Memorial Weekend Bootcamp!

Today at my internship I taught my first bootcamp class.  Not gonna lie, I had been nervous about doing this since I found out on Monday that I was teaching!  But I have taken my fair share of group fitness classes, so I didn't feel completely unprepared.  Turns out, the class went fantastically! I ended up with a full class, and at the end everyone was telling me how great and challenging the workout was.  Honestly, no better feeling than that. :)

What's so great about a bootcamp class? It incorporates both cardio AND resistance training!  In a matter of only 45 minutes, you are getting the best of both worlds along with a killer calorie burn.  What's not to love?!

Another great thing about a bootcamp class is that you really don't need to be in a group fitness class setting to get the benefits from it.  Sure, having someone tell you what to do while still encouraging you to keep pushing is a great motivator when doing a workout.  But all you really need is the right equipment!

What you need:
-a timer
-yoga mat
-dumbbells
-medicine ball (optional)
-2 paper plates (Weird, but I'll explain this!)

The workout:
Warm-Up:
- :30 jumping jacks
- :30 high knees
- :30 butt kickers
- :15 jumping jacks
- :15 high knees
- :15 butt kickers
- :15 arm circles
- :15 trunk twists

Circuit #1:
1) 1:00 Med. ball forward chops
      :20 rest
2) 1:00 Med. ball side chops (switch sides at :30)
      :20 rest
3) 1:00 Med. ball chest press to shoulder press
      :20 rest
4) 1:00 Squat w/ med. ball toss
      :20 rest
5) 1:00 Lunges w/ med. ball pass under leg
      :20 rest
6) 1:00 Med. ball Russian twist
      :20 rest
7) 1:00 Push Up passing med. ball back & forth w/ hands
      :20 rest
REPEAT CIRCUIT

Circuit #2:
1) :20 Mountain Climbers w/ paper plates*// :20 plank
    :20 rest
2) 1:00 each leg Donkey Kicks w/ Dumbbell tucked behind knee (switch legs at :30)
    :20 rest
3) :20 Plank Jacks w/ paper plates*// :20 plank
    :20 rest
4) 1:00 Bicep curls balancing on butt, feet off the ground
     :20 rest
5) :20 Knee to elbow w/ paper plates*// :20 plank
    :20 rest
6)1:00 Dumbbell punches in squat position
    :20 rest
7) Pikes w/ paper plates// :20 plank
    :20 rest
8) :30 Superman
     :20 rest
REPEAT CIRCUIT

*What in the world are the paper plates for?! Well I'll tell ya! For these exercises you will start in plank position.  Place the paper plates underneath your feet and take it into mountain climbers (or plank jacks,  knee to elbow, pikes, etc.)  The paper plates will allow your feet to slide, causing you to work your core and your legs a whole lot more in order to keep the movement nice and controlled.  Remember to keep your core nice and tight and that back as straight as possible.  No butts in the air!

Mountain climbers w/slides (paper plates)

Image from http://www.fitbie.com/exercise/ab-exercise

For the first circuit I also wrote that the medicine ball was optional because you could totally use a dumbbell to perform those exercises!

If you're not sure how to perform some of the movements, google them or ask in a comment below and I will do my best to clarify! :)

I hope everyone has a safe and fun-filled Memorial Holiday! Enjoy it, and don't forget to stay fit and stay healthy!

xo Jess