From the Trainer:
“One of the nice things about this workout is that it can be done anywhere and any time with no equipment. It will challenge you, but it’s progressive – it will get harder as you progress. By the end of your 6-week-cycle, you will feel so much stronger and more confident. Good Luck! Life is full of choices!” Wende Leuba, Results Fitness
After you warm up, you’ll be sprinting a number of times (scroll down to see a video of me sprinting!).
What’s a sprint? It’s an all-out run, and will serve as your main form of Bursting. And yes, you should do it even if you aren’t a runner. Just run for 30-60 seconds like you’ve got zombies chasing you. When you’re done, you won’t be able to talk and you might feel like keeling over and dying – your heart will be racing. That’s how you know you’re doing it right. Trust me. Between each sprint, take a 1-2 minute break to allow your heart rate to come down. It will suck the first few times you do it, but as you progress, the sprints will get easier. The best part? They are over fast and they will keep your metabolism and your energy up for the rest of the day!
After your sprints, you’ll do a group of exercises. Do each exercise the prescribed number of times, without stopping, and then immediately move on to the next exercise. Once you’ve finished all the exercises, please don’t skip the stretching. You’ll be sorry! Trust me. Make sure to stretch your entire body.
Below are the exercises! You can click on them and see a short demonstration video that Wende and I put together.
Shrinking Bootcamp W1D1
- Warm up walk/jog 10 minutes
- FIVE (5) Sprinting Bursts* – 30-60 seconds in length (see above video)
- Lunge kick– 15 each leg
- Push ups- 15 total push ups – (start on toes, and drop to knees if needed)
- Squat Reach Up Side– 15 each side
- Side plank dips– 15 each side
- Squat leg lifts– 15 each leg (demo at 1:35 on video)
- One arm tricep extension– 15 each side
- Cool down and stretch
See, it’s not so bad is it? You were scared for nothing!
I want to impress upon you how important those sprinting bursts are. Seriously. If you don’t do them, you might as well not do any of the workout!
*If for some reason you cannot do a sprinting burst, you can modify this move by doing 30-60 seconds of Burpees or Mountain Climbers – FAST PACED.
Here is what I look like sprinting (and don’t laugh!):
If you have ANY questions at all, please leave a comment below.
If you want to Tweet about Shrinking Bootcamp, use the #sjbootcamp hashtag!
Free 6-Week Online Bootcamp
I don’t know what I was thinking when I signed up for this :) Day one done!
Great job, Karena!! Was it really that bad? I know, I know, those sprints really suck at first, but it gets better (sorta!!).
xoxo
Yes, it was the sprints! The rest was like yoga in comparison :)
Woohooo, me too, we did it!!!
Way to go!!!
I think I must have lost my mind when I said I would do this. I know I need it though! I do
You didn’t lose your mind, girl! I promise! Way to go!!!
I’ll be doing my session this evening in place of my usual running time. I think it will be a great replacement for my run – being that I was working on sprint intervals anyway.
It’s going to be funny doing this stuff at the track – I think I need to recruit some friends to do it with me!! HA!!
The track is a GREAT place to do bootcamp! All I’ve got is my old, dusty dirt road, so I’ll be dreaming of you and your track :)
Have fun! Can’t wait to hear what you think!
I am so excited about this! Although it is raining this morning…grrrr! I hope it stops sometime today if not I will have to replace the bursting the dreaded burpees or mountain climbers! Seriously I would rather run than have to do those…rain, rain go away!
I’m so bummed. I didn’t realize this was going to include outdoor activity. I am already training for a half-marathon and have a specific distance to run three times a week. It is very hard for me, with three small children and horrible heat, to find time to do my three runs a week. This would double the amount of times I would have to go outside. I’m just not sure I can swing it. :(
Hey! I am going to do mountain climbers most of the time….I can’t really get out side and leave the kids. Maybe you could try that!
I did my sprints on the treadmill–it worked out really well for me.
Angela, don’t give up!! Do the burpees/mountain climbers instead!
I second the idea of doing the mountain climbers as an alternative – make this work for you! Do you have a big enough yard that you could run around it for the sprints? Once the kids are out of school I’m totally going to get them to do this with me!
One question…and I’m sure it’s obvious…but do we do a sprint, and then an exercise, and then another sprint, and then an exercise…like that…so that the sprints are between the different exercises listed? Am I being dumb?
