Thursday 30 Boot Camp Workout

It’s almost Friday!!!!  I am so excited for a long weekend and the last week of school next week.  I really enjoy my summers spending time with my friends and family.  Summers are so much fun around our house.  So I am looking forward to kicking off summer June 2nd! This weekend we are going to Portland to visit my dad and hang out with some of our friends.  I love Portland.  I love to shop in Portland, eat ice cream at Salt and Straw and browse the books at Powell’s.  

Before the long weekend I wanted to get in a quick workout.  This is a 30 minute boot camp workout that can be done anywhere.  Grab some weights and set a timer for 30 minutes.  Try to complete as many rounds as possible.  You will be sweaty so don’t forget a towel and some water.  I hope you all have a great weekend.  Happy Memorial Day!

Thursday 30

Start this workout with a cardio warm up.  You can jog, bike, use the elliptical or row for 2-3 minutes.  If you don’t have access to any machines you can do a combination of jogging in place, jumping jacks, high knees, and butt kickers to get warmed up.

After the warm up, set your time for 30 minutes and complete each exercise for 30 seconds repeat 4-5 times until the 30 minutes is up.  Be sure to include a cool down and stretch following the workout.  

  • Burpee with a push up
  • Overhead Tricep Extensions with weights
  • Squat Jumps
  • Deadlifts
  • Burpees
  • Upright Rows
  • X Jumps*
  • Hamstring Curls on a fit ball*
  • Scissor Abs or Any Ab Exercise 

*Ball Leg Curl:  Start by laying on the floor with your feet resting on top of the ball.  Your ankles will be resting on top of the ball.  This is where you will start your curl.  Lift your hips into a glute bridge, roll the ball in as close as you can contracting your hamstrings.  Return to the starting position.  

* X-Jumps: Reach down between your legs in a wide squat jump position and jump off the floor into an x in the air.  If you need a modification alternating squats or jumping jacks will work as well.

Feel free to change or modify the workout to meet your needs.  

 

What The Hill?

I hope you are all having a great Sunday.  This has been a really fun weekend it started and ended with friends.  We met up with some friends on Saturday night for a date night.  It was a blast.  It started off with a trip to Boise Escape.  It’s one of those escape room places where you have 1 hour to solve the mystery and escape the room.  Unfortunately we did not escape in time. IMG_0796[1] It was pretty hard but very fun.  After that we went out to a sushi dinner which was very yummy.    It was a great date night with friends.  I enjoy starting my SuIMG_0794[1]nday’s with a long run. It’s nice to meet up with friends and chat while getting in a few miles.  Today’s run was a 7  mile hill run.  I am training for the Sawtooth Relay and The Spartan so I have to incorporate hill running into my weekly runs.  If you are like me and you have a love/hate relationship with hills here are a few tips to help you beat those hills, get stronger and faster.

  1.  Use proper form for hill running.  When running up hill use short strides, high knee drive, and a slight forward lean.  When running up hill you should be on the balls of your feet. 
  2. Pump your arms a little harder than you would on a flat run. 
  3. When running downhill lengthen your stride, keep an upright posture and engage your core muscles to help with stability. 
  4. To become a stronger hill runner you must run hills and add in hill repeats.
  5. Remember to strength train. Any strength training will increase the power in your legs which will make hill running easier and hill running will make your legs stronger as well. 

These are just a few tips and suggestions.  Feel free to comment with any other tips you have for me.  I have two hilly races coming up. 

Today in church my pastor Doug said “your attitude determines your altitude.”  This is totally true for hill running and life.  Hills are tough but if you change your attitude toward them they are like any other challenging situation. Tough while you are going through it but rewarding when  you conquer it. 

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After church and my run I got to spend some quality time with my BFF (we were BFF’s before it was even a thing) grabbing a cup of coffee and talking.  I love ending the weekend that way.  I hope you all have a great week.   

