is TOTALLY acceptable!)

10 box hops (add squat at top of step)

1 minute toe taps 

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

Cooldown: 5 minutes with stretching

ENJOY!

Pin This: Yoga for Weightloss

Yoga for Weightloss

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This originally came from an article in Prevention, and I'm telling you, Yoga is great, but these 

moves make it a little more challenging, which I LOVE! Here are my favorites:

Chaturanga Push-ups

Bridge with Leg Lift

Downward Dog to Knee Tap

Reverse Warrior to Side Angle

Warrior III with Crunch

These moves are really great and really engage the core! I love the stretching aspect  the moves also,
and you will feel your muscles go crazy with the challenging moves! Big Fan!

ENJOY!

Move for the Day: Buso Ball Burbees

Want a single move that will attack your whole body?! Try burpees with a buso ball! 

Here we have a regular burpee . . . let's be honest, these are terrible by themselves!

Now do the same move with a buso ball! I find they are easier (for the fact that you have to 

go slower), yet you will feel a burn in your shoulders after about 4 thanks to the

weight of the buso!

Today's Challenge: Make it a Tabata! 20 seconds on, 10 seconds off for 4 minutes.

With or without the buso ball, these will NOT disappoint! 

Top 10: Resistance Bands

Resistance Bands are inexpensive, light, and can be used everywhere! They are a great tool

for at-home workouts or stroller groups! I use them occasionally in my sculpting classes

too because they are a great way to make your muscles work differently!

Here are 10 great moves you can do anywhere to attack your body!

(I conveniently used a bunch of these moves in my class last night, so I added my thoughts! Yay!)

-one-

Front Extensions

Keep your back foot on the center of the band and tighten your core as you lift your

arms straight up to shoulder height. Control the arms back down to start.
(Kat's note: two thumbs way up!)

-two- 

Flutter Kicks

(this picture is no help)

Put your feet in the handles, and hold the band in the center. Scissor your legs, so when the right

one is down, the left is up and switch. Play with the tempo to see what works your legs the best!

(Kat's note: Just eh. If you play with the resistance you can get it to really work your glutes!)

-three-

Standing Row

I like this variation of the row because with the balance challenge you are engaging your core!

Lift one leg up-band under foot-and pull those elbows back, squeezing your shoulder-blades as you do.

Repeat 8-16 times and switch sides.

(Kat's note: I ended up wrapping my band around my foot once to add resistance and holy moly this was hard and a great balance challenge!)

-four-

Lat Pull Downs

I really don't think I could explain this better than the picture. Enjoy!

(Kat's note: I felt this in my upright arm. It's a goody!)

-five-

Triceps Press Up

Keep your arms straight by your sides as you press them to the back, keeping your spine nice and

straight. Press as high as you can and slowly bring back to the start. Can add pulses.

(Kat's note: HARD!)

-six-

Basic Row

Sit tall with the band around your feet and crossed creating an X. Pull the elbows back to perform

the row. Palms in and elbows back or palms down and elbows out and high.

-seven-

X-Raise

Stand with feet hip-width apart, the end of a band under each foot. Hold the other end in the opposite hand so bands crisscross in front of you, hands at sides. Bend knees and squat, extending arms out slightly to sides. As you straighten legs to stand, simultaneously reach up and out (as shown). Return to squat for one rep. Do 12 reps.

-eight-

Outer Thigh Press

Band under feet, band crossed. Open your legs, keeping the resistance on the outer edges of the 

feet, and return to start. Works those forgotten hip flexors and outer thighs.

(Kat's note: BIG fan of this one! I will definitely be using it more often!)

-nine-

 Basic Shoulder Press

Once again, I think the pictures speak for themselves!

-ten-

Biceps Curl

You can change the intensity of this move depending on where you stand on the band.

The closer it is to the other handle, the easier this will be. Repeat 8-16 times on one side then switch.

Thanks for joining me the past 10 days for the Top 10!

Top 10: Kettlebell

Kettlebells. A newer tool that has hit the fitness scene and totally blown up! You can

use one or two and hit the entire body. Great tool for a home gym.

-one-

Front Squats

Holding the kettlebell in front of your chest, squat down like you are taking a sit.

Evening out the pressure in your feet, press back up to start.

-two-

Around the Head

Rotate the bell around your head carefully. You will feel this in your shoulders

and upper back. Repeat in move in both directions.

-three-

Around the Body

Pass the bell from hand to hand, around the body. Repeat in both directions.

This was a terrible explanation!

-four-

Overhead Triceps Press

Like all triceps press, keep inner arms close to the ears. Press back behind the 

head and press the bell straight up overhead.

-five-

Row

Keep body leaned forward, almost parallel to the floor. Start with one hand and pull the

bell straight back, leading with the elbows while squeezing with your back.

Repeat 8-16 times then switch arms.

-six-

Kettlebell Swings

Feet are wider than hip-width apart. Swing the bell under your legs and then straight in front 

of you or straight overhead, controlling the movement. Repeat.

