BECKY'S BODY WEIGHT CHALLENGE!

Greetings!!!

In honor of the New Year, New Resolutions, and a New You - I am posting one of my favorite Boot Camp workouts!! It is a body weight challenge- no weights needed- and it can be done inside or outside!!! NO GYM NEEDED!! I suggest- a 5 minute warm up and stretch- and then a steady state cardio blast- for about 15-20 minutes.....running, walking, biking......whatever you chose- then - prepare yourself for a challenge! The first go round is easy- as the reps get higher the challenge becomes greater!!! Have FUN!!!

MISSION IMPOSSIBLE - CARDIO AND STRENGTH - BECKY'S BODY WEIGHT CHALLENGE


• 20 Prisioner Squats (arms behind head)
• 30 Jumping Jacks
• 10 Push-ups
• 10 Dips
• 20 Squats (arms out in front)
• 10 push-ups (wide)
• 20 Walking Lunges
• 30 Bicycle Crunches
• 20 Squats
• 10 Dips
• 30 Jumping Jacks
• REPEAT 3 x!!!
• Have FUN!!!



HAVE A HEALTHY HAPPY AND PEACEFUL NEW YEAR. I CAN'T THANK YOU ALL ENOUGH FOR MAKING THIS FITNESS COMPANY A SUCCESS! WITHOUT YOUR TRUST, HARD WORK AND DEDICATION - THIS MISSION COULD NEVER BE ACCOMPLISHED. THANK YOU FOR CHOOSING ME AS YOUR TRAINER. IT HAS BEEN A PLEASURE TO SERVE YOU ALL IN 2008!!!! I LOOK FORWARD TO 2009!!! MAY THE FORCE BE WITH YOU!!!

AS ALWAYS,
STAY FOCUSED UNTIL THE MIRACLE HAPPENS
TO YOUR SUCCESS AND HEALTH,
BECKY

Holiday Break Boot Camp Workout Part 1

Hi All!!!!

So it is that time of year......where we take a hiatus from Boot Camp- and spend time with the family....friends and loved ones- to celebrate the New Year.....it should be a time of reflection- on what you have accomplished in the past year, and what you want to do in the upcoming year........

In looking back- don't be too hard on yourself- acknowledge your accomplishments- no matter how big or small- and look forward to the New Year with a huge bright smile and a feeling of endless possibilities for things to come. I always tell my cleints- look at fitness, health and well being as a constant life change......there will never be a day when you should feel your fitness and wellness goals have been accomplished- you must always be on the road to achieveing new goals- or else boredom will set in- and you know what happens then......

What are you going to do in the New Year? An adventure race? A triatholon? Eat Clean 85% of the time......no more red meat? There must be something out there you want...and if it is simply to live and be healthier- then outline how you will accomplish that goal and go for it full force!!! BUT be realistic - so you don't set yourself up for failure! If you have a tough goal you want to accomplish- do it in BABY STEPS.....Little by little......over time.....

Good Luck- and remember- I am here if you want to talk!!!

New Year Hiatus Boot Camp WORKOUT # 1:

DAY O' CIRCUITS

This is a full body workout- including cardio- and should not be easy! Good Luck and have Fun!!

Warm up and Stretch 5 minutes

Run 1 mile

Circuit # 1
This should be done in a pyramid form- each exercise for 10 reps down to 1 rep.....

• Push Ups
• Reverse Fly
• Military Press (Shoulder Press)
• Front Raise

Run 1 mile

Circuit # 2
REPEAT FOR 10 MINUTES

• 20 Step ups on a high curb or bench each leg
• 20 walking lunges and back
• 40 high knees in place
  

Run 1 mile

Circuit # 3
AB CIRCUIT WITH NO BREAK BETWEEN MOVEMENTS (1 MINUTE FIRST ROUND 30 SECONDS SECOND ROUND)

• Full Crunch with hands over head meet in the middle with knees and arms
• Reverse crunch
• Scissor Kicks (feet in air open legs wide - version of flutter kicks)
• Shoulder to Knee (weight on one shoulder working one side then switch)
• Sitting in "V" position alternating elbow touches to the ground

Have FUN!!!! I will post another workout next week!!!!

Becky