Can’t wait to do this!
Nope, you do all the sprints at once, recovering for a few seconds in between. Not a dumb question, I had to ask that one myself. ;p
You know, you think you are in decent shape and then something like bootcamp comes along.
Dude, I know!
How do you think those of us who DON’T think we’re in decent shape feel? LOL Hopefully I’ll feel like I’m in decent shape when we’re done. :)
How do you think those of us who DON’T think we’re in decent shape feel? LOL Hopefully I’ll feel like I’m in decent shape when we’re done. :)
Will this be the workout for all 6 weeks?
Bethany, we will list the workouts on MWF each week! There will be changes each week!
Here I was thinking I couldn’t start until next week, but I guess I can totally modify and do the burpee/mountain climbers instead of sprints for now. Even though I despise both.
I will NEVER do burpees! They take me back to being the fat kid in gym class. Never again.
I feel the same way, Karena! I was thinking of just maybe doing some fast jogging in place/high knee lifts for the sprints.
Mel & Karena,
You can do several things to burst instead of sprints (although sprints are the best). High knees really fast, jump rope fast (without the rope), wall jumps (stand next to wall and pick a spot about 6 inches above your raised arm and jump fast fast fast for 30-60 sec. There are several others if you need more ideas!
I feel the same way, Karena! I was thinking of just maybe doing some fast jogging in place/high knee lifts for the sprints.
i just finished doing the bootcamp about about 10 minutes ago and i REALLY still Feel like i am going to past out any minute and feel sick to my stomache….i knew would be extremely hard, so, what the HECK was I THINKING for sure….the heat is awful here so i know i should start way earlier in the morning….i was able to everything except the one arm tricep extentions and strecth…i did try to stretch and it lasted a few seconds coz i felt so sick….would do it now if i didnt still feel so sick….but i still did 98% of it…!!! so, i guess i shouldn’t too down on myself…
Feeling like you’re going to pass out or puke means you did it right, Tracy!! Way to go!!!
Be sure to stretch though! It will reduce the soreness you’ll have tomorrow!
Question on the lunge kicks and squat leg lifts … Should they be done on all one side then switch, or can we alternate legs?
Either way is fine, Thea. I do all on one side and then switch, but it makes no difference as long as you are doing the total number of reps!
Of course for day 1 it’s raining here. Hoping it will be done and dry up by this afternoon. I really want to do the sprints because I really hate burpees and mountains climbers because they bother my knee and ankle. If it keeps raining, I’ll suck it up and do one of the others. I’m excited to start though.
I hope it stops raining, Nancy :)
I did it. I am not signing up to do the official challenge, but I am going to do it as a solo participant. This will be nice cross training for c25K!
Great job, girl!!! Yes, it is great cross-training :)
SMFD! My arms are weak (at least my triceps) even though I carry a 20 pound kid around all day!
I consider myself pretty fit and strong (I run and swim all the time and I basically live in the gym) BUT this workout was awesome for me. Love love loved it, all of it. I was a complete sweaty, breathing hard mess by the time I was done. Great job Wende!!!
Me too Lisa, me too! It was amazing!
Glad you liked it!
I vlogged about my boot camp! http://www.growingupmo.com/2011/06/shrinking-jeans-boot-camp-day-1.html
Okay, I watched the video, and now I think I can do it. The explanation of “when you first start your sprints may only be 10-12 seconds” and watching her walk for like 10 seconds instead f 1-2 minutes is *much* quicker than how it’s laid out in the explanation. I know I will be working up to 30-60 sec sprints, but I have never sprinted, so I will be starting out w shorter ones since I might die. lol
I am only fearful that it might make it really hard (at first at least) for me to do my long runs. My husband travels and so I have to plan my running around when he’ll be home to watch the boys. So my long run this week will have to be early tomorrow morning. So I’ll be doing this bootcamp tonight after the boys are in bed and the sun is down (about 8:30) and then eating dinner (we eat late) and then getting up at 6:00 to run almost eight miles. Gonna be rough, but I will do it!!!!!!!!!!!
One more question…I know these are posted MWF, but we can move days if we need to, right? I will be going to the NKOTBSB concert in Atlanta (don’t be jealous…) Wed night so will need to do W’s bootcamp on Thursday and then Friday’s on Saturday. That’s all right, correct? :)
You can do them whatever days work best for you, Angela! On the sprints, go as hard and as fast as you can for however long you can, after that, just slow to a jog or swift walk for the rest of the 30-60 seconds. You will progress quickly and be able to do more time before you know it!
