Hello Campers! Welcome to your Workout of the Week!

We have an AWESOME Workout Of the Week planned for you! Check out the video below to get all the juicy details! Kat and I had a blast making it!

Each exercise is 10 Reps followed by a 40 yard run. Do 6 rounds through for time.

Exercise 1: Squat Thrust with a shoulder press at the top. 10 REPS

Key Points:

• Feet hip distance (or a little wider) apart with toes mostly forward
• Sit back into your squat. Maybe even lift your toes slightly to make sure the weight is toward the back of your feet. Reach your butt behind you
• While reaching your butt behind you, keep your chest up (head higher than your heart, heart higher than your hips)
• Push those weights straight above your head, keep your core tight and pulled in while doing this, and shoulders locked into place

Modification ideas:

• Knees tender? Don’t squat so low. Rule of thumb: Squat and FEEL NO PAIN. Or don’t use weights.
• Shoulders unstable? Use lighter weights, or don’t use weights, or do a frontal raise with light weights.

Exercise 2: Sumo Squat with upright row. 10 REPS

Key Points:

• Feet wider than hip distance apart, toes pointed out
• Reach your butt behind you when squatting, (while keeping chest up)
• Knees track over ankles (there is a tendancy here to drop knees in while squatting…don’t do that ; - ))
• Upright row: Elbows above weights, weights come straight up your body’s mid-line.

Modifications:

• Knees tender? Read above
• Shoulders don’t like upright row? Go for lighter weights, or no weights. Or try for frontal raise.

Exercise 3: Back Lunge with arms locked above your head. 10 REPS on each leg

Key Points:

1. Take a big enough step back so when you lunge, your front knee stays in line with your ankle. NO KNEES IN FRONT OF TOES!
2. When the weights go above the head, lock those arms out, and actively pull your core in and shoulders down (NO SHOULDERS TOUCHING YOUR EARS!)

Modifications:

• Knees tender? Back lunges are acutally a great modification for a regular lunge if you have knee sensitivity. If you need, make your lunge smaller by not going down as far. (it’s important to take the big step back for proper form, but once you are in the right stance, just don’t lunge down so far)
• If shoulders feel unstable, use lighter weights or no weights.
• Hold core in and tight to protect your lower back.

Exercise 4: Run (or walk, jog, do whatever you need to do to get through it!) about 20 yards out and 20 yards back.

Please note: This will vary a little at the different locations. Your trainer will set it up at whichever location you are training at, and we will take note of each exact location so that you’ll have the same distance next time you do this program.

Remember the purpose of doing this! It’s a way to track your progress over time. Many of our Boot Campers love our program and get such great results that they stay with us for 6 months, a year, and longer. When we revisit these different programs, you’ll get to see measurable changes in your fitness levels over time. This is a very cool thing and makes crawling out of bed at o’dark thirty much easier when you can see your progress. : )

Record Your Time Below for 6 rounds completed, and include the weight of your dumbbells!

Hello Campers!

I hear that some of you were pretty sore after last week’s WOW session.

Have no fear! I promise you will only get stronger, fitter, better, and even more amazing than you already are (which is pretty darn tough to top…but we’re going to try!)

This weeks program will have to do with doing as many rounds as possible within a 15-minute time period.

Here are your exercies:

1. 10 Burpies

2. 10 Renegade Rows

3. 10 Weighted Jump Squats (hold on to your weights!)

4. 100 skips on the JR.

Go as fast as you can from one exercise to the next for a full 15 minutes!

HOW DID YOU DO? RECORD YOUR NUMBER BELOW!