Hey Internets!
I know, I know, I've been on highatous! I'd make up an excuse, but I don't believe in excuses, so I simply just didn't get around to it. I'm so sorry and will try harder :)
The last couple of months have been super rewarding for me. My bootcamp ladies have been working so hard and I'm excited to teach the spring session starting May 2nd. I'm also going to be bringing my bootcamp to staff fitness on main campus, so they better watch out!
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| Bootcamp Ladies 2011 |
So today I am going to give you the circuit I did this morning. It was four combos of three rounds each. It took me about 40 minutes to do, and then I did abdominals and some yoga. I'll include my ab workout, but I can't remember what I did for yoga.
I am also going to give you my playlist to accompany this circuit training which is AWESOME.
At the end of this blog is also a soup recipe that I found in a magazine and that I'm going to make with my fiancé this weekend (although he doesn't know it yet).
Circuit Training: Do each exercise in the combo in succession then take a short ~30 sec break before repeating. Do each combo 3 times
Combo 1:
- Bench Jump Overs: 25 reps: find a flat bench and using your arms for support jump of the bench
- Chest Press on Bench: 15 reps: I used 20lbs but feel free to use which ever weight you want.
Combo 2:
- Bosu Burpies: 12 reps: using an upside down bosu, lift (using legs) over head, lower and perform a burpie with push up for 1 rep.
- Bosu Stair Run: 25reps: flip your bosu over and..... well run on it 25 times.
Combo 3:
- TRX Pushup: fatigue: Put your feet in the TRX system and do pushups. You can substitute for normal pushups/clap pushups if you do not have a TRX.
- Stair Run: 25Reps: Run up and down on a box, or you can use your bosu again
Combo 4:
- Modified Mountain Climbers: 25 Reps: Using your step/box go into a push up position with your hands on the step. Keeping your feet together jump forward then back to a plank then jump your legs apart and repeat.
- Uneven Modified Hindu Pushups: 12 Reps Each Arm: These are kind of hard to explain; next time I'll take a video maybe. Start lying on your stomach with one hand beside your chest and one beside your should (uneven). Push yourself straight up to a plank then back to a downward dog (see yoga positions) stance, move back forward into the plank position and lower yourself back down. Repeat.
You’re done!! YAY.
Now that you've royally kicked your butt... time for abs.
Abdominal Circuit: Do each exercise in succession take a short break (or not break). Repeat the circuit 3 to 4 times. I only did 3 today because I was toast after the circuit training.
1. Regular Crunches: 25 Reps
2. Single Leg Jack Knives: 10 Reps Each Leg: extend your crunch by lifting one leg and touch your toe with the opposite hand.
3. Unattractive Crunch: 15 Reps: My bootcamp ladies know what this is. Put the soles of your feet together and crunch up to meet your wide spread elbows with your wide spread knees. It'll look really unattractive if you’re doing it right haha.
4. Full Sit Up/Knees to Chest Combo: 10 Reps: Sit up then put your hands behind you and bring those knees to your chest, repeat.
5. Russian Twist: 30 Reps
Playlist!! These songs (in my opinion) accompany this workout WONDERFULLY.
#1: Top of the World: The Cataracts feat. Dev
#2: E.T: Katy Perry feat. Kanye West
#3: Sandstorm: Da Rude
#4: Points of Authority/99 Problems: Jay Z- and Linkin Park
#5: Paper Cut: Linkin Park
#6: Party Rock Anthem: LMFAO
#7: With You: Linkin Park
#8: Ghosts N Stuff: Deadmau5
#9: Who's That Chick: Rhianna
#10: Sick Muse: Metric
#11: Feel It: Three 6 Mafia feat. Tiesto
Cool Down
#1: Don't Look Back in Anger: Oasis
#2: Glitter in the Air: Pink
Phew what a mouth full. Now time for this awesome soup recipe :D
Summer Squash and Sweet Corn Yum Soup
- 4 large ears of corn or 2 cans of sweet corn
- 8 small yellow crookneck summer squash
- 2 tbs minced shallot
- 1tbs crushed garlic
- 4 cups low sodium vegetable stock
- 1 tsp hot red pepper sauce
- Juice of 1-2 lemons
- 1tbsp chopped fresh tarragon
- 3 tbsp chopped fresh parsley
1. Cut kernels from the ears, discard the cobs. Halve squash lengthwise and grill until tender, cut into small pieces.
2. Sauté shallot and garlic in oil in a saucepan. Add stock and corn. Bring to a low boil and cook 15 minute or until corn is tender.
3. Blend the mixture in a blender until smooth; return to saucepan and add squash, hot sauce, lemon juice and tarragon. Simmer for 15 minute. Garnish with parley
Nutrients/serving: Calories: 170, Total Fat: 4g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0g, Sodium: 90mg, Carbs: 29g, Dietary Fiber: 5g, Sugars: 8g, Protein: 9g, Iron: 2mg.
