"Work Hard! And, yes rest." Friday's BC

Upper body Burn Out

"Can you believe it?" Yes, you did it. Now, I encourage you to give your body some rest. Sometimes in life we really need to slow down. Life is not meant to always be a 'schedule'. However, live your life daily to it's fullest, with no regrets!

Warm Up

Dynamic Stretches with "Movement"

Work 1min, Rest 20 sec

Reverse Fly

Seated Row

Close Grip Push Up

Alternate T-Plank Hold

(Repeat X3)

Army Crawl forward, count 5

Army Crawl backwards, count 5

(Repeat X2)

Work 1min, Rest 20 sec

Plank Up/Down

Mountain Climber

"X" Raise

3 Way Bicep Curl

(Repeat X3)

5 Min Run with Jumping Jacks

DB Sit Ups

Flutter Kick

Cool Down

Static Stretches "Hold"

CONGRATULATIONS!!!

"Join in on the TABATA!"

"You Can Do It!"

Warm Up

Dynamic Stretching "movement"

TABATA 20s wk/10s rest (X8)

Superman Swim w/flutter kick

     Oblique Twist Touch

Alt Lawnmower Row

     Oblique Twist Touch

Alt Stagnant Push Ups

     Oblique Twist Touch

Chest Press-Shoulder Press 

     Oblique Twist Touch

Alt One Leg Pistol Squat

      Burpees

Bicep curls w/toe tap

      Burpees

Tricep Hold Plank

      Burpees

Horizontal Jumps

      Burpees

Slow Movement

Frontal Raises-Lateral Raises

Bicep Curls-Tricep Extension

Run

Five min run w/push ups...

Cool Down

Static Stretches "hold"

      

"Strengthen your Legs" Monday Bootcamp Workout

"Are Your Legs Tired Yet?"

Warm Up

Dynamic Stretches- warm up your muscles with movement

Work & Power (3X18)

Plie Squat Jumps

Alt Two-Way L/R Side Lunges

Good Morning (half-way dead lift)

Alt Single Leg Dead Lifts

Three Way Calf Raises

Hamstring Heel Bridges

Elevated Alt Split Squats 

Elevated Push Ups

Run in Pebbles (5min)

Sissy Squats

Alt L/R Leg Extension

Staggering Sprints (X2)

Push Up Burpees (10)

Cool Down

Static Stretches- Hold

CONGRATS!!!

"Are You Doing Your Part?"

The Parable of the Mustard Seed

"May I be a sower of seeds as I share small gifts of myself with YOU!"

Many of you may have heard the parable of the mustard seed at some point in your life thus far. If not, above in the picture you can see just how tiny a mustard seed is. Now all of you, IMAGINE such a tiny seed growing and blooming into a giant tree...

We too, are to have Faith, even if it starts out as tiny as a mustard seed. And, through our Faith we are to flourish and bear fruit. With courage, we walk by Faith, not by sight!

Our society has shaped many of us into two different categories. From one extreme to the next...one side is total self-reliance, and the complete opposite is total dependence. Total self-reliant people believe they can do everything and anything with no help from others or God. Total dependent people are those who do exactly what you ask them to do, nothing less and nothing more. The problem with both of these are, neither of them work or bring you closer to happiness. Both are a distortion of reality.

God created us all with a free will and an intellect. With both, we can come to know what is good and choose the good. Together, using these God-given attributes we can discover true happiness. 

Wed Tabata Workout "Rise and Shine"

"Rise and Shine!" Congratulations morning bootcampers! On my way home from an intense Tabata instruction I heard on the following on the radio: according to some research done, 'morning people' live happier lives. I laughed and smiled with a sense of accomplishment. It usually takes me a while to get going in the mornings but, day of bootcamp I can agree.

It may be tough getting out of bed and to bootcamp but, once I am there it is like a switch is turned on. I get pumped up, love to share my passion, and nothing like a sense of accomplishment! So whether you rise early for work, desire a quiet time, or workout...take time to embrace the stillness and beauty of creation around you and SMILE!

Below you will find the accomplished Tabata Workout for Wednesday:

"Good Morning Bootcampers!" AM Workout

"Good Morning to you all!" Isn't this alarm clock hilarious! The color alone can possible wake you up, if need be. The hearts and princess with a big smile...is that suppose to bring you joy in the morning? Are you a morning person? What brings you joy and purpose in your mornings? 

Well, for those of you who have not heard my apology, " I am greatly sorry for not showing up Monday." Other than a lot of changes taking place in my life, I am ok. You see, Fibromyalgia and sleep do not always go well together. Sunday night I went to bed, could not get to sleep, was fearful of not waking up on time, fell asleep, and then my fear became my reality. 

As Gk Chesterton said, "If something is worth doing, it's worth doing badly." Well, I am not a morning person; I drag especially with my Chronic Fatigue; but, I do get up with joy and purpose on days of Instruction. I love what I do and I love sharing my passion with others. Anxious, tired, or ready to go, my actions have purpose, this I know. 

Sometimes in life we just need to rest, and be still. Linus Mindy writes, " Work with your hands. It frees the mind." Well, working our hands in Bootcamp does a lot more than freeing our minds! You guys ROCK! Below you will find the workout I had planned for Monday but, did make up today.

"Surpass All Limitations" Tabata Workout

You CAN surpass limitations! Set yourself up for success, not defeat. 

When working out it is very important to remember to eat something small before hand, stay hydrated, and breathe. One may become dizzy, weak, or nauseous if the above requirements are not met. Reflect on the fact that if your brain does not get enough oxygen, you can pass out. So, it is best to try to have slow controlled breathing, with the exhale to be the same length as the inhale.

Below you can find today's Tabata Workout:

(20 seconds Work/10 seconds Rest)

Repeat each set 8 times!

1. Alternate Butt Kick with Lateral Bicep Curl

    Right leg back, power forward to crunch

2. Tricep Push-ups

     Jump Rope

3. Squat Dumb Bell Swing

     Left leg back, power forward to crunch

4. Regular Push-ups

    Jump Rope

5. Plank Fly

    Burpees

6. Alternate Back Lunges with Frontal Raises

    Mountain Climbers

7. Stationary Bicep Curls

    Burpees

8. Sprint/Run

Congratulations! Great Job!

"New" Bootcamp Workout

Ride the wave of change. Stay on top, stay encouraged, and take risk! Be open to learn new things and gain wisdom. ;)

Leg Workout Below

Warm Up:
Dynamic Stretching/ Routine Movement

Workout:

Walking Lunges approx 25yrds (X3)
10 Burpees/Walking lunges/10 Burpees
10 DB Squats/Walking Lunges/10 DB Squats


(3X30)
Jump Rope
Jumping Jacks


Abs & Legs (2x25)
Butterfly crunch
DB Dead lift

(3X30)
Jump Rope
DB Calf Raises

Jog Perimeter (X2)

Squat Jumps (10)
Jump Rope (30)

DB Sprints (X2)