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Baby & Me Bootcamp #9

Our final class was awesome! Although we nearly cancelled due to the threat of rain, it turned out to be great weather to sweat! We finished the summer program with a full body workout, including tabatas and hill work. I am so proud of this group for committing to 10 weeks of bootcamp!!

Thank you to each of the ladies, their babies, and tots for a great summer!!

Mix It Up

Warm Up
- 1 walk/jog loop around park

Full Body Tabatas
20 seconds work + 10 seconds rest x 8 rounds per exercise (4 minutes per exercise, then move on to next)
1) low squat pulses
2) incline push ups (using bench/table)
3) walking lunges (pushing stroller)
4) triceps dips

Hill Work
- lunge up hill pushing stroller
- mid way down hill perform 15 stroller biceps curls and 15 stroller rows
repeat

Core Tabata
20 seconds work + 10 seconds rest x 8 rounds total (go through each exercise once, then repeat all four = total of 4 minutes)
1) full sit ups
2) bicycles
3) double leg drop
4) v-sit / v-sit crunches

Enjoy!!!

Core Shredder

Most people feel like they could use a little extra core work every once in awhile.. Below is a great little core routine that makes a nice addition to another workout, or to do on it's own when you are short on time. Pair this with a 20-30 minute cardio for a great kickstart to your day!

Core Shredder

30 mountain climbers

10 burpies

10 double leg drops

10 reverse crunches

10 crunches

10 stability ball passes

10 bicycles

10 russian twists

10 plank jacks (low plank)

1 minute low plank

repeat for 2-3 sets

Enjoy!!

Baby and Me Bootcamp #7

Hello and what another beautiful week it is! We have lucked out with the weather for our weekly sessions, and despite some mosquitos today, otherwise the bugs have stayed away.

There is no post for last week (session #6), as it was the same workout as session #2. 

Today we did a full body workout with six circuits and some cardio to start, midway, and at the end. Great work ladies and babes!!

Warm Up
Walk/jog around park x1

Circuit 1⃣
Bicep curls with band
Lunge with front kick
Bicycle crunches
Burpies

Circuit 2⃣
Row with band
Around the world lunges (reverse, side, forward lunges - switch legs each round)
Supermans
Front kicks

Circuit 3⃣
Triceps extension with band
Pulsing squats
Leg lift crunches
Shuffles

Cardio
Walk/jog around park x1


Circuit 4⃣
Chest press with band
Sumo squats
Toe touch crunches
Mountain climbers

Circuit 5⃣
Shoulder press with band
Jump squats
Plank
Sprints

Circuit 6⃣
Push ups
Curtsy lunges
Full sit ups
Jumping jacks

CardioWalk/jog around park x1

Stretch

Enjoy!!

Baby & Me Bootcamp #5

Another beautiful week last week for bootcamp outdoors and only three sessions left for the summer. Through the heat and sunshine, we focussed on legs, both strength and endurance. Here it is...

Leg Burner

Walk/jog around park
Hills #1- lunge up hill with stroller
- jog down and up (leave stroller at top)
- jog down and bear crawl up

Squat Series(30 seconds each)
- low squat
- high squat
- full squat
30 second break and repeat

Leg Circuit(60 seconds each)
- single leg squats (30s/side)
- reverse lunge with knee raise (30s/side)
- low squat side step (with band)
- calf raises (with stroller)
60 second break and repeat

Walk/jog around park
Hills #2- run up/down x3 (leave stroller at bottom)
- lunge up with stroller
- mid-hill squats with stroller x15

Core10 double leg drops
10 reverse
10 crunches
10 full sit ups
10 bicycles
10 russian twists
10 v-sits
60 second plank

Enjoy!!

Baby & Me Bootcamp #4

Last week was another hot bootcamp day! Luckily, Baby B and I were able to arrive early and snag a couple tables under the shade for our workout. The light breeze and shade were great during the workout, and the sunshine felt great as we finished with core in the soccer field. 

I borrowed this workout from one I created last September 17 (2013). It is a great full body routine that combines a few different styles. 