 

200 Burpee Workout

Happy Friday.  I hope everyone had an amazing week and is ready for the weekend.  One of my friends posted an image on Facebook that said “there is no tired like end of the year teacher tired,” so true!  When May hits I am exhausted.  So I am really looking forward to the summer and spending time with my family and traveling.  I am also looking forward to train for the Spartan Run in June.  I have to be honest though I am really nervous.  This is so out of my comfort zone.  However,  I know that if you cannot complete the obstacles then you can do burpees instead, so I figure I better start adding more burpees into my workouts.  Who doesn’t love burpees? They are a full body strength training and cardio workout all in one!  Here is a workout we did in my boot-camp class on Thursday.  They loved it!  Well at least they did at the end.  I hope you give it a try.  

200 Burpee Workout

Warm Up (complete each exercise in the warm up for 30 seconds)   

  • Jog
  • Jumping Jacks
  • But Kickers
  • High Knees
  • Squats Side to Side
  • Alternating Front Lunges
  • Standing Toe Touches
  • Arm Circles

200 Burpee Workout

  • 10 Burpees
  • 10 Side Lunges Right
  • 10 Side Lunges Left
  • 10 Side Burpees (legs kick out to the side)
  • 10 Bicep Curls
  • 10 Wide Burpees (feet stay wide when jumping back and up)
  • 10 Squats
  • 10 Burpees (add a push up if possible)
  • 10 Rows
  • 10 Burpees with 2 Plank Jacks

Complete this 4 times in 30 minutes.  Try to move quickly from one exercise to the next.  I suggest a heavier weight for the strength exercises since you are only completing 10 reps.  Feel free to add in some core strengthening following the workout if you have time.  

Always finish your workout with a cool down and stretch.  

200 Burpees

30 Minute Strength and Cardio Interval Workout

Hi guys!  I hope you had a great weekend and are having a great Monday!   We had a crazy week last week, so I am really looking forward to being a bit less busy.  We had a ton of school and sporting events and a concert. It was a lot of fun but I am looking forward to a less hectic week.  I am also counting down the days until the end of the school year.  Yes, teachers do the countdown just like the students!

Today’s workout was a fun one. It was a mix of strength training and cardio intervals.  It was challenging, but then I looked up and the 30 minutes was over. Plus we got to incorporate our planks in to it as well.  This workout could easily be done at home or at the gym.

  • Materials Needed
  • Yoga Mat (optional)
  • Dumbbells
  • Water
  • Towel

You will perform each exercise in the list for 30 seconds completing it as many times as you can in 30 minutes.  Feel free to add in additional core work and be sure to cool down and stretch following the workout.

30 Minute

Day 10 Planks and Tanks Check In

Happy Monday everyone!  I hope you all had a great weekend and Mother’s Day.  Tomorrow will be day 10 of the planks and tanks 30 day workout! How is everyone doing on the challenge? If you haven’t joined in on the planks and tanks (tops) challenge you should!  Day 10 through 20 we will start increasing the time for each exercise.  Feel free to increase the time more if you feel you need that extra challenge!  Or if you need to decrease the time or modify your plank and drop to your knees that is fine too!  The plank is one of the best exercises we can do to strengthen our core! Why not add in some arms too.  You wont find just planks in the next 10 days of the workout. Here is a link to the entire workout: http://4livingthewrightway.com/2016/05/01/planks-and-tanks-30-day-workout/ 

The video below will show you the next set of exercises.  Have  a great week!   

 

 

Happy Mother’s Day

Today was a great day.  It started out with an amazing hill run in the Boise foothills with some awesome friends.  I love starting my day with a run and today was a great one.  The hubby made me a yummy post run cup of coffee and breakfast and my daughters made me some hand made cards.  It was a great day.  I hope you all had a wonderful Mother’s Day.  I think it is so important to surround ourselves, especially us moms with other inspiring women.  Today I felt inspired by so many moms, including mine who inspires me everyday.  Have an amazing week!  Keep up the good work with the plank challenge!!!!  This weeks pictures will be up soon. 

