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The Sisterhood of the Shrinking Jeans LLC

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Shrinking Bootcamp, W1D1

Article by ChristyFollow me:

Totally Free 6-Week Online Bootcamp Program from shrinkingjeans.net #free #fitness #bootcamp
Welcome to Bootcamp! There’s no whining or excuses allowed here, so check them at the door, please! Only heavy breathing and grunting, and some WOOTS will be accepted!
If you haven’t read our Intro to Shrinking Bootcamp, be sure to check it out!

From the Trainer:

Wende Leuba ICS, CPT“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

Each of your workouts for the next 6 weeks will begin with a warm-up of 10 minutes of walking or light jogging. If you’re not a runner, then walk briskly for 10 minutes.
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

Intro

Week 1, Day 1

Week 1, Days 2 & 3

Week 2, Day 1

Week 2, Days 2 & 3

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 4

Week 5

Week 6

 

(Visited 26,432 times, 11 visits today)

Related

Filed Under: FITNESS, Shrinking Bootcamp, The Sisterhood Tagged With: boot camp, bootcamp, Burst Training, exercise, featured, fitness, Shrinking Bootcamp, workout

About Christy

Forty year-old wife and mom to BJ (12) and Mia (8). I'm the editor at the Sisterhood, and I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof!

Comments

  1. Karena @ Traveling Well says

    06/20/2011 at 11:18 am

    I don’t know what I was thinking when I signed up for this :) Day one done!

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 11:59 am

      Great job, Karena!! Was it really that bad? I know, I know, those sprints really suck at first, but it gets better (sorta!!). 

      xoxo

      Reply
      • Karena @ Traveling Well says

        06/20/2011 at 12:57 pm

        Yes, it was the sprints! The rest was like yoga in comparison :)

        Reply
    • Idanies R. says

      11/01/2013 at 10:05 pm

      Woohooo, me too, we did it!!!

      Reply
      • shrinkingjeans says

        11/02/2013 at 1:16 pm

        Way to go!!!

        Reply
  2. Anonymous says

    06/20/2011 at 11:33 am

    I think I must have lost my mind when I said I would do this. I know I need it though! I do 

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 11:59 am

      You didn’t lose your mind, girl! I promise! Way to go!!!

      Reply
  3. Joanna says

    06/20/2011 at 12:09 pm

    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!!

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 12:26 pm

      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!

      Reply
  4. Trish says

    06/20/2011 at 12:43 pm

    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!

    Reply
  5. MommyAngela says

    06/20/2011 at 1:42 pm

    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. :(

    Reply
    • Bethany says

      06/20/2011 at 2:53 pm

      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!  

      Reply
      • Prairieknitwit says

        06/20/2011 at 3:30 pm

        I did my sprints on the treadmill–it worked out really well for me.

        Reply
    • Lissa_ShrinkingJeans says

      06/20/2011 at 3:03 pm

      Angela, don’t give up!! Do the burpees/mountain climbers instead!

      Reply
    • Karena @ Traveling Well says

      06/20/2011 at 4:59 pm

      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!

      Reply
  6. Elf Secret says

    06/20/2011 at 1:58 pm

    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!

    Reply
    • Lissa_ShrinkingJeans says

      06/20/2011 at 3:06 pm

      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

      Reply
  7. Anonymous says

    06/20/2011 at 2:34 pm

    You know, you think you are in decent shape and then something like bootcamp comes along. 

    Reply
    • Karena @ Traveling Well says

      06/20/2011 at 5:00 pm

      Dude, I know!

      Reply
    • Mel (@MelGetsFit) says

      06/20/2011 at 8:06 pm

      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. :)

      Reply
    • Mel (@MelGetsFit) says

      06/20/2011 at 8:06 pm

      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. :)

      Reply
  8. Bethany says

    06/20/2011 at 2:54 pm

    Will this be the workout for all 6 weeks?  

    Reply
    • Lissa_ShrinkingJeans says

      06/20/2011 at 3:07 pm

      Bethany, we will list the workouts on MWF each week! There will be changes each week!

      Reply
  9. Lissa_ShrinkingJeans says

    06/20/2011 at 3:08 pm

    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.

