Oakville is gonna LUV THIS!

Our NEW Oakville Bootcamp Location starts this Monday night on September 28th! We are bringing the success of our other Mississauga Bootcamps to beautiful Oakville.

Located near Upper Middle & Trafalgar (right across from Sheridan College), this 5 Week Bootcamp runs on Monday & Thursday nights from 7:30pm - 8:30pm & on Saturday mornings at our Erin Mills location on the border of Mississauga & Oakville at 9:00am - 10:00am.

Forget those boring workouts at the gym, get outside for the last bootcamp of the year - lose weight, gain muscle, increase your endurance - and have FUN!

Cost: $169 / 5 weeks (10 classes) ~ $199 / 5 weeks (15 classes)

Don't miss out as space is limited. You can register at: www.iluvthis.ca

Week 9 - Weekend Tabata Training

Alright Bootcampers, for our final summer bootcamp workout we are doing Tabata training.

WARM-UP
-------------------
40 Jumping Jacks
40 High Knees
40 Butt Kicks
REPEAT (2X in Total)

TABATA TRAINING
-----------------------
Do all exercises below 20 seconds High Intensity / 10 seconds Rest - REPEAT 8X for 4 minutes in total.

Complete each exercise 8 times before moving onto the next.

EXERCISE 1 - Stationary Lunges (Alternate Legs)
EXERCISE 2 - Pushups
EXERCISE 3 - Skipping
EXERCISE 4 - Bicycle Crunches
EXERCISE 5 - Superman

Try to rest as little as possible between exercises. This should take you 20 minutes to complete.

Remember to STRETCH after you are done.

Week 9 - Weekend Tabata Bootcamp Workout from Johanna Quinn on Vimeo.

Week 8 - Beat the # of rounds from last week!

For this weekend;s workout, you are going to repeat Week 7's workout but push yourself to get in 2 extra rounds within those 20 minutes!

Remember to keep proper form in the 5 exercises but try to eliminate any breaks in between exercises.

Post the # of rounds completed in the comments section.

Week 7 - 20 Minute Weekend Workout Challenge for # of rounds

For this weekend's workout, you are going to set your timer for 20 minutes and see how many Rounds of 5 Exercises you can get done in that time.

WARM-UP
-------------
3 minutes Skipping Rope or Running

WORKOUT ROUND - SET YOUR TIMER FOR 20 MINUTES
One Round Consists of:

10 Full Pushups (Do as many full pushups as you can before doing modified pushups)
10 Jump Lunges
20 Bicycle Crunches
10 Jump Squats
20 Cross Mountain Climbers

REPEAT as many as you can in 20-minutes.

POST the # of ROUNDS COMPLETED in the COMMENTS SECTION.

Week 7 - 20 Minute Weekend Workout Challenge for # of rounds from Johanna Quinn on Vimeo.

Week 6 weekend workout

Awesome workout tonight guys!! Make sure to get your workout in this weekend....do the week 5 video and try to beat your time from last week or if this is your first crack at it-perform each exercise with correct form and move through it without taking breaks.

Remember to post your time and comments. Next week we focus on running....woohoo! Have a super weekend :)

Week Five Weekend Workout

Here is your 'home' workout for you this weekend!

WORKOUT LAYOUT

WARMUP

Set your timer for 2 minutes and cycle through these exercises for the entire time - post your time results in the comments section.

- High Knees holding Stability Ball (SB) (20 reps)

- Pushups (10 reps)

- Prisoner Squats (10 reps)

- Crunches on SB (10 reps)

REPEAT for 2min.

START YOUR TIMER TO TIME HOW LONG IT TAKES TO COMPLETE YOUR WORKOUT - KEEP YOUR FORM STRONG BUT MOVES THROUGH THE EXERCISE WITH AS LITTLE REST AS POSSIBLE

LOWER BODY WORKOUT

- Stationary Lunges (15 reps per side then alternate legs)

- Side Lunges (15 reps per side then alternate legs)

- Prisoner Squats (15 reps)

- Hamstring Curl with SB (15 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

UPPER BODY WORKOUT

- Pushup Sequence:

- normal stance (5 reps)

- close grip (5 reps)

- wide grip (5 reps)

- staggered left (5 reps)

- staggered right (5 reps)

- Tri-cep Dip off SB against wall (20 reps)

REPEAT

CARDIO - Skip with Skipping Rope for 2min

ABS WORKOUT

- Knee Tucks with SB (15 reps)

- Crunches with SB on 45 degree angle between legs (15 reps)

- Plank with Cone Touches (15 reps)

REPEAT

STOP YOUR TIMER - PLEASE POST HOW LONG IT TOOK YOU TO DO THE WORKOUT BELOW!

