Okay campers, I’ve had more than one person say “what are we supposed to do on our week off from boot camp??””. Not to worry! I’ve got you covered.
I’ve got a week’s worth of fat loss workouts planned for you! As usual these workouts will work for any fitness level. Increase the intensity and impact if you’re a seasoned exerciser, back off on impact and intensity if you’re a newbie. Most of you have been with lifeSport Fitness long enough to know how to modify push ups, burpees, mountain climbers, planks or anything else Jackie or I throw your way. If you’re not sure about how to execute a particular exercise, just email me at: bootcamp(at)lifesportfitness.net
As with every workout, please make sure to warm up for 5 minutes before starting any of these workouts.
Here are 4 workouts for you to do over our week long break
Workout #1:
Cardio intervals
You choose the cardio activity. You can walk, run, bike, swim, or use a cardio machine at your gym.
Work out HARD (like breathless hard, folks!) for 30 seconds
Recover for 90 seconds
Repeat for 6-10 rounds, depending on your fitness level
Workout #2
Body weight strength workout
Perform 1 set of 20 repetitions of each exercise. Rest for 15 sec after each set. Repeat the sequence three times. For added variety, change your hand placement on the push ups each time (example: narrow hands, staggered hands).
Push ups
Walking lunges* (20 out, 20 back)
Dips
Squats*
*(feel free to add dumbbells to these exercises if you have them)
Workout #3
Do the ” Fat Loss Weekend Workout” I posted for you last month
Workout #4
Steady State Cardio Workout (you don’t hear me promote these too much!!)
Pick your cardio exercise of choice. Do it at a steady, but challenging pace, for 30-40 minutes. This is not a “walk your dog” or “chat with your buddy while you walk” type of workout. Break a sweat. Get a little breathless. Yes, it’s a “steady state” (e.g., all at the same pace) workout, but don’t make it a wimpy workout :-).
Campers who leave a comment before the end of the week that they have completed TWO of these workouts (tell us what workouts you did) get a couple of Prograde Cravers at camp next month!
Have a great week, campers!
Committed to your success,
Becky