Workout - BBBW (Beautiful by Body Weight)

You probably all know by now that I love body weight exercises.  I love play with fun stuff like kettle bells, Dynamax Balls, Bands and other torture devices but my favorite exercises are the ones where you use nothing but your body weight.  "Your body is your business and you only have an inventory of one" is a quote I just read in the book, Rhinoceros Success by Scott Alexander (great read by the way!).  This body is an amazing thing.  Treat it right and it will do just about anything you ask it to do.  But it starts by being able to move just it and nothing else.  If you are not strong enough to move your body around efficiently, then there's no use in adding a ton of weight.  Get your form and technique down first before you jump in.  Start with the basics, have fun with it and make it a game if you'd like!

Grad a 6-sided die and think of 6 different exercises.  Assign a number to each exercise.  Roll the die and then do the exercise along with THAT numbers of reps.  If you assign push-up to the #1, then do one push-up!  But then roll again and move right along to the next exercise.  Do it for time periods of 3-5 minutes and shoot for 8-10 rounds with 1:00 rest in between.

Example:
1- Push-up
2 - Squat jump
3 - Burpee with push-up
4 - Jumping Jacks
5 - Side Planks (on hands)
6 - Up-Downs

Have Fun!

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Workout - Grab a heavy object...

Grab your dumb bells, a gallon of water, a 10 pound baby, a cat, whatever you have around the house that weighs enough to make these exercises challenging (8-15lbs).

Make sure you warm up as usual, spend 5 minutes doing dynamics warm-ups exercises (mountain climbers, lunges, running in place, frankensteins, quad stretch, etc)

10 - Squat and press (self explanatory?)
10 - Dumb bell Jumping Jacks (jump feet out, press weight straight up)

repeat

10 - Lunge and Twist (with your weight(s) - twist across the forward leg)
10 - Split Squat Jumps (each leg holding weight)

repeat

10 - Squat Jumps (holding weight at chest)
10 - Burpees with weight.  (place weight on the ground, jump feet out then back in, grab weight and jump with it

repeat

ABS
20 - Single Leg V-ups, alternate legs (each leg)
50 - Russian Twists
100 - Ankle Grabbers
50 - Bicycles
50 - Scissors
1:00 Core Plank

REPEAT!

Workout - Crazy 4's

Crazy 4’s -

BRRRRRRR! Due to the cold weather and boot camps being cancelled for the week, here is a workout you can do on your own at home or in a gym.

Pick any four exercises (with equipment or without) and you are going to run through each exercise doing ONE rep at a time.  It may seem a little silly but what this does is create a little more of a cardio workout because you are constantly moving and confusing your body (there might also be a little mind confusion going on as well :-) ). 

This workout is very adjustable so if you would like to focus a little more on strength, then do anywhere from 4-10 reps of each exercise before moving to the next.  I personally think that the lower the number, the more fun and “crazy” it is.

Also, try to pick exercises that use the full body and then try to put the exercises in order so that you have to do the most amount of moving.  For example, do an upper body exercise that you do in core plank position followed by a leg exercise you perform while standing.  Going from core plank position up to a standing position adds some extra calorie burn!

Here’s an example of the workout:

Exercise 1 – Split Squat Jumps (do 1 each leg)

Exercise 2 – Push-up (make it fun and do a power push-up where you lift both hands off the ground)

Exercise 3 – Squat Jumps (start in squat position, jump up as high as you can and land back in squat position – to make it more difficult, after you complete your push-up, come up to squat position by doing a pop-up.  A pop-up is where you start in core plank position on your hands and you jump your feet up  to where your hands were.  Of course, this means you have to lift your hands.  You should end in a squat position).

Exercise 4 – Up-Down (from the Squat Jump, put your hand down and jump your feet out to core plank position.  Then go down onto your elbows and back up to your hands

After Ex 4, go right back into Ex 1 which is split squat jumps…..

Try to do 10 rounds without stopping!  Then repeat anywhere from 3-5 times. Now, I am going to test you to see whether you guys did your homework.  I want you to email me at robyn@bootcampUaustin.com and tell me which 4 exercises you picked and how the workout went.