This Shrinking Bootcamp workout will be the one you do for Wednesday and Friday this week as well. There won’t be any other posts this week, so be sure to refer back here, or print it out!
Good morning Shrinking Bootcampers! How was your weekend? Are you ready for some hard work? It will make you feel like you can move mountains this Monday morning!
This week we’re going back to our first week’s 6 exercises. This time around we’ll be doing 25 reps instead of 15. All of this will be after EIGHT sprints. Yes, 8. Do them. Love them. Own them.
Let’s get going! I know you can’t wait another minute :)
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 (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 W4D1, 2 & 3
- Warm up walk/jog 10 minutes
- EIGHT (8) Sprinting Bursts* – 30-60 seconds in length (see below video)
- Lunge kick– 25 each leg
- Push ups- 25 total push ups – (start on toes, and drop to knees if needed)
- Squat Reach Up Side– 25 each side
- Side plank dips– 25 each side
- Squat leg lifts– 25 each leg (demo at 1:35 on video)
- One arm tricep extension– 25 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!):
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