Brit’s Ultimate DIY Boot Camp

Tasia, my sister Kortani and me after my DIY boot camp – 05/24/12

Focus: Total body conditioning
Calories burned:500 -800
Duration: 1 hour
Commentary: While the last few days of Spring linger around, head outside and enjoy this lovely weather!  You Texans know that our summer heat is NO JOKE . 110 degrees outside = indoor treadmill running for us.

My lil’ sister is home from college – yay!  This she week she wanted to go to the gym, but as a typical poor college student, couldn’t afford a membership (and I’m not spottin’ her any $$$).  Instead, I taught her how to make her own boot camp.  This way, she can work out anytime she wants at a local park or track .  This evening, I did the boot camp with her and her friend, Tasia.   They really enjoyed it so I figured I share my “formula” with you guys.

To get started, you will need:

  1. 2 light/medium hand weights (1-10 pounds each for ladies; 5-20 pounds each for gents)
  2. Yoga Mat or large towel
  3. At least 100 yards of flat land and/or 1 standard running track (400 meters around)

    Tasia and Kort after we finished – they are too young to be this tired! LOL

Brit’s Boot Camp Formula:

+Warm Up

+ 2 Cardio circuits  (3-4 cardio exercises in each)

+4 Resistance circuits (4 strength and toning exercises in each)

+ “Booty Kickin” Finale                (~10 minutes anaerobic cardio = sucking air!)

= 100% effective FREE personal boot camp

Here’s the complete boot camp that we did today.  Print and save or create your own – enjoy!

Here are some pics of us doing the exercises in case you are unfamiliar with some of them 🙂

squat w/ should press – part 1

squat w/shoulder press – part 2

Triceps kick back on 1 leg

side squat walk (get it KORT – LOL)

lunge w/ bicep curl – part 1

Lunge w/ bicep curl – part 2

frog/star jump – part 1

Frog/star jump – part 2

plank row

donkey kick

side lunge w/ torso twist

back fly

berry pickers

leg lowers on back (Tasia is clearly in pain-LOL)

side to side leaps

front shoulder raise

side shoulder raise

wood chuck jump – part 1

wood chuck jump – part 2

plank – mountain climbers

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