STRETCH!

Week 5 - Bootcamp Weekend Workout from Johanna Quinn on Vimeo.

Week Three Weekend Workout - 100 X3 Time Challenge

Alright Bootcampers, this is your weekend bootcamp workout for Week 3! I want you to go through these exercise as fast as you can (with good form - as always) but with little to no rest in between exerecises. REPEAT the whole circuit 2 more times and RECORD YOUR TIME IN THE COMMENTS SECTION BELOW!

Workout Layout

THINGS TO HAVE FOR THE WORKOUT:
- Timer to record how quickly you get through the circuit
- A bench/chair/set of stairs for tri-cep/bench dips
- A set of stairs (8-10 stairs in length)
- An area to do side shuffles about the length of a parking spaces

Warm-up (don't include this warm-up section in your time to complete)
- 1 minute jog
- 10 High Knees per leg (20 in total)
- 10 Jumping Jacks
- 10 Butt Kicks per leg (20 in total)
REPEAT THIS SERIES AGAIN

Challenge Circuit for Time
- Stationary Lunges on Left Leg (10 reps)
- Stationary Lunges on Right Leg (10 reps)
- Push-ups (10 reps)
- Stair Climbs (8-10 Stairs - 10 reps)
- Full Sit-Ups (10 reps)
- Prisoner Squats (10 reps)
- Burpees (10 reps)
- Tri-cep Dips (10 reps)
- Parking Space Side Shuffles (10 reps)
- Plank Rows (10 reps per side)
REPEAT THIS 2 MORE TIMES (3X in total)

--> STOP YOUR TIMER - RECORD YOUR TIME IN THE COMMENTS SECTION OF THE BLOG

STRETCH & YOUR DONE

Week Three - Weekend 100 X3 Challenge For Time! from Johanna Quinn on Vimeo.

Week Two's Weekend Workout

Hope you guys are feeling stronger and nicely stretched out after the workout and power yoga on Thursday night. It is great to see each of you pushing yourselves and enjoying those burpees :)

Now for your weekend workout. I want you to repeat the workout from Week One but with a few modifications.

For the warmup - for those that walked for the first 5 minutes, let's kick it up to a light jog

For the interval training - see if you can push yourself just a little harder in the 1 min. fast intervals - you only have to do them 4Xs :)

For the strength supersets

- if you only repeated the superset 2Xs, I want you to make sure you do it 3Xs in total

- for those of you who did it 3Xs last week, I want you to try and move through the exercises as fast as you can, with as little breaks between exercises as possible with keeping good form

And as always - STRETCH!

Once you do your workout, post your comment below, saying that you did it & how it felt.

NEXT WEEK: It's Week 3! Our focus will be on Core & Stability - so make sure you bring your Stability Ball to Thursday's workout.

Have a great weekend!

Week One - Bootcamp Weekend Workout

We know how much you LUV your weekends in the summer, so instead of offering our usual 3X/week program, we are going to give you a bonus weekend workout to accompany your amazing Tuesday & Thursday bootcamp workouts. This will make sure you are getting your 3 workouts in a week and seeing the best results possible.

Read over the workout and then watch the video below to make sure you are using proper form - form is SO key when working out. Once you are done the workout, please let us know by commenting on the blog post.

Workout - "Form Is The Key"

Warm-up
- 5 minutes of light jogging or moderate to faster walking

Interval Training
- 1 min. of intense running (80%) or intense walking (80%)
- 1 min. of light jog (30%) or less intense walking (30%)
- repeat these 4X for 8 minutes in Total

Strength / Flexibility Training

Superset One
Exercise A - Prisoner Squats (10 reps)
Exercise B - Opposite Arm to Leg Lift (10 reps / side)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Two
Exercise A - Hip Lifts (12 reps)
Exercise B - Hold Plank for 20 secs or 20 i-luv-this'
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Superset Three
Exercise A - Pushups (8 reps)
Exercise B - Mountain Climber (10 reps/leg)
Repeat both these exercises back-to-back
REPEAT 2X for Beginner
REPEAT 3X for Intermediate

Remember to STRETCH!

*** ONCE YOU HAVE DONE IT FOR THE WEEKEND - POST YOUR COMMENT BELOW ***

Weekend Bootcamp Workout One - jq fitness from Johanna Quinn on Vimeo.