I did it. And it sucked. And I’m sure I did half of the exercises wrong! But, I was a sweating mess afterward, so I guess I did SOMETHING! lolol
Yes!! You did do something! Glad to know you were a sweaty mess :) It will suck less and less as you go along. Well, mostly!
Done! I’m all sweaty and hot and that was hard but awesome.
I am one sweaty hooker, but I did it. That was really tough for a first day. I could have passed out or puked more than once. Those one arm plank things are killers and those bursts….we won’t even talk about those. The really bad news is I have boot camp tonight. I may really pass out there.
I am one sweaty hooker, but I did it. That was really tough for a first day. I could have passed out or puked more than once. Those one arm plank things are killers and those bursts….we won’t even talk about those. The really bad news is I have boot camp tonight. I may really pass out there.
Whose idea was this anyway??? Cuz I just want to give a big hug!! When I saw those sprints I almost said, “not gonna happen!” BUT I know my body needs this so I did it! And you know what I didn’t pass out or collapse!! I just kept going and going the energizer bunny!! My legs are sore and I’m tired but it felt great!! Btw, Christy I loved your demos!!
Whose idea was this anyway??? Cuz I just want to give a big hug!! When I saw those sprints I almost said, “not gonna happen!” BUT I know my body needs this so I did it! And you know what I didn’t pass out or collapse!! I just kept going and going the energizer bunny!! My legs are sore and I’m tired but it felt great!! Btw, Christy I loved your demos!!
Wow, I just read everyone’s comments and I am glad I read them after I did day 1 instead of before so I wasn’t scared! LOL I did day one, I was able to run which is a big deal because when I went to run last week I couldn’t because I had a foot that hurt too much and it finally feels better. Woot! I don’t think my sprints were as fast as they could have been but I did them! I also think I stunk at the tricep extensions but again I did them. I am also a stinky mess! Thanks for being so brave Christy to post your demos online for all to see.
I’m so proud of you! And WOOT on the foot feeling better!! Your sprints will get faster – I like to pretend I’m in the Olympics going for the gold – and yeah, Chariots of Fire is playing in my mind!! Tricep extensions are tricky, but once you get them down you’ll be good. Just do them slowly to make sure your form is right.
And thanks for saying I’m brave! I’ve found that over the past years with SJ, there’s just about nothing I wouldn’t do for all of my Sisters!! xoxoxo
Hot…sweaty…oh my gosh! What a good workout but it kicked my butt! Thanks for the challenge!
ah well it is 11 PM and I’m now breathing hard and my heart is pumpin’
I did my “bursts” in the basement as the kids are asleep (we hope right?) I only made it through 3. Wow am I out of shape! And the plank position exercises are really hard for me too!
Done – you all make it look so easy. I’m pouring down sweat!
Great job, Sara!!! I never said I didn’t pour sweat :) I do and I love it!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
@shrinkingjeans
@reallifeadv
WooHoo!! Day 1 done!! Maxxed out my treadmill speed at a 10 w/ a 1 minute Sprint with 2 minutes walking in between…It hurts so good!! :) Excited to see what day 2 has in store for me!! :)
Wow! WTG, Mindy!
My legs are on fire today!! A little worried about tomorrows workout! :-/. Makes me feel like its working though! :)
Yes, I do recall that burning sensation in my legs ;) ENJOY!!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
Did my first day this morning. I just discovered you guys and I loved every minute of my workout. I might double it up tomorrow. The arm extensions were tricky, but worth it.
I would like to start the bootcamp routine you have laid out here. My one concern/question is what should I do if I cant do sprints/mountain climbers/ burpees? I broke my ankle and foot back in March. I am still in physical therapy currently (It is August 27th). My ankle is taking a long time to heal, and my foot has discomfort still due to scar tissue. I dont think I will be able to complete the cardio moves you suggest for bursts at this time due to the high impact it would have on my ankle and foot. Do you have any other ideas at how to raise my heart rate?
Do you have access to a bike, stationary or road, or maybe an elliptical machine? There are plenty of low impact cardio exercises that can get your heart rate up. Let me think and see if I can come up with something that doesn’t use equipment…..
