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

It's Tabatta Time!

Last week I gave you a great exercise to help create strength in your lower back and muscles that help with posture, core and stabilization. Have you been adding them into your regime?  

Are you ready for a little interval to speed things up?  

Let's talk Tabatta Workout. 

We have done these before and I thought it was time for us to add a little speed and intensity to your week. 

Here is the workout: 

20 seconds on-10 seconds off. 

Do each exercise below full out (in form of course) for 20 seconds. 

Rest 10 seconds and repeat at total of 8 times for each exercise before moving on to next one.

Then rest 1 minute. No more, no less. 

= 5minutes per cycle.

Move to your next set of exercise and repeat. 

** Option: You can add a minute of jump rope in between each cycle or run around the block. 

Start your next cycle of exercises and go. 

Make sure with any exercise you warm-up. Jump rope is an excellent way to warm-up or you can jog around the block, do jumping jacks, mountain climbers, planks and/or quick squats

Exercises:

Jack knife crunches 

(alternate legs each leg counts as a half) 

Push-up with knee tuck

Prisoner Squats (hands behind head to engage your back)

Reverse Narrow Db Row 

(arms close to your body. Hands should finish at hip.)

 Mountain Climbers

(knees into your chest, keep in perfect plank) 

As an option you can record the number of reps each round.  

Ex: Round 1: 10 reps

Round 2: 12 reps

 etc. all the way to 8 rounds. 

This is a fun way to document your progress and challenge yourself the next time you want to take on this same workout. 

The workout total time is: 20 minutes

With a 10 minute warm-up and cool down you are done in 40 minutes.  

Great work and have fun! 

Workout Wednesday-My love for stairs!

My love for Stairs.

So I have to say stair workouts are by far one of my favorite workouts.  They are focused, intense and the ROI on them are huge. 

Benefits of Stair workouts: 

• You are getting both cardiovascular gains from both an aerobic capacity but also anaerobic which for most is a state that is untouched.  
• Moving at an inclines recruits lower body muscles in a way that normal standing or regular floor workouts can't match. 
• Stairs also require you to center your body for balance and going up the stairs works your core much differently than going down the stairs.  
• Although the upper body is not getting a huge amount of work, you can mix in some upper body work such as push-up on the stairs, seated dips and even use the rail (if applicable) as an assisted pull up bar.  

Things to consider:
Going up and down stairs does place stress on the ankle, knee and hip joints. The stress can be even more than that of jogging or walking to it is important to consult a physician if you have any major knee issues or pain. If working under expert guidance you can benefit from stair workouts as long as you are working equally among both sides of the body.  Also proper warm-up, cool-down and corrective exercises will all help make the stairs fun for everyone.

Here is one of my favorite stair workouts.  Make sure you stairs are clear of debris and not wet.  Have fun and let me know what you think.

Warm-up: Walk up and down the stairs 2-4 times

(you can insert dynamic stretches here or transition into the workout if already completed)

Speed walk or light jog up the stairs 2-3 times

Run up the stairs 2x

Right hip lead up 2x

Focus on keeping your hips square to the side and driving that knee up each step. Keep abs in and chest up. 

Left hip lead up 2x

Same as above

Single foot/leg hop up. 

Right foot 1x

Left foot 1x

Repeat 2x through

Squat jump up

Squat and then jump up moving yourself up each step landing softly on each step with your core engaged and chest up. Try to keep your weight distributed equally center with emphasis on your heels.  Avoid leaning/squatting forward into the knees. 

You can start with one step and graduate to 2-3 steps as you get stronger. 

Push-ups on the stairs

In push-up position you can stay stationary and work through 2-3 sets of 12-15 push-ups or you can bear crawl up 2-3 steps and then push up 1-2 times before progressing up the stairs.

Tricep dips

In a seated position facing away from the step with hips close. Put your palms down with finger tips facing your hips. Hinging at the elbows, lift and lower yourself allowing the tricep to contract and release. Squeeze at the top when your arm is straight. Do not let your shoulders creep up on you so focus on keeping your chest lifted, abs in and elbows pointing back. 

Warm-down

Walk up and down the stairs (easy pace) 2-3 times. 

Drink lots of water and stretch where you need to, but most of all SMILE...you are done!

Get up and move and have a happy Wednesday!

Workout Wednesday

Happy Wednesday everyone! If you are looking for a little push to start or finish your day well here it is. Today's workout is guaranteed to rev your engine and burn some calories. Get in, get out and feel good. 

You can push through this as many times as you want but I was limited on time this morning and was able to max out for two rounds. Since this is a HIIT workout...remember you are working to rest. Push yourself and stay in form. 

I would love to hear what you think!!

Get out and move and have a great day doing it! 

Get Fit. Live Fit. Be Fit.