Tag Archives: bootcamp workout

Printable Workout: The 4×4 Workout for Cardio, Strength and Abs

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Some say the best things comes in threes…well in today’s printable workout I say the best things come in fours! This workout is broken into four simple sections with four exercise in each section so naturally, I’m calling it the 4×4 workout. You only need a pair of dumbbells making this a great at home workout and (bonus) it can be done in under 20 minutes. You’ll work cardio, then strength,  another cardio section and finally abs for a total body, heartpounding, muscle toning workout. In less time than it takes you to watch an episode of Modern Family, you’ll do something great for you, your mind and your body:)

Happy Workout!

You can print the workout with descriptions plus beginner and advanced modifications here 4×4 workout.

TIPS

  • Beginner: 30 seconds per move, go through once, take as many breaks as you need
  • Intermediate: 45 seconds per move, go through 2x, take shorter breaks between exercises and longer breaks between sections
  • Advanced: 60 seconds per move, go through 3x, take breaks only b/w the sections
  • Crazy Animal Exerciser:) : 60 seconds per move, go through 4x, take breaks only b/w the sections
  • Drink lots of water and have fun!

Printable 5-4-3-2-1 Workout…Cardio and Strength!

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It’s time for another printable workout! This one is total body toning plus cardio in one and it’s as easy as 5-4-3-2-1 :) The whole things is only 15 minutes long so it’s perfect to squeeze into a busy day.  Plus you don’t need any equipment or a gym so simply push your coffee table out of the way and you’re good to go!

You can print the workout here.54321_printable workout

TIPS:

  • Feel free to take as many breaks as you need
  • Just starting out go through once
  • Intermediate go through twice
  • Advanced go through three or four times
  • Take breaks between each round and make sure you drink plenty of water

Happy Workout!

Workout Video: Full Body Workout, Total Toning Circuit

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Grab a resistance band and a pair of dumbbells and you’re good to go for this full body circuit training workout…and the best part is you don’t even have to leave your living room to do it. That being said this is also a great workout to try at the gym if you’re looking to switch up your regular routine.

Circuit training means you move from exercise to exercise take minimal breaks between the moves so you keep your heart rate up the entire time. This helps to burn a lot of calories in a short amount of time, something I love. There are eight exercises total in this workout and we are going for about 15 reps per exercise. You’ll notice there are a lot of multi-muscle group exercises meaning you’ll work more than one muscle at once which is perfect if you’re short on time. At let’s be honest, who’s isn’t ;)

Strength training is so important since it helps to prevent injury, increase bone density, increase muscle mass (meaning you burn more calories just existing doing things like driving your car or watching Bravo) and of course it helps you feel fab in your jeans:)

You might want to watch this workout video once to preview the exercises then follow along for a kick-butt, total body workout sure to burn lost of calories and  tighten and tone every muscle in your body!

Happy toning!

Breakdown

  1. Lunge with single arm row
  2. Pushups
  3. Stationary lunges
  4. Upright Row
  5. Squat (or squat jump)
  6. Tricep kickback
  7. Walking lunge and bicep curl
  8. Plank and Row

Tips

  • This workout can be tough so if you’re just getting back into the swing of working out feel free to take as many breaks as you need .
  • Try for 15 reps or so of each exercise.
  • Once you finish all eight exercises in the circuit take a break and if you want to make it more challenging repeat the circuit for a total of 2 or 3 times through.

Printable Workout: Pyramid Bootcamp Workout

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I love pyramid workouts and if you ever ran track in high school you might remember them (fondly or maybe not so fondly) as ladders. The principle is that you start with a short interval (in this case 20 seconds), climb up the pyramid to the longest interval (50 seconds) and then work your way back down to a short interval again (20 seconds). Take note that all the intervals here are less than a minute:)  Not only does this format make the time fly, but it’s also totally motivating to see the intervals get shorter as the end of the workout gets closer!

You don’t need any equipment so just clear some room in your living room, turn on some good music (you can check out a playlist I’m loving here) and you’ll get a full body cardio/toning interval workout!

Plus, you can get your printable version of the workout here. Printable Pyramid Bootcamp Workout

Happy Bootcamping!!!

Printable Workout: The “All The Cardio You Need” 15 Minute Workout

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My cardio workouts usually consist of running so when I hit the gym I’m always hopping on the treadmill. Not too surprisingly, being on the same piece of cardio equipment for 40 minutes gets a little boring so I’m always looking for ways to spice it up. Recently I paired the recumbent bike with some kettlebell swings and a killer 15 minute workout was born! I love this since my idea of a great workout is one that gets me in out of the gym as quickly as possible and is still burns enough calories to keep my in my skinny jeans.

Print it here…Recumbent Bike Wkout

WORKOUT DETAILS

  • Warmup for 5 minutes. Start on a recumbent bike at a level 2.
  • Bike for one-quarter-mile (.25) as quickly as you can once you’ve completed the quarter mile hope off the bike.
  • Grab a kettelbell double the  number corresponding to the resistance on the bike  and do that many kettlebell swings. So do 4 swings.
  • Increase the resistance by 1 so move from a level 2 to level 3 on the bike. Bike one-quater-mile then move back to kettlebell swings. Do 6 swings. (Double the resistance number)
  • Repeat this back and forth Level 4 on bike 8 swings, Level 5 on bike 10 swings, Level 6 on bike 12 swings and so on until the resistance is so high you can’t pedal the bike anymore. (or until 15 minutes is up since this workout is pretty intense).
  • Tip: take breaks when you need them especially with the swings so you keep good form.

MODIFICATIONS

In case you don’t have access to a recumbent bike or  kettlebells I’ve added a few modifications. (FYI kettlebell swings are a great exercise but they’re also super intense so make sure you’ve had a professional teach you the correct form before you try them in order to avoid injury)

  • Replace the recumbent bike with a regular bike, the elliptical trainer or the treadmill. If you’re using the treadmill just increase the incline.
  • Replace the kettlebell swings with burpees (squat thrust) or squat jumps
  • To make it harder start at a higher resistance