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.
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.
i luv this!! Johanna you have developed a very creative workout program for us. The exercises were clear and you look terrific (as always) on the video. Great way to keep us all accountable and ensure that we work on our fitness both when we are with you and away from you. Thanks!! April
ReplyDeleteAwesome! It's great to be able to do it on my time and still have you to do it with!
ReplyDeleteGreat Workout!!
ReplyDeleteGreat video as well, the instructions were very specific and useful.
Thanks again
Candace
Excellent Workout!
ReplyDeleteCrear instruction and easy to follow.
I had an awesome time doing the workout on my own time it's like Bootcaamp although your doing it on your own and I felt that I'm really accountable following through the workout.
Having an access to the blog give us Bootcampers additional day to have a GREAT workout.
ILUVTHIS!
Great idea! It was easy to follow with your instructions and video. Thanks, Sue
ReplyDeleteJohanna, your Weekend Bootcamp Workout One was terrific! Straight-forward instructions - your words clearly described the exercises you were showing us.
ReplyDeleteYou were visibly more comfortable as the video progressed. You have found another great way to share your wealth of fitness and health knowledge. Thank you for sharing your passion!
Laura Chakravarty
Mrs. Murphy and Mrs. Belbeck are awesome up there! Lisa
ReplyDelete