    Reply
    • Karena @ Traveling Well says

      06/20/2011 at 5:01 pm

      I will NEVER do burpees! They take me back to being the fat kid in gym class. Never again.

      Reply
      • Mel (@MelGetsFit) says

        06/20/2011 at 8:11 pm

        I feel the same way, Karena!  I was thinking of just maybe doing some fast jogging in place/high knee lifts for the sprints.

        Reply
        • Christy_TheSistherhood says

          06/20/2011 at 8:19 pm

          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!

          Reply
      • Mel (@MelGetsFit) says

        06/20/2011 at 8:11 pm

        I feel the same way, Karena!  I was thinking of just maybe doing some fast jogging in place/high knee lifts for the sprints.

        Reply
  10. Tracy C. says

    06/20/2011 at 3:09 pm

    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…

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:21 pm

      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!

      Reply
  11. Thea says

    06/20/2011 at 3:22 pm

    Question on the lunge kicks and squat leg lifts … Should they be done on all one side then switch, or can we alternate legs?

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:22 pm

      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!

      Reply
  12. Nancy says

    06/20/2011 at 3:25 pm

    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.

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:22 pm

      I hope it stops raining, Nancy :)

      Reply
  13. Prairieknitwit says

    06/20/2011 at 3:29 pm

    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!

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:22 pm

      Great job, girl!!! Yes, it is great cross-training :)

      Reply
  14. Tiffany S says

    06/20/2011 at 4:56 pm

    SMFD!  My arms are weak (at least my triceps) even though I carry a 20 pound kid around all day!

    Reply
  15. Lisa says

    06/20/2011 at 5:21 pm

    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!!!

    Reply
    • Trish says

      06/20/2011 at 5:24 pm

      Me too Lisa, me too! It was amazing!

      Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:22 pm

      Glad you liked it!

      Reply
    • Lisa says

      06/20/2011 at 7:05 pm

      I vlogged about my boot camp!  http://www.growingupmo.com/2011/06/shrinking-jeans-boot-camp-day-1.html

      Reply
  16. MommyAngela says

    06/20/2011 at 5:24 pm

    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? :)

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:24 pm

      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!

      Reply
  17. Erin says

    06/20/2011 at 5:26 pm

    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

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 6:24 pm

      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!

      Reply
  18. Kirsten says

    06/20/2011 at 6:34 pm

    Done! I’m all sweaty and hot and that was hard but awesome.

    Reply
  19. Nancy says

    06/20/2011 at 6:40 pm

    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.

    Reply
  20. Nancy says

    06/20/2011 at 6:40 pm

    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.

    Reply
  21. Anngregory says

    06/20/2011 at 8:10 pm

    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!!

    Reply
  22. Anngregory says

    06/20/2011 at 8:10 pm

    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!!

    Reply
  23. Anonymous says

    06/20/2011 at 9:56 pm

    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. 

    Reply
    • Christy_TheSistherhood says

      06/20/2011 at 10:02 pm

      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

      Reply
  24. Adah says

    06/21/2011 at 12:55 am

    Hot…sweaty…oh my gosh! What a good workout but it kicked my butt! Thanks for the challenge!

    Reply
  25. Cailin Marie Mulhare says

    07/08/2011 at 3:06 am

    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! 

    Reply
  26. Sara Duggan says

    08/02/2011 at 6:06 pm

    Done – you all make it look so easy. I’m pouring down sweat!

    Reply
    • Anonymous says

      08/02/2011 at 6:11 pm

      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

      Reply
  27. Mindy R. says

    06/24/2012 at 5:51 pm

    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!! :)

    Reply
    • shrinkingjeans says

      06/24/2012 at 8:26 pm

      Wow! WTG, Mindy!

      Reply
      • Mindy R. says

        06/25/2012 at 11:00 pm

        My legs are on fire today!! A little worried about tomorrows workout! :-/. Makes me feel like its working though! :)

        Reply
        • shrinkingjeans says

          06/25/2012 at 11:02 pm

          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.

          Reply
  28. Sarah T. says

    08/20/2012 at 3:35 pm

    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.

    Reply
  29. Angie Gourley says

    08/27/2012 at 10:31 pm

    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?

    Reply
    • shrinkingjeans says

      08/28/2012 at 8:28 am

      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…..