-note, I have done these many times and without fail, will feel them in my upper back the next day!-

-seven-

Deadlifts

Start with bell on the floor. Keeping back straight and chest lifted, pick up the bell 

from a squat position, standing straight up. Slowly return to start and repeat.

-eight-

Figure 8's

Start with legs slightly wider that hip-width apart and lower to a quarter-squat position.

Keeping the back straight and the chest lifted, hold the bell in your left hand. Swing in around

the outside of the left leg and back between the legs, passing it to the right hand. Swing it 

around the right leg and pass between the legs again. Shoot for 1 minutes, switching

directions halfway through.

-nine-

Kettlebell High Pulls

Begin with feet slightly wider than shoulder-width apart. Place the bell on the ground between

both both legs an begin to squat, keeping core engaged, and grip the bell with one hand.

Using force from the hips, push through the heels to standing, pulling the bell

upwards while the elbow drives up. Lower back down and switch arms.

-ten-

Windmills

Start with feet wider than hip-width apart, weight in your left hand. Carefully raise it

straight overhead. Rotate your chest to the left and look up at the kettlebell as you

try to touch your right hand to the right foot. Pause, then return to start, keeping the left

arm extended. Do 5-10 reps before lowering the weight, then repeat on other side.

Bonus: Some great sites with more moves . . .

Greatist

Women's Health

ExRx (Turkish Getup!)

Top 10: Dumbbells

Today's tool of choice . . . Dumbbells! You can find these at any gym, and possibly

in any garage of most guys out there. You can get a full body workout with

as light as 3-5lbs or as heavy as you can handle! Great tool!

-one-

 One-legged Deadlifts

Keep you back straight and neck lined up with your spine. Keep

the knee soft as you bend forward, feeling a slight stretch in the hamstrings.

Bring it back up to standing. Repeat 8-16 times then switch legs.

-two-

Bicep Curls

Palms up, palms in (hammer curl), or palms down. Keep elbows in

tight as you perform the curl.

-three-

 Front Extensions

Keep shoulders down, body straight as you bring arms straight in front,

creating a 90* angle and then back down. Can bring it all the way up 180*, straight

overhead, and then slowly bring it back down.

-four-

Chest Press

Start with arms straight up. Bring elbows down, creating a 90* angle

and press straight back up.

-five-

Pushup Kings Press

Start in plank position. Do one pushup and bring right elbow up to a row.

Return back to plank--pushup--bring left elbow up to a row. Alternate until you can't!

-six-

Reverse Fly

Keep upper body leaned forward, spine in alined. Open up the arms while squeezing your

shoulder blades together. Bring arms back down to start.

-seven-

Front Lunge Twist

Start with feet hip width apart. Step forward into a lunge, keeping knee stacked over ankle.

Twist your body towards the front leg. Return to center, then push off the front

foot back to standing position.

-eight-

T-Raises

Start with hands by your sides. Raise the hands straight out to your sides creating

a T in your body. Add to it by keeping your palms forward and rainbowing

your arms all the way up to above your head and back down.

-nine-

Triceps Kickback

Palms toward the body, palms back, or palms forward. Keep the elbows back,

body leaned forward. Kick the hands back, engaging the triceps and bring back to start.

-ten-

Weighted Surrender

Lie flat on your back, hands over the head holding a weight. Roll up into a sit-up, 

keeping the hands raised up, and then roll back down to start.

25

Does anyone else feel just gross after this weekend?! (thanks Super Bowl). 

To combat that, do this:

Sorry it's a bit blurry!

Do each move 25 times! 

ENJOY!

Sexy Arms

Today we are going to focus on the arms! I love the look of lean sculpted arms 

with strong shoulders so you never NEED shoulder pads 

(you know they like to come back in style)! Here are some of my favorite ARM go-to 

moves. There is a lot of shoulder and triceps because those are generally 

most of our problem areas! Keep the weight light (5lbs will probably be great) 

and do 3 sets of 8 for each move!

Chest Press: tones chest, shoulders, and triceps.

 Bicep Curls: can do with palms up, in or down. I suggest do each round

in a different direction to change it up!

Dips: Straighten your legs or add weight to the legs to make these harder.

Pushup: works shoulders, chest, arms, and core. Go on knees to make it 

easier but try at least one round in "guy" style!

Reverse Fly: works the back of the shoulders.

Shoulder Pushups: Make sure you keep your behind in the air for these!

 Overhead Tricep Extensions: Keep those inner arms close to your ears to keep

your form nice on these!

Front Raise (or Front Extension): Keep your elbows "soft" (so not stick straight)

and tighten your abs as you raise and lower the weights.

T-Raises: I like taking two counts to go up and down with this move.

Keep it smooth though and if you feel like you are "jerking" the weights to

get them up, go DOWN on weight!

Triceps Pushup: Most of us NEED to do these on our knees! Keep the 

elbows in tight and remember you only have 8 per round!

Triceps Kickback: These can be done with palms facing in, down, and up.

I would suggest trying a different one per round to hit all that muscle!

ENJOY!