Hydration Tips

WATER

You already know that water is essential to your health, and you probably drink your eight glasses a day faithfully. If you are exercising, however, you need to increase your water intake. It is important to drink water in regular intervals before, during and after your exercise session.

Importance of Water
More than half of your body weight is comprised of water, and you need water to maintain proper functioning of every organ and cell in your body. Water is necessary for bodily functions such as waste removal and joint lubrication. When you are exercising, water also helps to regulate your body temperature. If you do not drink enough water during your exercise session, you are putting yourself at greater risk for dehydration and further complications.

How Much Water
The American Council on Exercise recommends drinking 17 to 20 oz. of water two to three hours before beginning your workout. About 20 to 30 minutes before your workout, drink another 8 oz. While you are exercising, drink 7 to 10 oz. every 10 to 20 minutes. Within 30 minutes of completing your workout, drink an additional 8 oz.. It is also recommended to drink 16-24 oz of water per pound of body weight lost during the workout. For example, a two pound weight loss would require ~32-48 ounces of water for rehydration.

Tips
For convenience, carry a water bottle with you throughout the day. Refillable bottles with ounce markings make it easy to keep track of your water intake. For a splash of flavor, try squeezing some lemon or lime juice into your water bottle. Finally, be sure to drink before you feel thirsty. Once you experience thirst, you are already dehydrated.

Source - www.livestrong.com

Quick 15 minute Workout

Low on time? Can't make it to Boot Camp? Want to try something different?

Here is a quick 15 minute workout utilizing 3 full body moves. The workout will be quick yet effective.

First, we need to warm up with 5 minutes of dynamic movement.
30 Seconds of Each:
- Jog (in place or back and forth)
- Jumping Jacks
-High Knees
- Squats
-Butt Kicks
- Arm circles (full range of motion forward & backward)
-Jumping Jacks
-Push Ups
-High Knees
-Jog (in place or back and forth)

The Workout

1 minute on each move. Completion of all 3 exercises = 1 set. Goal is to complete 3 sets.

1. Sumo Squat with Lateral Raise

2. Cobra Plank

3. Burpee to Shoulder Press

Ranges of Difficulty
Easy- No weights, > 1 minute of rest in between sets
Moderate- 5-8 lb weights, 1 minute of rest in between sets
Challenging- 10 lb weights, < 1 minute of rest in between sets

Finish with a cooldown consisting of some static stretches for the entire body. Sample cooldown 

Look for more fun facts and workouts to come from Boot Camp U! :)

~Coach Kim

"An 'Easter workout'? Does that mean you're going to torture us to death?"

That was a quote from one of the 6am campers in the Arboretum class ;-)  Haha...love it!  Try this workout at home, grab a family member and HAVE FUN with it!

E - Eleven Slow Push-ups (any kind you want...narrow, wide, side-to-side, decline, etc)
A - A hundred bicycles
S - Sixty Mountain Climbers
T - Ten Burpees with a push-up
E - Eleven Pull-ups (if you have no where to do pull-ups then do bent-over rows with dumb bells)
R - Ridiculous Amounts of Core focused exercises

BONUS:  To make this workout more fun, grab a die (dice? ....I don't know my dice grammar, haha).  But you know...the thing with 6 sides and up to 6 dots on a side...that thing.  Usually white.  After you do the initial amount of your exercises, go ahead and roll the die up to 5 more times to see how many MORE you need to do.  What you can also do to break it up is do all the exercises with the set amount and then go BACK THROUGH a few more times while rolling for each exercise to see how many to do.

Core Exercises to do:
Russian Twists
Supermans
Scissors
V-ups
Ankle Grabbers
Core Planks

-Do a total of 500 reps of any of these and then top it off with a few minutes of core planks (rest as needed but hold them for as long as you can each time until you reach 3:00 or higher)

 As always, if you don't know an exercise or you need to vary it up.....it's ok to choose your own exercises.  (You can check out our YouTube video for some more) Make it what you want.  Have fun!

-Coach Robyn

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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Get in Shape with Boot Camp U

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.