      Reply
    • shrinkingjeans says

      08/28/2012 at 8:18 pm

      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.

      Reply
      • Angie Gourley says

        08/29/2012 at 8:42 pm

        Thank you so much for your help!

        Reply
      • Bar says

        08/01/2014 at 10:45 am

        Just found this am gonna do it

        Reply
      • lucy says

        06/18/2015 at 4:22 pm

        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?

        Reply
        • Sisterhood of the Shrinking Je says

          06/19/2015 at 6:29 am

          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.

          Reply
  30. Iris Wall says

    09/02/2012 at 6:45 pm

    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 :)

    Reply
  31. Erin Y. says

    09/06/2012 at 12:36 pm

    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!

    Reply
    • shrinkingjeans says

      09/06/2012 at 12:39 pm

      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.

      Reply
  32. heather says

    09/17/2012 at 9:31 am

    did good this morning. the only thing i could do was the side plank dip:( I feel sore. thanks for this workout!!

    Reply
  33. nerdifer says

    09/18/2012 at 2:45 pm

    Is this program just three days a week? If so, what do I do the other days?

    Reply
    • shrinkingjeans says

      09/18/2012 at 4:24 pm

      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.

      Reply
  34. Rachel says

    02/05/2013 at 10:16 am

    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

    Reply
    • shrinkingjeans says

      02/07/2013 at 1:17 pm

      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.

      Reply
  35. Julia A says

    04/21/2013 at 8:14 pm

    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.

    Reply
    • shrinkingjeans says

      04/21/2013 at 10:33 pm

      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.

      Reply
  36. Nikki D says

    05/07/2013 at 1:38 pm

    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?

    Reply
    • shrinkingjeans says

      05/07/2013 at 1:40 pm

      You definitely do some cardio like running, walking, cycling, etc!

      Reply
    • Karin VanZant says

      07/10/2013 at 7:13 am

      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!

      Reply
  37. MrsSN0717 says

    06/04/2013 at 7:55 am

    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?

    Reply
  38. LauraBeth232 says

    06/10/2013 at 8:47 am

    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!) :)

    Reply
  39. Kendra Barnett says

    06/27/2013 at 3:22 pm

    How do I sign up ?

    Reply
    • shrinkingjeans says

      06/27/2013 at 5:53 pm

      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.

      Reply
    • Karin VanZant says

      07/10/2013 at 7:12 am

      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…..

      Reply
  40. Karin VanZant says

    07/07/2013 at 7:26 am

    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.

    Reply
    • shrinkingjeans says

      07/07/2013 at 12:19 pm

      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.

      Reply
      • Karin VanZant says

        07/07/2013 at 12:37 pm

        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…..

        Reply
        • shrinkingjeans says

          07/07/2013 at 3:50 pm

          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.

          Reply
  41. Krystle says

    07/18/2013 at 10:37 pm

    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 :)

    Reply
    • shrinkingjeans says

      07/18/2013 at 10:50 pm

      Enjoy, Krystle! After the workout, a snack that’s high in protein would be good. Something like a string cheese or chocolate milk!

      Reply
  42. Liz says

    08/08/2013 at 7:33 am

    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.

    Reply
  43. Cowboys_Rangers says

    09/11/2013 at 4:22 pm

    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.

    Reply
    • shrinkingjeans says

      09/11/2013 at 4:24 pm

      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.

      Reply
  44. Tiffany Berry says

    10/28/2013 at 5:07 pm

    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!

    Reply
  45. Idanies R. says

    11/01/2013 at 10:04 pm

    I did W1D1, I can’t believe it, but I did it! Now, to sleep like a baby ;-)

    Reply
  46. DebMac says

    11/04/2013 at 8:04 am

    Day 1 – done!

    Reply
  47. Kristina says

    01/01/2014 at 6:17 pm

    Will sprinting on a treadmill be the same? Or should I stick with doing bupees or mountain climbers?

    Reply
    • shrinkingjeans says

      01/01/2014 at 9:58 pm

      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.

      Reply
  48. Kristina says

    01/02/2014 at 2:25 pm

    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 :)

    Reply
    • shrinkingjeans says

      01/02/2014 at 6:53 pm

      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.

      Reply
  49. Peggy says

    01/02/2014 at 6:04 pm

    I am recovering from a fall at work, neck, shoulder, knees, ankles not doing well. Do you have some low impact exercises?

