Hey friends! I hope the week is treating you well…it’s almost Friday ya know!  This is my first week back in classes (I am officially DONE with my prerequisite courses and I have actually started on my RD program!) so I am totally looking forward to taking a little break this weekend.  While I am enjoying being back to the grind, there is a LOT of work to do in a little amount of time for these classes.

In the mean time, I have a really fun workout for you!

It requires minimal equipment, so it’s great to do at home or while traveling (or if you don’t want to hunt down a ton of equipment at the gym!) As you know, I love mixing and matching strength training exercises with exercises that really get the heart rate going for an all out fatigue in the body.

Cardio Strength Bootcamp Workout

Equipment Used:

• 2 light dumbbells (5-10lbs)
• Gymboss Classic Interval Timer
• Mat, optional

This bootcamp works by completing each exercise or set of exercises for 1 minute. I recommend repeating this series of six exercises 3-4 times for the maximum burn.  Move quickly from one exercise to the next and rest between rounds.  This is just a general guideline, as the most important thing is for you to maintain proper form and technique.  Always rest when needed and listen to your body.  *If you are making any major changes to your fitness routine please consult your physician prior to completing the workout 🙂

• 10 High Knees, 10 Jumping Jacks:  Stand tall with your feet directly underneath your hips.  Lift one knee up to your waist, then lower it back down to start as you lift up the opposite knee.  Do this at a quick pace as if you are running in place.  Complete 10 “high knees” then move into the jumping jacks.  *If you are uncomfortable jumping, you can eliminate the jump and simply lift your knees as if marching and step side to side while moving your arms in the jumping jack motion. Continue to alternate for one minute.
• Dumbbell Row:  Begin in plank position with your hands underneath your shoulders and each hand holding on to a dumbbell.  Your feet should be in line with your hips, or slightly wider and your body should be in a straight line from the crown of your head to the heels of your feet.  Lift your right arm up off the ground, bending your elbow.  Keep your arm in tight and squeeze in with your shoulder blade as if you are squeezing both shoulder blades together.  Place the right arm back down in starting position and repeat on the left side. Continue for one minute.
• 10 Crab Walks, 10 Mountain Climbers:  For the crab walks, begin with your upper body facing the sky, hands on the ground behind you in line with your shoulders and feet flat on the ground.  Work to push the hips up toward the ceiling (they will want to sag).  Walk forward 10 steps in this “crab” position.  For the mountain climbers, begin in plank position and bring the right leg forward, under the body to the left elbow.  Place the right foot back on the ground and repeat on the other side.  That is one rep, complete ten mountain climber reps then get back into the crab walk position. Repeat for one minute.
• Pec Fly in Boat Pose:  Sit on your bottom with your upper body at a 45° angle.  Keep the abdominals turned on by pulling the bellybutton into the spine and hugging the ribs together.  Stay lifted through the chest and lift the feet to challenge the core.  Hold one weight in each hand at chest height with arms extended in front of you.  Open your arms while maintaining boat pose, then bring the arms back together.  Repeat for one minute.
• 5 Inch Works, 5 Push-Ups:  Begin in plank position with hands under shoulders and feet in line with hips.  Walk the feet in towards the hands while maintaining a braced core and bending the knees as much as you need.  Once the feet meet the hands, walk the hands back out into plank position.  After repeating this five times, complete five push-ups on your knees or toes.  Repeat for one minute.
• Reverse Reach & Cross:  Start in table top position with each hand gripping a weight.  Hands should be under shoulders, knees under hips and hips square to the ground.  Lift the right arm straight back as you lift the left leg.  Attempt to touch the weight in your right hand with your left foot.  Bring your hands and feet back to starting position and repeat on the other side.  Continue to alternate for one minute.

I was gifted this fitness outfit from Soybu!  Thank you!

{tank:  Larkin Tank Echo}

{leggings:  Teegan Legging Mykonos}

Your Turn!

• What is one workout you have done this week!?