Pump Yo' Jam

one loop around park

Cardio
(30 seconds each)
1) Jumping Jacks
2) Squat Jumps
3) Speed Skaters
4) Ski Moguls
repeat

Tabata 1
(20 seconds work, 10 seconds rest)
1) Incline Push-Ups
2) Triceps Dips
3) Incline Push-Ups
4) Triceps Dips
5) Incline Push-Ups
6) Triceps Dips
7) Incline Push-Ups
8) Triceps Dips

Isometrics
(60 second hold)
1) Low Squat Hold
2) Plank Hold

Tabata 2

(20 seconds work, 10 seconds rest)

1) Alternating Lunges

2) 

 

Glute Kick-Back - all fours

3) Alternating Lunges

4) 

 

Glute Kick-Back - all fours

5) Alternating Lunges

6) 

 

Glute Kick-Back - all fours

7) Altnerating Lunges

8) Glute Kick-Back - all fours

one loop around park

repeat Tabata 1, Isometrics, and Tabata 2

Core

1 minute plank
10 bicycles
20 reverse crunches
30 mountain climbers
20 hip lifts in side plank (10/side)
10 double leg drops

Enjoy!!

Arm Burner

As we enter our last month of half marathon training, I have created a more regimented cross training/ strength training schedule to balance out our weekly running. Thursdays, we now focus on upper body and here is our new Arm Burner workout!

Arm Burner

Warm-up

30 Jumping Jacks
10 Burpies
x2 sets
Resistance Training
use dumbbells or resistance bands

15 Arnie Press
Biceps Curls 21's (7 lower half - 7 upper half - 7 full)
15 Overhead Press
15 Push Ups
15 Triceps Press Backs
10 Army Crawl
10 Jab Cross w/ weights
30 second High Plank
x2 sets

Enjoy!!

Baby & Me Bootcamp #3

It was HOT last week, but these ladies and their babes powered through a sweaty workout! It was a full body, no equipment workout that focussed on muscle endurance, as each set was one minute long. Participants could take little breaks throughout the minute, if required, and were encouraged to join back in as quickly as hey could!

The Workout

Warm-Up

walk/jog around playground x1

Strength 

1 minute jump sumo squats
1 minute wide push-ups
1 minute backwards lunge (30 seconds per leg)
1 minute army crawl
1 minute single leg bridge (30 seconds per leg)
1 minute speed skaters
1 minute side plank leg lift (30 seconds per side)
30 seconds narrow triceps push-ups
30 seconds v-sit hold
repeat x 3 sets
Core

10 double leg drops
10 reverse crunches
10 crunches
10 slow bicycles
10 v-sit crunches
10 russian twists
30 second plank

Stretch

Enjoy!!

Baby & Me Bootcamp #2

Week two was another success! A beautiful morning to be outside and share the fresh air with wonderful ladies and their babies. This week we combined body weight exercises and the use of the hill to get a great sweat!

Here is what we did...

Warm-Up- walk/jog with stroller around park at own pace

Body Weight Strength- 15 squats
- 15 sumo squats
- 15 calf raise in sumo squat
quick water break- 15 plank jacks 
- 15 triceps dips
- 15 sit ups

Hill Work- run x3 OR walk x2 OR lunge x1 up and down hill
- 15 stroller biceps curls downhill (safety first!)
- 15 stroller rows downhill (safety first!)

Repeat Body Weight Strength

Repeat Hill Work

Jog/Walk loop with or without stroller

Core
- 10 double leg drop
- 10 crunches
- 10 bicycles
- plank 30 seconds
x2 sets - second set 60 second plank

STRETCH!!!

Enjoy!

Baby & Me Bootcamp #1

Our first Baby & Me Bootcamp was a success! We had a great turnout, with the little ones outnumbering us, but so fun! I have heard that everyone's triceps and quads felt great the next day!!

Here is what we did last week...

Warmup- walk/jog around paved loop at own pace with stroller

Full Body Endurance Circuit(90 seconds each station)- squats
- row (with band)
- walking lunges
- elevated push-ups (we used a picnic table)

Arm Tabata 
(20 seconds work, 10 seconds rest - alternating exercises x4 rounds each)- burpies
- triceps dips

Leg Tabata
(20 seconds work, 10 seconds rest - alternating exercises x4 rounds each)- squat jacks
- bench step-ups

Repeat Full Body Endurance Circuit with 30 seconds at each station
Core
- double leg drop x10
- bicycles x10
- crunches x10
- plank x30 (twice)

STRETCH!!

Enjoy!

Postpartum Circuit

I am re-posting this workout from April 2013, as it can be intimidating to get back in to exercise after having a baby. Not only intimidating, but tricky finding the time for yourself to do so. This workout is great for strengthening and stretching muscles after baby comes and to get you back moving!

Make sure you have the "okay" from your doctor or midwife prior to exercise postpartum, especially if you have a c-section. 

