• Home
  • About
    • Authors
  • Advertising & Media
  • Blog
  • New to the Sisterhood? Start here!
    • Facebook
    • Flickr
    • Google+
    • Instagram
    • Pinterest
    • RSS
    • YouTube

The Sisterhood of the Shrinking Jeans LLC

Empowering and inspiring women to live healthier lives.

  • Weight Loss
  • Nutrition
  • Fitness
    • Monthly Workout Calendar
    • Free 6-Week Online Bootcamp Class
  • Running
  • Well-Being
  • Goods
  • Virtual Race
  • Visit the Shrinking Kitchen!
  • Monthly Challenge

Shrinking Bootcamp, W4D1&2&3

Article by ChristyFollow me:

Burst Into Summer

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!):

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 2,072 times, 1 visits today)

Related

Filed Under: FITNESS, Shrinking Bootcamp Tagged With: 6-week bootcamp, boot camp, bootcamp, CPT, featured, Free, free online bootcamp, kick ass bootcamp, online, personal trainer, Personal Trainer developed online bootcamp, Wende Leuba ICS CPT

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. Anonymous says

    07/11/2011 at 12:28 pm

    I printed it off, looked up a few exercises to make sure I was doing them correctly and will soon be doing w4d1, who is doing it too?

    Reply
    • Anonymous says

      07/11/2011 at 4:45 pm

      I’m gonna start Week 2 tonight, Dawn! I’m 2 weeks behind but still in the game!!

      Reply
  2. Jdrisk07 says

    07/10/2012 at 1:49 pm

    so this is a 3 day a week deal? there is no day 4-7?

    Reply
    • shrinkingjeans says

      07/10/2012 at 1:55 pm

      That’s correct! You should do it M-W-F or T-Th-Saturday. Definitely want to take a day off in between, or do some straight cardio on off days because you’ll want to give your muscles some recovery time.

      Thanks!

      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

Leave a Reply to Anonymous Cancel reply

Your email address will not be published. Required fields are marked *

Search the Sisterhood

Latest from the Blog

Sisterhood & the StepBet Challenge

Sisterhood & the StepBet Challenge

07/15/2016 by Christy 11 Comments

Final Thoughts: Hell Week

Final Thoughts: Hell Week

06/20/2016 by Lissa 4 Comments

What’s New This Month?

What's New with the Sisterhood?

Need Help Shrinking?

Couch-to-5K Challenge

Shrinking Jeans Monthly Fitness Calendars

Shrinking Jeans Free Online Bootcamp Program
Fitbit wireless activity + sleep trackers


 photo EARLYBIRD-REG-300x250_zps166e4ea2.png

Editors

christy-sidebar Christy
Melissa Melissa

Writers

Heather Heather
Lisa Lisa
Nancy Nancy
Mary Mary
Melissa S. Melissa S.
Jodi Jodi
Ann Ann
Bari Bari
Check Google Page Rank

Archives

Creative Commons License
This work by Sisterhood of the Shrinking Jeans LLC is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.
Based on a work at http://shrinkingjeans.net.

Blogger Outreach Made Easy Quantcast
Fitbit One

Quick Links

  • Weight Loss
  • Nutrition
  • Fitness
    • Monthly Workout Calendar
    • Free 6-Week Online Bootcamp Class
  • Running
  • Well-Being
  • Goods
  • Virtual Race
  • Visit the Shrinking Kitchen!
  • Monthly Challenge

© 2019 · The Sisterhood of the Shrinking Jeans LLC