Workout Wednesday-Spring Break Edition

Hello fitness friends!!! It is Spring Break for us here in Oregon so I thought for many of my athletes traveling this week what better way to get out and enjoy your vacation and family time but still get in a little workout. This weeks Workout Wednesday is quick and to the point. You can add some additional cardio to it by running 10 minutes then going straight into the sets and then running again before you repeat the series. You can also warm-down with a few planks, core exercises and stretches. 

The total set will get you to a heart pumping 125 reps! Have the family join for a little family fun. I bet your kids will love to challenge you! 

Watch your form and as always make sure you are keeping your core tight throughout ALL exercises, but most if all Get out and Move and have fun while you are doing it!

Let me know how it goes! Send a picture to me at danza@bendbootcamp.com doing this workout and be entered in to win a fun prize! (Local athletes only). Or post on our Bend Boot Camp Facebook page! 

www.facebook.com/bendbootcamp. 

Workout Wednesday-Powerful Legs

Workout Wednesday

Powerful Legs!!!

It is cold and wet here today so what I took things indoors and made a fun little HIIT workout that anyone could do.   This 30 minute workout will leave your legs feeling strong and sculpted, but also feeling fresh and not like you spent for-EVer at the gym. 

 I met a client at the gym today and while I was waiting I had 40 minute to kill. I decided to get on the treadmill (Yes, I have a love hate with the treadmill, but I also figured why not) 

I warmed up for 10 minutes and that was about all I could handle of running in place. I jumped off and immediately went into the above workout targeting the legs. 

The workout:

A Round means you go through all 7 exercises one after the other without stopping. A rest is set after each round. 

•  Round #1- 30 seconds of each. After the 7th exercise, rest 1 minute. 
• Round #2- 45 seconds each. Rest 45 seconds.
• Round #3- 30 seconds of each, Rest 30 seconds. 
• Round #4- 45 seconds of each, rest 45 seconds. 
• Round #5- 30 seconds of each. Finish or Repeat!

You can repeat the 5 rounds again OR you could jump back on the treadmill or my favorite fixed piece, the StepMill (like a set of revolving stairs:) for 10 minutes and then repeat. 

You could even substitute the treadmill or stepmill for a jump rope, a quick jog/run around the block etc.  

You have all the means to get this done but the question is, will you? 

Give it a try! What do you have to lose!?

Get Fit. Live Fit. Be Fit. 

Get out and MOVE!

Workout Wednesday

Workout Wednesday

Move that booty!

As many of you know I was traveling last week.  Well being in a hotel and having limited resources to workout I did what any desperate fitness lover did and I made my way to the hotel gym.  

Seriously!?!?

  I was about to turn around and walk out as cardio equipment with fans and TV's are not my cup of tea.  I always refer to them as "resort" equipment. You know the type of workout you do while on vacation to help you feel better after indulging in the second piece of key lime pie on vacation or after a day of lounging at the pool sipping drinks out of a pineapple. OK, so I think you get the picture.  

Well I decided that I was going to take on that treadmill and own it.  I love pulling new workouts out of my head and thankfully I had my brother there to help.  (Thanks Cheetah for the pics) 

I listed it up above but if you "challenge"  yourself this is one booty kicking workout.  I had limited time so this was a perfect way to get a serious workout in 50 minutes.  This also is a great cold or snowy day workout for those not wanting to brave the cold.   

Here is a list of the 5 exercises I did for one (1) minute (without rest) right after each treadmill interval.

Jump Squats

Mountain Climbers

Push-ups

Tricep Dips

dumbell bicep curls

Skater lunge hops

 Remember to increase your treadmill speed each 5 minute run interval. On a side note I always run my treadmill at least 1.5% of an incline for a more accuracy to running outside. 

Get out and move. If you are not sweating at the end of this workout, perhaps you need to find your sweat lounging by the pool:) 

Get Fit. Live Fit. Be Fit.

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Workout Wednesday

Workout Wednesday

Why do we do it??

Have you ever asked yourself the question...."Why do I workout out?"  Perhaps it is to loose a few pounds, because someone told you to, or perhaps you are training for a specific sports event, OR you are like me and just love the way you feel when you are both working out and when you are done. 

Rather than posting a workout for your body today, I wanted to post a workout for your mind, body and soul today. It is more of an exercise to help you remain focused on why it is you choose to work out.  

Question: 

Name 5 reasons why you work out??  

1-2-3-GO!

My answers in case you all were wondering:)

1. Health

2. To be a positive role-model to my girls and those around me

3. because I LOVE it

4. to keep my body active and do the things I love

5. To feel better both physically and mentally. 

Since 2014 started 15 short days ago, I have been teaching my classes and I often look around at my athletes and wonder why it is they come to class everyday. For some I know and for some I don't.  We talk goals in our classes but often times we forget why it is we are there.  

One of the most important things I notice in my classes is the camaraderie that people have with one another.  Having a group to workout with often times will motivate you, hold you accountable and just make it fun.  The athletes, we are fortunate to have in class, are all amazing in their own ways and bring so much energy and talent to class. 

We as coaches want nothing more than to see you succeed, reach your goal and help you reach farther.  It is hard to often just stand on the sidelines and run a class without truly being reminded of our love and passion to help each and every one of you. 

So if you catch me being a little harder on you, or hearing me ask you why like my 3.5 year old often does, it is because I care.  

Thank you for trusting me with your mind, body and soul and thank you for trusting me with your goals.  I always encourage people who are looking for change from class to take a break and come back. It not only will give you a sense of accomplishment to hopefully go out and workout on your own while hopefully using the tools we have given you in class, but also to come back and be reminded that a fit family is a fun and healthy one. 

So ask yourself next time before your workout the same question from above. 

Why are you working out today? 

It might just give you a little more focus, determination and motivation to give it your best.  Do this everyday for a week and write it down. I would love to hear what you find out and how you feel after each workout.  

Get out and Move

but today.....do it with a little more purpose!