 

1 Thessalonians 5 11   

Spring Clean Your Workout Routine

Spring Clean Your Workout Routine Have you ever felt like you were in a workout routine rut?  I know I have.  Just like spring cleaning your house (which I need to do badly) I think it is important to spring clean our workout routines as well.   Being a group fitness instructor for the past 20 years, I know the importance of changing up routines.  To keep my participants engaged and coming back to my class I am always looking for new ideas and ways to change things up. However, we can get stuck in a rut.  We get accustomed to certain things and just stick to our day-to-day routines and never change.  Here are some signs that you may need to spring clean your workout routine.

  1. You hit a plateau or stop getting desired results.
  2. You are bored with your current workouts.
  3. You keep getting injuries or are always sore.
  4. Working out becomes a chore and not as enjoyable as it has been in the past.
  5. Your workout is not longer challenging.

If you feel like you need to change things up, here are a few tips and suggestions to start fresh this spring and change-up your workout routine.

  1. Set a goal like a 5k or a new race.  In the past I have done a triathlon to change things up and it was a fun and new challenge.  I am currently starting to train for a Spartan which is going to be a lot of fun as  well.
  2. Find a personal trainer or a workout partner who can motivate and push you.
  3. Try a new fitness class.  Recently I have been trying out Orangetheory and Hot Yoga.  So much fun and challenging.
  4. Get outside!  If you have been logging tons of miles on the treadmill or indoor cycling, move your workout outdoors.
  5. Re-evaluate your goals.  I feel that setting goals can help you stay focused and motivated.
  6. Create a new playlist! For my classes I change my music each day.  Getting some new music or even adding music to your workout can really be motivating.  Nothing gets me going like a little Salt N Peppa during my run!
  7. When strength training.  Remember to change your sets, reps, and/or weights if you have been using the same size weights and the same reps for more than a month you are due for a change.

One of my favorite poster quotes on my classroom walls is this:

If you always do what you’ve always done you’ll always get what you’ve always gotten!

 

 

A Fun Filled Run Filled Weekend

 

IMG_0625Hi Guys, so our weekend started out with races and ended with races.  Those are my kind of weekends!  First off my older daughter Chloe had her final track meet for the season.  I am so proud of her!  She has improved her time with each meet and got a PR for several of her races at the last meet.  She made it to district track so I am a very proud mom.  She has worked really hard.  Saturday the hubby and I met up with our friIMG_0638ends Matt and Amy for a morning date.  It consisted of a lovely hill run followed by an amazing cup of coffee and some chatting.  These two crazy friends talked us into a Spartan race.  I am a bit scared of that!  On Sunday the whole family, including my mom and one of my good friends Rachel got together to support an amazing cause and do a fun 5k race.  The race is called Boise’s Got Faith (http://www.robiesgotfaith.org/) and it is a race that supports children’s cancer.  Each year the race directors select two children who are fightiIMG_0641ng cancer and help them emotionally and financially.  It was so awesome to see all the people out supporting this cause and all the kids out there running too.    My younger daughter Addy ran the kids 1 mile run and the 5k.  She is a little crazy like her mom.  It was a lot of fun.  Running with family and friends is awesome.  My hubby, daughters, mom and really good friend ran it all together.  My friend Rachel also hit a PR for her 5k and hit 150 miles for the year.  I am proud of her.  She just started running and I think she is addicted!IMG_0628

Planks and Tanks 30 day Workout

Hi Guys,  for the boot camp class I teach we are starting a May challenge.  I chose to call it Planks and Tanks.  Kinda catchy huh.  Not Army tanks, but tank top arms.  Summer is right around the corners and some of my participants have upcoming trips to Hawaii and other fun vacations planned.  So we are going to be focusing on upper body and core.  We will still be doing our total body workouts each day but we will be adding in this fun challenge.  In this challenge I am trying to avoid the challenge where you hold plank for a certain amount of time.  I am focusing on more variety and incorporating upper body strength as well.  The goal is to try to increase time toward the end of the challenge and most importantly to push yourself.