Postpartum Full Body Circuit

Warm up - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles

15 body-weight squats
15 bent over rows with dumbbells
30 seconds walking jacks 
10/side standing cross body crunch (opposite knee to elbow)
15 triceps dips
30 seconds walking lunges
10 reverse lunges/leg
15 shoulder presses
30 slow mountain climbers
   repeat x1

Core
10 seated pelvic floor lifts
10 supine transverse abdominal activations (TVA) - flattening the low back curve
10 slow crunches
10 cat/cows (on all fours)
10 kneeling superwomans
30 second plank (from knees)
30 second child pose
15 second side plank/side
Stretch - seated hamstring, butterfly, standing quads, chest opener...

Enjoy!!

The Rise and Shine Workout

My absolute favourite time to workout is in the morning! Now.. having a new baby around can sometimes mean I workout when I can, not when I "want", but she is pretty accommodating. Luckily, for now, she likes watching me exercise while sitting in her vibrating chair.

This is a great workout to wake your body up and get you ready for whatever your day might bring!

Rise and Shine Workout
Warm Up / Cardio
- 10 burpies
- 20 jump squats
- 30 jumping jacks
- 20 jump squats
- 10 burpies

Legs / Arms
- 10 jump lunges
- 10 push-ups
- 20 squats with calf raise
- 20 triceps dips
- 30 speed skaters
- 30 biceps curls
- 30 speed skaters
- 30 biceps curls
- 20 squat with calf raise
- 20 triceps dips
- 10 jump lunges
- 10 push-ups

Core
- 10 full sit ups
- 20 side plank hip dips (10/side)
- 30 russian twists
- 30 second low plank
- 20 slow bicycles
- 10 full sit ups

Enjoy!!

The Any Trimester Prenatal Workout

Staying active during pregnancy can help you physically cope with your changing body, but also help you emotionally. Although it can be tough to get motivated with the fatigue, aches, and everything else that carrying your growing baby can bring, you will be glad you got moving! Increasing your fitness level prior to and during your pregnancy helps your body with the changes it must go through, it can also help your labour, delivery, and recovery!

This workout is great for any trimester, as the exercises will not put you in positions that create excess stress on joints or your spine. If you were not exercising much prior to your pregnancy, or have not during your pregnancy, please take it easy and begin with one set at your own pace. If your doctor or midwife is following your pregnancy closely for any reason (high blood pressure, gestational diabetes, etc.) please consult them prior to exercising. Also, if you are on bed rest or modified bed rest, please do not complete this workout. 

The Any Trimester Prenatal Workout

30 walking jacks (jumping jacks without the "jump" - step your feet side to side while moving your arms)
5 step-out bur pies (burpies without the "jump" - hands on the floor, step your feet to a high plank, then step back)
15 weighted squats on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 biceps curls on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 BOSU push ups (or kneeling or raised push-ups)
10 BOSU lunges/leg (or on the floor - use dumbbells, barbell, or filled water bottles)
15 triceps dips (keep the knees bent and lower while bending your elbows to 90 degrees)
10 cat/cows (on hands and knees - great for the spine)
10 kneeling supermans (low back strengthening)
30 second plank (kneeling if you are further than 16 weeks)

Repeat x 2-3 sets

Enjoy!!

Christmas Tabata!!

This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises. 

Christmas Tabata

20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round)

Jolly Jacks (jumping jacks)

North Poles (backwards lunges)

alternate

Christmas Tree series (alternate right and left side plank)

Jingle Bell Jumps (burpies)

Rockefeller Skaters (speed skaters)

alternate

Sleigh Ride (reverse plank)

Cheer Builders (triceps dips)

alternate

Tinsel Twists (bicycles)

Sugar Cookie Crunch (supine toe touches)

alternate

Flying Sleigh (supermans)

Snow Plows (push-ups)

alternate

Enjoy!!!

Wednesday Lunchtime Boot Camp December 4

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!!

This workout was originally posted in October http://kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html and with a few changes, we did it again this week!

Kick Butt Legs and Core

Warm-Up
30 seconds of each exercise
- walking jacks
- marching in place
- walking knee raises
- walking butt kicks
- squats
- jumping jacks
- running on the spot
- high knees
- butt kicks
- jump squats

1 minute water break

Kick Butt Legs
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers

Kick Butt
- army crawl (up to 10 and back down)
- kneeling glute series - 10 of each 
       -- butt blasters 
       -- fire hydrants 
       -- straight leg pulse 
- repeat other leg
- army crawl (up to 10 and back down)

1 minute water break


Kick Butt Legs - round 2 
- 60 seconds full squats
- 30 seconds low squat pulse
- 60 seconds around the world lunges (each leg)
- 30 seconds mountain climbers 

Kick Butt Core
- 15 side laying hip abductions (think Jane Fonda!)
- 5 slow side laying hip circles
repeat other leg

Extra Kick of Core
- 10 supine double leg drops
- 20 slow bicycles

Enjoy!!