You can do a squat hold and air box. If you use controlled, alternating punches (keeping your arms in control as opposed to flailing) and go at a fast pace, you can get your heart rate up pretty high. Rotate your upper body at the waist, and you’ll also work your core and abs. It might not be as effective as sprinting, but it’s better than nothing! You could vary the punches between jabs, upper cuts, hooks, etc.
Hope that helps and I hope you heal quickly.
Thank you so much for your help!
Just found this am gonna do it
Hi , I’m planning on starting this boot camp as part of our group work outs , just want to clarify,how many days a week? 3 continues days or rest days in between?
You’ll want to have rest days in between! Good luck :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
I will start this tomorrow. I’m getting ready for my 2nd mud run in just 40 days, so I love that I found this to add to my running schedule….I love that it’s all body weight so I can do this in the park after a run :)
Just finished the first workout loved it! I did similar things with a personal trainer a year ago and have been looking for something I can do without paying for a gym membership/ trainer ever since. Thanks for posting this!
You’re welcome! Glad you enjoyed it :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
did good this morning. the only thing i could do was the side plank dip:( I feel sore. thanks for this workout!!
Is this program just three days a week? If so, what do I do the other days?
Yes, it’s 3 days a week. On the alternate days, I suggest cardio. But you’ll definitely want to have at least 1 rest day a week!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
How are these sprints done? Sorry, just a little confused because in the video it you stop after each sprint- so are you suppose to sprint total for 30 seconds, stop, and sprint back? Thanks
Hi! Yes, sprints are short. My advice is to sprint as hard as you can for as long as you can. If you aren’t used to doing it 30 seconds will feel like forever! If you can do more, do it. Then let your heart rate come down a bit and sprint again. I like to pretend I’m running an olympic sprint and trying to win the gold, and Chariots of Fire is playing in my mind. It helps :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
When would you recommend doing this workout, in the morning, or at night? I have to either do this before my kids get up, or after they go to bed. :/ Also, eat something before or do these on an empty stomach? I have a protein shake I could drink before, maybe? Sorry for so many questions, I must admit I’ve probably NEVER formally exercised.
Hi Julia,
My preference is to do a workout like this in the morning, after a cup of coffee or 1/2 protein shake, and followed by the other 1/2 of the shake. This kind of high intensity workout will give you energy all day long (I feel like a super-woman on the days I do it!), so that’s why I recommend morning. I do bootcamp classes in the evenings sometimes, and end up having a hard time falling asleep!
Let me know if you have any other questions, and enjoy!!!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
I know that resting is critical for recovery and muscle building, but perhaps we want to do something on the off days, what could we do? Walking? Something light?
You definitely do some cardio like running, walking, cycling, etc!
I am doing 30-40 minutes of interval – the C25k workout does a great job for this and keeps me motivated and buring a few extra calories on off days – Good luck!
What should I do since I’ve had foot surgery to reattach ligaments & repair a tendon? It’s been almost a year since injury; 8 months since surgery; & I’m finished with physical therapy (dr says it’s stronger than ever, but my foot does not have the same motion it used to). That’s my concern for the bursting activities…I don’t think I could possibly do the mountain climbers or burpees just by the position my foot would have to be in. Any suggestions, please?
I just finished day 1!! I used to run, but haven’t been able to for the past year due to a busy schedule and an active 2 year old. I feel so good!! my legs are exhausted, but i can tell that it worked a lot of muscles more than my running routines did. Can’t wait to see more results after i keep going! (assuming my legs recover!) :)
How do I sign up ?
There is no signing up! We did this challenge a couple of years back as a group, but now it’s just out there for anyone to do anytime! If you have any questions, please let me know!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
Kendra – I just started the bootcamp on my own – would love to know if you are doing it as well – my e-mail is [email protected] so let me know if you want to be bootcamp buddies…..
I am new here – just found this site last week while on vacation. I love it! I am going to start the boot camp today – but it looks like this is pretty old – anything new I should know before starting? I know that the workout is the same – but are there others that want to begin with me?? Thanks for all of the great info on this site…. I’m ready to dive in.
