Shrinking Bootcamp, W1D2&3

Totally Free 6-Week Online Bootcamp Program from www.shrinkingjeans.net #free #fitness #bootcamp

Shrinking Bootcamp is off to a great start. Well, depending on who you ask! You’re really taking things to the next level by joining in, and we’re so proud of each and every one of you! Just think where you’ll be in 6 weeks.

Today’s bootcamp is going to be the exact same workout as Monday, Day 1. Friday’s bootcamp will also be the same. We want you to get comfortable and master each of the exercises before we change things up next week!

We will not be posting a bootcamp on Friday, so be sure to refer back to this post so you’ll know what to do. Or, you can just print it and keep it with you.

You can look back at Monday’s kick-off here, and also the Intro To Shrinking Bootcamp. I’ve put the workout below for you as well.

Get  Bestowed

There were some questions voiced on Twitter and over on the ‘hood after Monday’s workout, so I’ll address some of them below.

  1. If you’re new to sprinting, you probably won’t be able to make it 60 seconds. Just do what you can, but remember to always push past your comfort zone. After a couple of weeks, I guarantee that 60 seconds of sprinting will be within your grasp!
  2. The lunge-kick is indeed a Reverse lunge with a kick forward.
  3. You can alternate legs or do one side and then the other side on the lunges and squats. Just make sure to do the total amount!
  4. On the side-plank dips, you can certainly ‘unstack’ your feet to give you a little more balance. Be sure to continue holding your core tight, because that’s where your true balance will come from.
  5. The one-arm tricep extensions are hard! Go slowly with them and focus on form.
  6. If you need to take a short break between exercises, please do!
  7. You do not have to do bootcamp on MWF. Feel free to switch it up to whatever days work best for you!
  8. Please be sure to stretch! You can find Five Fantastic Stretching Exercises for the lower body here. There are some great upper body stretches here.
  9. Be sure to hydrate while you are exercising! A sip of water between sprints is highly recommended! And be sure to drink a ton of water afterwards. You’ll also want to have a small snack within 30 minutes to help your muscles recover more quickly. I suggest some string cheese and lunchmeat, or an apple with peanut butter. Some carbs and protein! Chocolate milk is great, just don’t get crazy. And CLICK Espresso Protein Drink is always my go-to post exercise recovery drink!

We encourage you to head over to the ‘hood and join the Shrinking Bootcamp group. It’s a great place to talk about how awesome bootcamp is and how great you feel right after you’ve done it :) Seriously!

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

 

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  • http://twitter.com/ErinRagan Erin

    UGH, Day 2… how I’m dreading you! lol

    Thanks for the tips, Christy!! I especially need to pay attention to my stretching. It’s been so long since I’ve exercised that I had NO idea how to stretch! Sad, but true!!

    Good luck today, everyone!!!!

  • http://twitter.com/spiffytiffy3 Tiffany S

    I agree with Erin.  UGH.  Here we go again…  I’m still sore from Monday, so I’m not sure how I’m gonna do this!  :)

    • Anonymous

      I’m still sore from Monday too, Tiffany! But we can do this!! We are strong!

  • http://twitter.com/ErinRagan Erin
  • http://sunset97.blogspot.com Tracy C.

    thanks for the tips, christy! and thank you for doing the videos..you did a great job on them….sorry, i forgot to thank you on monday…!!

    i just go through doing day2 of  bootcamp…. i was also sore before i did it just now….and i still did it and i actually did it all this time even the last exercise and the stretch….

    however, today i walked and did not jog any of it but monday i did a little jogging along with the walk…and i noticed that with the sprints today that i was rather slow because i was still sore from monday…was a lot faster on monday…

    today, i decided to come inside after doing my walk and sprints to do my exercises instead of doing them in the sun and heat like i did on monday….

    this time, i didn’t feel like i was going to really pass out and i don’t feel like i am going to puke….and i actually feel ok… other than being a sweaty stinky mess…..so, i am wondering if i should have tried to push myself a little harder today…??

  • http://www.mindyrogers.isagenix.com/ Mindy R.

    Day 3 is history!! Today was a little harder for some reason but I pushed through!! Feels so good! Can’t wait to see what next week has in store!! :)

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  • roni

    is this something we do all week or is its just Monday, Wednesday and Friday?

    • shrinkingjeans

      It’s 3 days a week with a rest day in between.

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  • Karin VanZant

    Completed W1D2 this morning – can I just that I think I sprint in slow motion :-) Anyways – on to the positive thoughts – got a good sweat going and my heart rate is still up 15 minutes after the workout. I created a spreadsheet for my 6 weeks and have shared it with several people at work to help hold me accountable – and I am going to post on each day on this site that I complete – feeling good – tomorrow is the mid-week weigh-in….. however, like I said – I’m feeling good.
    k

    • shrinkingjeans

      Great job, Karin!!!
      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.

  • Karin VanZant

    W1D3 complete!! First week done. I love the squats and lunges and pretty much hate the tri extenders and planks. But that’s the point right?!? Feels good to have one week done!

    • shrinkingjeans

      Great job, Karin!!!

  • Kellie

    i need help onthis. what do we do on day 4 if Friday is the same as day 1 (monday)

    • Kellie

      only work ot 3 days????

      • shrinkingjeans

        Yes, you do it 3 days a week, and then you can do regular cardio like running, walking, or swimming on off days.

        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.

  • Idanies R.

    Day two is done!

    • shrinkingjeans

      Great job!!!

      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.

  • Idanies R.

    Thanks! Today, I did day three and I am ready for a rest day tomorrow!

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  • Sarah Hebb

    Me and my best friend just got done with day 2 and we are very proud of ourselves. I did 10 of everything under the bursts and I did 15 arm extension I’m feeling it alright.