Tuesday Tabata - Holiday Arms and Abs

It is that time of year! Christmas lights and music everywhere. I used the spirit of the season to create our Tuesday Tabata program for this week. 

Holiday Arms and Abs
all sets are 20 seconds work and 10 seconds rest for a total of 8 rounds (4 minutes)

Hot Chocolate Warm-Up
- Jolly Jacks (aka Jumping Jacks)
- Chimney Climbers (aka Mountain Climbers)
alternate for 4 rounds each

30 seconds rest

Little Black Dress
- Snow Plows (aka Push Ups)
- Tinsel Twists (aka Bicycle Crunches)

alternate for 4 rounds each


30 seconds rest

Christmas Cookie Burner
- Snow Angels (aka Plank Jacks)
- Jingle Bell Jumps (aka Burpies)

alternate for 4 rounds each


30 seconds rest

Festive Cheer
- Reindeer Runs (aka High Knees)
- Tree Trimmers (aka Jump Lunges)

alternate for 4 rounds each

30 seconds rest

Santa's Helper
- Flying Sleigh (aka supine Superman Back Extensions)
- Christmas Tree (aka Side Plank - alternate sides each round)

alternate for 4 rounds each

30 seconds rest

Holly Jolly
- Christmas Tree Push Ups (aka Dolphin Push Ups)
- Cookie Crunches (aka Full Sit Ups)

alternate for 4 rounds each

Enjoy!!

Thursday Strength Workout - The Perfect 10

Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells. 

Here is the link to the original Perfect 10 kelliesfityourlife.blogspot.ca/2013/08/wednesday-august-28-lunchtime-boot-camp.html

...and the full workout, with the tweaks for today!

The Perfect 10

Warm Up
20 jumping jacks
5 burpies

The 10
60 seconds of each x 3 rounds

Reverse Lunges - holding weight(s) on sides of the body or up near chest
Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards 
Burpies
Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side)
Push Ups
Mountain Climbers
Squat Press - squat low and as you stand, press weights up and over your head to a light touch
Triceps Extensions - weight overhead, bending and straightening the elbows, using the backs of the arms
Squat Jumps
Plank

Enjoy!!

Wednesday Pyramid Workout

It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well. 

Wednesday Pyramid Workout

Warm Up
40 seconds skipping in place
20 seconds low jacks
repeat 3 times

Strength Building Pyramid
10 reps of everything and with each round you add an exercise
example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...)

Squats
Squat Jacks
Backwards Lunge with Forward Kick (5 per leg)
Mountain Climbers (for each 2 legs = 1 rep)
Push Ups
Burpies

Core Series
10 reps each

Supine double leg drop
Reverse crunches
Crunches
Dead bug
Bicycles
V-Sits
Russian twists
Plank (we did 10 second hold 1st round and 60 second hold 2nd round)
repeat 2 times

Enjoy!!!

Full Body Blast Tabata

Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body!

Full Body Blast Tabata

(20 seconds work, 10 seconds rest for everything)

Warm Up (4 rounds of each, alternating = 4 minutes total)

- Jumping jacks

- Burpies

Strength Stations (8 rounds of each = 4 minutes each)

- Push Ups

- Low Squat Side Steps with Resistance Band

(could hold dumbbell if no resistance band)

- Downward Dog Core Series

(downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.)

- Backwards Lunge with Front Kick

(one leg per round, alternating each round)

Core (4 rounds of each, alternating = 4 minutes total)

- Supine toe touches 

(with legs straight up and laying on your back, then reaching right hand to left toe lifting shoulder blades off floor, return to the ground, and left hand for right toes, etc and continue)

- Supine double leg drop 

(flat on your back, with legs straight in the air and dropping the legs slowly towards the floor, as low as you can with control, return to starting position and repeat)

Enjoy!!!

30 Minute Tabata on Tuesday

It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves!

30 Minute Tabata on Tuesday
set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises

Warm Up
- burpies
- jump squats

Upper Body 1
- push-ups
- triceps dips

Lower Body 1
- low lunge pulses (alternate legs each round)
- side plank with leg lift (alternate legs each round)

Upper Body 2
- army crawl
- crab toe touches

Low Body 2
- supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.)
- squats

Core
- 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round)
- full sit-ups

Enjoy!