A few notes on proper form.  I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.

Here are a few tips for great form when doing planks:

  1. Keep your body in one straight line.  Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.
  2. Tighten your midsection.  Imagine a wet towel and you are wringing out water.
  3. Don’t let your hips sag and your butt lift up into the air.  Keep your core tight.
  4. Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.
  5. If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.

There are several videos out there on YouTube if you still need to work on that perfect form.

  • Day 1        Low Forearm Plank
  • Day 2        Side Plank (do both sides)
  • Day 3        Push Ups
  • Day 4        Extended Arm Plank
  • Day 5        Reverse Plank
  • Day 6        Plank Up Downs
  • Day 7        Tricep Dips
  • Day 8        Plank Shoulder Taps
  • Day 9        Low Forearm Plank with a Hip Dip Each Side
  • Day 10       Tricep Push Ups
  • Day 11        Spider Plank (plank with a knee to outer elbow each side)
  • Day 12        Plank Jacks
  • Day 13        Wide Push Ups
  • Day 14        Side Plank with added leg lift (both sides)
  • Day 15        Plank Hops
  • Day 16        Power Push Ups
  • Day 17        Extended Arm Plank Hold
  • Day 18        Forearm Plank Hold
  • Day 19        Push up and rotate to side plank (each side)
  • Day 20       Reverse Plank
  • Day 21        Plank Up Downs
  • Day 22        Tricep Dips
  • Day 23        Plank Reach (extend opposite arm and opposite leg)
  • Day 24        Low Forearm Plank with a Hip Dip Each Side
  • Day 25       1 Push Up 2 Plank Jacks (45 Seconds)
  • Day 26       Spider Plank
  • Day 27       Power Push Up (narrow and wide)
  • Day 28        Plank Knee to Opposite Elbow
  • Day 29       Forearm Plank Hold
  • Day 30       Extended Arm Plank Hold

For the first 10 days you will perform each exercise for 30 seconds.  For the next 10 days 45 seconds and the final 10 days 1 minute.  Depending on your fitness level you may want to increase or decrease your time.  Be sure to challenge yourself.  Remember CHALLENGE BECOMES CHANGE!

Plank and Tank
Planks and Tanks Challenge

Orange Theory Inspired Workout

Hi Guys, for the past few months I have been trying to change-up my workouts especially my running.  Sometimes I get in a rut and need to switch things up a bit.  So for the past few months my hubby and I have been going to Orangetheory Fitness.  It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out.  If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout.  Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping.  It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you.  As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.

 

Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home.  This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class.  I hope you enjoy the workout.  It’s a good one!

The Warm Up (repeat as many times as you can for 5 minutes)

  • Body Weight Squats
  • Push Ups
  • Full Sit Ups
  • Jumping Jacks

Strength Training Section (15 Minutes)  Focus on using a lighter weight for more reps.

  • Squats
  • Bicep Curls
  • 1 Push Ups with Alternating Reaches (Bird Dog)

Treadmill Workout (15 Minutes)

  • Jog 2 Minutes at a comfortable pace
  • Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
  • Jog 1 Minute to recover
  • Run 2.5 Minutes at a harder pace
  • Jog 1 Minute to recover
  • Run 3 Minutes at a harder pace
  • Jog 30 Seconds to recover
  • Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
  • Recover 2 Minutes at a Jog or Fast Walk

Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time).  You will need a weight for this section.  Keep it near your machine.

Do as many rounds as you can for 15 minutes.

  • Row 400 Meters
  • Sumo Squat (hold weight between your legs, wide stance)
  • Deadlift
  • Row 600 Meters
  • Sumo Squat
  • Deadlift
  • Row 800 Meters
  • Sumo Squat
  • Deadlift
  • Row 1000 Meters

Cool Down and Stretch

Orange Theory Inspired Workout