Body-blasting Bootcamp

 

Plie squat to bicep curlAnyone still alive in this Manila heat??  In our bootcamp classes, we’re tending to run & jump rope less, and just let the heat index do our cardio work for us.  It’s true, when the temperatures soar, especially in the face of  high humidity, your body has to fight hard to stay cool during exercise.  Obviously, that means it takes less overall work to generate the same heart rate than in cooler temps.  This might be discouraging, except for the good news that you’re burning the same number of calories even considering this reduction in work output.  Phew!

So what does this mean?  Bottom line: WHEN THINGS HEAT UP, SLOW DOWN!!  And don’t worry, you’re still getting a great workout!

Here’s what we did in class on Monday.  Other than our 1/2 km warm-up at the beginning, it has no “designated” cardio in it.  However, given how hot it is here (around 32 Celcius, 90 F) at 7:30 am and even warmer at 8:30, our heart rates are plenty high.

If you try this workout, warm up for 5-7 minutes, then go through the circuit in the order it’s written.  Do each exercise for 45 seconds, then transition to the next exercise without resting longer than it takes to change position or equipment (your transition will take around 15 seconds.)  Each round should take you about 10 minutes to get through. Rest for 1 minute between rounds.  Do 2-4 rounds for a total workout time of 25-45 minutes.  Then cool down for 5 minutes.

Have fun and let me know how it goes!

Body-blasting bootcamp

Kettle bell swing:

Kettle bell swingIMG_4909

 

 

 

 

 

 

 

 

Pushups:

PushupPushup

 

 

 

 

 

 

 

 

Suitcase squat:

Suitcase squatSuitcase squatSuitcase squat

 

 

 

 

 

 

 

 

Jumping jack to plank jack:

Jumping jack to plank jack
First do a jumping jack
Jumping jack to plank jack
Then bend your knees to come down into a plank
Jumping jack to plank jack
Put your hands down & jump your legs back into a plank
Jumping jack to plank jack
Jump your legs out & in for the plank jack, then back up to standing

 

 

 

 

 

 

 

 

 

 

Alternating reverse lunge:

Alternating reverse lunge
Step backwards into the lunge, keeping your weight on your front heel
Alternating reverse lunge
Change legs

 

 

 

 

 

 

 

 

 

 

Kettle bell snatch:

Kettle bell snatch
Squat with your kettle bell, keeping your back straight
Kettle bell snatch
Stand up, lifting the kettle bell up as well, keeping it close to your body
Kettle bell snatch
Push the kettle bell overhead, keeping your core tight. Lower kettle bell and repeat

 

 

 

 

 

 

 

 

 

 

 

Reverse burpee:

Reverse burpee
Sit back toward your mat
Reverse burpee
Lie all the way back, abs tight, and put the kettle bell over your head
Reverse burpee
Roll back up to sitting, using the kettle bell for momentum
Reverse burpee
Stand up and give a little jump! Repeat

 

 

 

 

 

 

 

 

 

 

Plie squat to bicep curl:

Plie squat to bicep curl
Starting position: toes out… make sure your knees stay over your toes when you squat
Plie squat to bicep curl
Squat, keeping your knees over your toes and your back straight
Plie squat to bicep curl
As you stand up, curl the weights up to your shoulders, keeping your elbows still

 

 

 

 

 

 

 

 

 

 

 

Plank up & down:

Plank up & down
Start in a plank position from your hands
Plank up & down
Lower down to your elbows, one arm at a time, keeping your hips as still as possible
Plank up & down
Come down to your elbows, then push back up to your hands… repeat

Plank up & down

2 thoughts on “Body-blasting Bootcamp”

  1. A few of these exercises are new to me and I can’t wait to try them!! That is CRAZY heat for so early in the morning. Bravo to you and your students for pushing through! xo

    1. Jacklyn, we have been known to pause workout to refill our water bottles in my air-conditioned kitchen… and then just hang out a few extra minutes!! 😉 I hope you love the workout, and let me know how you go with the reverse burpees- they are pretty new to us too 🙂 xo

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