Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

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Core & Balance Workout

Core & Balance Workout

15-Minute Core & Balance Workout

This quick little workout is designed to help improve your balance by targeting the lower body and core muscles with both dynamic and static balance exercises.

A great addition to do after one of my HIIT, or cardio workouts.

TOOLS NEEDED

None

THE WORKOUT

1. Balancing lunges
2. Other leg
3. 1 legged walk outs to wide mountain climber + twist
4. Other leg
5. Reverse lunge to knee up
6. Other leg
7. Log roll planks
8. Single leg bridge with march
9. Other leg
10. Double leg bridge
11. Single leg bridge
12. Other leg
13. Side plank with hip drop
14. Other side

1 x 40sec

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What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up & Cool Down

More fun and details are in the video, but if you want the Coles Notes version, here ya go:

Warming up helps prepare your body for your workout. So, a good warmup will gradually rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. This, in turn, will help you train harder and for longer during your workout.

Skip the warm up and you run the risk of injuring yourself, decreasing your performance, and you will also set yourself up for sore(er) muscles the next day.

The best warm up drills are movement based…. so no static stretching for a warm up please.

Instead do arm circles, bodyweight squats, push ups, a light jog or brisk walk. Aim for 5-10 minutes before every workout for a happy, injury-free body while training

As for cooling down after your workout, a proper cool down allows for a gradual recovery of pre-exercise heart rate and blood pressure. So, it’s a safe way (for the heart especially) to complete your workout.

This is also the best time to hold those static stretches you were thinking of doing in your warm up. 

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Better Posture Exercises

Better Posture Exercises

35-Minute Better Posture Workout

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back?

This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

TOOLS NEEDED

A pair of light dumbbells

Doorframe for one of the stretch/mobility drills

THE WORKOUT

1. Reverse flys
2. High plank with protract/retract
2 x 40sec

3. V squat
4. Reverse bridges
2 x 40sec

5. Y raises (prone)
6. Bridges
2 x 40sec

7. Cobra lat pulldowns
8. Plank
2 x 40sec

9. Side plank with reverse fly
10. Other side/arm
2 x 40sec
— Stretch & mobility drills

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SHOULD BE DOING

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BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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