Hi Karin,
Yes, the workout was posted a while back, but everything is still current and correct! I’m so glad you found our site and hope you enjoy the bootcamp! I am thinking of starting up another group on it mid-month if you want to join us then. In the meantime, go ahead and get started now though :) There’s no time like the present!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
Thanks – I did W1D1 today and added the squat challenge to it….. This should make tomorrow an interesting day at work. I am going to do Sun/Tue/Thursday – I hate working out on Fridays :-) Thanks for the response…. it was a good first day – now to keep it going for the next 6 weeks. 2 years ago I lost over 50 pounds by changing my diet, tracking food and exercising. Last year I completed a 1/2 marathon but didn’t loose a pound…. and so far this year 15 pounds have crept back on….. I can feel it so I know I need to get back in gear – but I have been doing a lot of reading on strength training and am gonna try that route with less cardio mixed in…..
Great! Glad you got it done!
I am in the same boat as you, Karin. Eight years ago I lost over 50 pounds doing WW online with almost no exercise. Then I started running and did a few 1/2 marathons, and while I did lose a few pounds more, it wasn’t what I expected (I expected BIG losses). I think I ate more because running made me so hungry. Now I’m not running, and I realize that running was really helping me maintain my loss, because in the last year, I’ve had about 15 creep back on as well. It’s not cute!!! I’m working my way back to running and bringing my kids along for the ride this time…..
Keep me posted on how you’re doing! I’m here if you have any questions….
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
Not sure if this thread is still active, but I’m starting this craziness tonight! Wondering what I should be eating after a work out like this? Thanks :)
Enjoy, Krystle! After the workout, a snack that’s high in protein would be good. Something like a string cheese or chocolate milk!
I injured my hamstring a few weeks ago playing tennis and running hurts badly. I can workout on the elliptical and I can walk briskly. What do you recommend I do about the sprints? I’m so depressed that I can’t run…but grateful I can still do other things.
Hi, Can doing this sprints on a treadmill at 2% incline be just as effective as outdoor? Can’t always make it to the track and really like doing crazy workouts in the comforts of my home lol. :) Thank you.
Yes! Absolutely! I think a 1% incline would be sufficient, but if you want to do a 2%, go for it :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
I just happened to stumble upon this site when looking for a recipe. I am in the worst shape ever, but I am so going to try this!
I did W1D1, I can’t believe it, but I did it! Now, to sleep like a baby ;-)
Day 1 – done!
Will sprinting on a treadmill be the same? Or should I stick with doing bupees or mountain climbers?
Sprinting on a treadmill is fine! You might want to do it on a 1-2% incline for a little more resistance :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
Completed day 1 and I see a real love/hate relationship coming on! It was actually really great and has made me feel good all day :)
So glad you felt great all day!!!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
I am recovering from a fall at work, neck, shoulder, knees, ankles not doing well. Do you have some low impact exercises?
Peggy,
Sorry to hear about your fall :( I would recommend walking, swimming, or stationary cycling, and talking to your doctor about other exercises you might be able to do. Since I’m not familiar with your injuries, I don’t want to recommend something that might cause you more pain.
Thanks!
Christy
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
is there a way to print all 6 weeks out at the same time?
Not currently, but I will definitely start working on compiling them into 1 printable! Great idea!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
hi is the challenge to be completed 3 days per week only?
Yes, it’s an ‘every other day’ workout! Like M-W-F for example!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
That’s my same question…
Can you do your sprints on a treadmill? If so, what mph do you recommend?
Yes! I would just bump it up until you feel like you’re pushing yourself beyond your comfort zone. Do it for 30-60 seconds and BE CAREFUL! ;)
What if i cant do push ups, is there an alternative exercise for that?
Can you do pushups on the wall?
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen.
Eat. Shrink. Drink.
well I in to get in shape so i’m going to do this starting tomorrow wish me good luck.
Starting this today!
I just noticed all the other comments are from 3 years ago.. I’m a little late lol. But will definitely be doing this! I’ve been looking through your site and want to try all the challenges. I want to say Thank you for keeping them free!
Better late than never :-) Glad you’ve found us and hope you enjoy the bootcamp and site!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
first week done doing week 2 day tomorrow today I did squats and pushups day 5 on that by the way I really su** at running
I m trying to get pregnant..if I do this wil it effect anything..
You should always check with your doctor before starting a new workout routine, so if you feel concerned, definitely do that first ;)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
I am 63 and have not exercised for very long time. I am currently doing the 30 day squat routine, but may start this Bursting program. Can you pls recommend some stretches and how to do them? Thanks!!! Wish me luck…..
