If you’re new to our Shrinking Bootcamp – WELCOME! You can find all of our workouts conveniently listed on our Bootcamp page!
Tell me something. Are you doing the bursts? Are you sprinting with all you’ve got? Because I have a feeling some of you might be phoning it in. A very strong feeling! When you are sprinting, you are SPRINTING. Like running for your life. I had the opportunity to do my sprints on a treadmill this past week (thank you hotel with awesome gym equipment) and I found that even I was phoning it in a little. My usual comfortable running pace is around 5.6-6 mph. For my sprints I was upping it to 9 mph and patting myself on the back. But then I wondered…..what would happen if I cranked it up some more? Would I fly off the back? Would I die? The answer is neither. With each sprint, I cranked it up….9.2, 9.4, 9.6, 9.8, and finally 10 MPH. YES! I was running a 6 minute mile, even if it was only 30-45 seconds. I didn’t fall off the treadmill and I didn’t die.
TODAY I am challenging you to give it more than you think you have. Push, really push, yourself. If you don’t, you’re only letting yourself down. I mean, if you are going to go to the trouble of doing bootcamp with us, shouldn’t you put forth every ounce of effort you have?
Okay, my pep-talk is over! Today’s (and Friday’s workout) are identical to what you did on Monday.
Shrinking Bootcamp W2D2&3
Each of your workouts 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.
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 up to 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, and sip some water. 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 the group of exercises below. Do each exercise the prescribed number of times, taking a short break in between if needed, 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.
- Warm up walk 10 min followed by 8 sprints for bursting
- Mountain Climber – 50 total
- Wall squat kicks – 15 each side
- V-up straddle – 15 (this is a hard one! I was worn out when we videoed and had to have Wende demo. If you have a hard time, just try to master the v-up with your legs together. Go slowly and focus on form. Squeeze your abs tight and remember to BREATHE!)
- Squat knee 15 each side
- Bridge kick – 15 each side
- Tricep dips – 15 total
- Cool down and stretch
You can find Five Fantastic Stretching Exercises for the lower body here. There are some great upper body stretches here.
If you have any questions, please feel free to leave them in the comments section below!