    Reply
    • shrinkingjeans says

      01/02/2014 at 6:52 pm

      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.

      Reply
  50. Anne says

    01/05/2014 at 9:38 pm

    is there a way to print all 6 weeks out at the same time?

    Reply
    • shrinkingjeans says

      01/05/2014 at 9:39 pm

      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.

      Reply
  51. Trenaire Wells says

    01/13/2014 at 3:52 pm

    hi is the challenge to be completed 3 days per week only?

    Reply
    • shrinkingjeans says

      01/13/2014 at 3:54 pm

      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.

      Reply
    • Kimmie says

      01/23/2014 at 7:13 am

      That’s my same question…

      Reply
  52. tanika says

    02/10/2014 at 8:25 am

    Can you do your sprints on a treadmill? If so, what mph do you recommend?

    Reply
    • Sisterhood of the Shrinking Je says

      02/10/2014 at 9:06 am

      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! ;)

      Reply
  53. novice0102 says

    05/22/2014 at 7:23 pm

    What if i cant do push ups, is there an alternative exercise for that?

    Reply
    • Sisterhood of the Shrinking Je says

      05/22/2014 at 7:24 pm

      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.

      Reply
  54. Katie Griggs says

    05/25/2014 at 4:35 pm

    well I in to get in shape so i’m going to do this starting tomorrow wish me good luck.

    Reply
  55. joanna09mariel says

    06/23/2014 at 9:58 am

    Starting this today!

    Reply
    • joanna09mariel says

      06/23/2014 at 10:00 am

      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!

      Reply
      • Sisterhood of the Shrinking Je says

        06/23/2014 at 8:25 pm

        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.

        Reply
  56. Carrie Jean Cox says

    06/23/2014 at 4:29 pm

    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

    Reply
  57. kaammini says

    07/12/2014 at 9:08 am

    I m trying to get pregnant..if I do this wil it effect anything..

    Reply
    • Sisterhood of the Shrinking Je says

      07/14/2014 at 9:37 am

      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.

      Reply
  58. Mrs B says

    07/13/2014 at 7:45 pm

    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…..

    Reply
    • Sisterhood of the Shrinking Je says

      07/14/2014 at 9:40 am

      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.

      Reply
  59. Patty Blanchard says

    07/19/2014 at 8:30 am

    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! :)

    Reply
    • Sisterhood of the Shrinking Je says

      07/19/2014 at 9:43 am

      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.

      Reply
  60. LaciHodges says

    07/19/2014 at 6:00 pm

    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!

    Reply
    • LaciHodges says

      07/20/2014 at 11:44 am

      annnd next day I am SO SORE! lol, its working!

      Reply
      • Sisterhood of the Shrinking Je says

        07/20/2014 at 12:14 pm

        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.

        Reply
  61. buzgirl269 says

    07/20/2014 at 11:05 pm

    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.

    Reply
  62. Sarah Hebb says

    07/31/2014 at 8:51 pm

    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

    Reply
  63. Sarah Hebb says

    07/31/2014 at 10:04 pm

    Ok so I was not able to finish my limbs are really skating but I was

    Reply
    • Sisterhood of the Shrinking Je says

      07/31/2014 at 10:06 pm

      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.

      Reply
  64. DeeDee Tuning says

    10/26/2014 at 9:47 am

    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.

    Reply
  65. kinah says

    01/28/2015 at 10:03 pm

    Are you supposed to feel this sore and terrible on the second day? I committed so I’m showing up but my GAWD!!!

    Reply
    • Christy_TheSistherhood says

      01/28/2015 at 10:04 pm

      Yes! You should be sore. Soak in an epsom salt bath to help relieve the pain :) And good luck!

      Reply
  66. Kimberly Geer Herring says

    09/01/2015 at 9:19 pm

    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?

    Reply
  67. Petra says

    01/25/2016 at 10:27 pm

    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…

    Reply
  68. Margaret Foushee says

    05/25/2016 at 4:31 pm

    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!

    Reply
  69. Lisa says

    06/30/2016 at 2:59 am

    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?

    Reply
  70. Lacie says

    02/23/2017 at 10:49 am

    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…

    Reply

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