Thanks for your comment!! I’m so excited you’re going to try it out! Are you looking for stretches to do post-workout? This is a great cool down and post-workout stretch routine that takes about 5 minutes:
http://www.fitnessblender.com/v/workout-detail/Quick-Cool-Down-Stretching-Workout-Routine/gf/
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
These are great and easy workouts. Plan on starting today. PS: I have run a handful of various lengthed races (i say ran… jogged…. walked briskly.. I am not fast by any means).. and your sprints look good! :)
Thanks! And have fun with the bootcamp :)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
Wow, I pushed myself to do this just now and tell you what, I apparently haven’t sweat in a while, I almost forgot what it felt like. I cant do anything outside, no place to do it so I sprinted in place on my yoga mat (Worked well! After that wasn’t sure I could to the rest of the workout! lol) I was moved to work my butt off after looking in the side mirror while hubby was driving and seeing my batwings flapping in the wind, and I am NOT overweight. I’ve been a steady 135lbs ish for a few years now but all of a sudden cant fit into my pants. ACK! on top of that my hubby slapped my butt the other day when I got out of the shower (TMI? LOL) and the RIPPLE I felt (and SAW!) roll up my back and down my leg freaked me out! SO, kicking my own butt now. Did this workout, am doing 100 chair dips daily for 100 days, jumped on my rebounder for 20 minutes (10 just for this warm up) and drinking a ton of water and coconut water. also been doing some green drink smoothies! lets see how long I keep it up! Woo hoo! Thanks for the bootcamp!
annnd next day I am SO SORE! lol, its working!
Awesome!! Enjoy ;) You worked hard!
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
Well I just found this page and plan to start tomorrow! Im on day 11 of the squat challange and would like to implement more exercise to this challenge. I am diabetic and have had 3 heart attacks in which now I have 4 stints placed in my heart. I also had a TIA and I’m tired of my Dr saying it’s because I have bad genes. I’m doing this for myself because I want to live to see my great grandkids. I’ll be 45 in a few days so what a better time to start. Thanks for making this available.
I am going to have to jog in place for the warm up and do the mountain climber but I’m committed to do this. Day one getting done
Ok so I was not able to finish my limbs are really skating but I was
Way to go, Sarah!!! I hope you’re feeling okay :-)
Christy Mensi
Founder/Editor
The Sisterhood of the Shrinking Jeans
http://shrinkingjeans.net
Shrinking Kitchen
http://shrinkingkitchen.com
@shrinkingjeans
@reallifeadv
Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.
And what if, with bad arthritic knees, I can do neither sprints, nor burpees, nor mountain climbers? I modify the lunges by not going as deep, but you make it sound like I should just give up and quit now. How about some different alternatives. For now, I’m going for a good walk, with as fast as I can walk sprints. I love what you guys do, but telling me I might as well not even bother with the workout if I can’t run is a bit discouraging and ablist.
Are you supposed to feel this sore and terrible on the second day? I committed so I’m showing up but my GAWD!!!
Yes! You should be sore. Soak in an epsom salt bath to help relieve the pain :) And good luck!
Question want to join in the bootcamp, but I am recovering from a fractured ankle still have problems with some of the movement.I can’t do the sprints and not sure if mountain climber or burgers will put too much stress, do you have a suggestion or advice?
Oh thank you thank you for uploading this! I’m in the UK and gave been looking to lose weight and improve my fitness ready for my first ever race -10k at the beginning of May 2016.
This weight loss journey has been 7 months already, and I’m fed up of trying tbh. Lost my mojo and needed a focus to help get it back.
I keep losing and putting on the same 7lb. I just want to lose a stone (14 lb) on top of that, but will be happy with less if I am superfit and toned.
So let’s begin! Day 1…
Hello! Thank you for providing this boot-camp for free. My computer/connectivity is terrible and when I try to print the plan it is all jumbled. Do you have it all in one document like a pdf that I can just print for my binder? I have this nerdy little binder where I keep all my challenges and stuff, thanks!
I love challenges they keep me movin and motivated. Just finished day 3 a sweaty mess. Love it. Feel amazing after just the workout I’ve been needing. Question is each week 3 days or is it 5 days a week?
How close, time-wise, do the sprints need to be to the rest of the exercises? Is it ok to take a 10 minute break in between the walk/sprint section and the rest of it? What about splitting it further apart in the day- like doing the walk/ sprint in the morning and the rest of the exercises in the afternoon…