MMB – Challenge Homework For You!

Hi Everyone,

I hope you all had an awesome weekend and enjoyed this beautiful California sunshine!  This past Saturday was the 2nd Fall Fitness Challenge and a military style obstacle course was the star of the day!  After a dynamic warm-up and 5 minute run, the Challenge was to complete as many obstacle course-resistance station-run combos as possible in 25 minutes!  This was taxing on every level because every exercise recruited multiple muscle groups, level changes, bursts, crawling, slamming med balls, and jumping.  Of course, there are always low impact options, so never fear my beginner friends! 

The winner of the day was Stephen Conway completing 5 circuits, followed closely by Erin Campbell and Deb Roe!  You guys rocked it and I could see how hard you all were working, so well done Boot Camp crew! 

For this next Saturday, I will be away for the weekend, but, never fear because I have created a Homework Challenge for you to do!  That’s right!  The Challenge continues and you can pick the time when you’d like to do the Challenge.   When you are done, record your time, take a selfie, and send it to me!

Here is the Challenge Work Out:

 

3rd Fall Fitness Challenge – 2019

Note:   You will need a set of medium and heavy dumbbells, a stop-watch mechanism, a mat, towel, and water. This boot camp is best done outside because you’ll need a street to run on.

This Challenge will consist of a combo of burst training, strength training, and running drills. Feel free to modify any of the exercises to be low impact such as turning a jump squat into a fast squat with feet staying on the ground.

The goal is to complete 5 Challenge circuits as quickly as possible (with good form) and to record your ending time, take a selfie, and send it to me!

Are you ready? Let’s go!

 

Dynamic Jen warm-up 5 minutes.

Circuit #1:

Run for 2 minutes. (last 30 sec. push harder)

DO: 20 squats & 20 push-ups, rest 20 sec.

        20 squat jumps and 20 Burpee push-ups.

 

Circuit #2:

You’ll need dumbbells for overhead presses.

Run for 2 minutes: (last 30 sec. push harder)

DO: Walking lunges and DB overhead presses 1 min. (you can use street or side walk)

         Use mat and place dumbbells on the mat.    Get into plank position with hands on dumbbells.

DO:   Renegade Rows 10x’s (left and right =1)

           Repeat walking lunges & overhead presses

           Repeat Renegade Rows.

 

Circuit #3:

Run for 2 minutes: (last 30 sec. push harder)

DO: Lateral leaps – moderate 30 sec.

         Lateral leaps – power 30 sec.

         Heavy dumbbell dead lifts – 1 min.

         Burpees with Plank Jacks –   30 sec.

         Heavy dumbbell dead lifts – 1 min.

 

Circuit #4:

Run for 2 minutes: (last 30 sec. push harder)

Do: Sit on mat and get into V-sit position and do bicep curls 20x’s.

        Ski jumps for 30 sec. – moderate

        Ski jumps for 30 sec. – power

       Place dumbbells directly underneath shoulders and do tricep push-ups 20x’s.

 

Circuit #5:

Run for 2 minutes: (last 30 sec. push harder)

Do:   Grab heavy dumbbells and do single leg warrior rows 10x’s, followed by single leg stork position with bicep curls 10x’s.  Switch legs and repeat.

           Sumo squats 20x’s, sumo squat jumps  20x’s.

           Burpees with tricep push-ups 10x’s

 

Record time! Take a selfie and send it to me!

Stretch and cool down.

Excellent work my friend!!

 

 

 

 

Announcements and Reminders:

  1.  Website updates:  Please note that class time and now reflect 45 minutes and class card fees are also updated.
  2. Cardio Core at Jen’s Studio:  Due to the heat tomorrow 97 degrees, I will be offering classes at 6:40p to 7:25pm & 7:35pm to 8:20pm.  Please text or e-mail to sign up!
  3. Park Fitness is happening Thursday at 8:30am!  Want to shake things up in the morning mid-week?  Come and play with us as we head out to the park!  Class is 45 minutes.  All levels welcomed.
  4. Cardio Fusion is Thursday at VBC!  Class times 5:45pm to 6:30pm & 6:40pm to 7:25pm.  Three people are required to run a class.
  5. NO Boot Camp Saturday – Jen is away! 

 

Thought for the week:  Don’t “Check Out” at the Check-Out.

I know many of you are working really hard in your fitness.  Some of you are carving out time for personal training, while others are mixing up their own work outs in combination with my classes.  That’s all good stuff!  You know if you attend my classes that you are going to leave with dripping sweat and a great feeling of exertion and accomplishment.  Right? 

However, some of you are feeling like the scale is stuck and are wondering what’s wrong.  Well, with lots of love and smiles, I’m here to tell you it’s probably not your work out that’s the glitch 🙂  I want you to think about your last grocery trip.  Think back in your mind what was on your list and what you put into your cart.  How much of it was “high” pleasure foods like snacky crackers or chips, or processed foods with extra sugars, salt, and oils.  Now I don’t mean to get on your case and make you feel badly for buying some of those foods.  But, if you are trying to lose weight and want to feel better in your skin, saying NO to some of those snacky foods is the key to shaving off a few hundred extra calories every week. 

When those snack cravings hit, embrace those raw veggies and enjoy a bean or hummus dip instead that will give you more heart healthy fat and protein.  If you are dying for something sweet, say no to the cookie on the counter at work and eat a small piece of 70% cacao dark chocolate instead. 

I think for many of you it’s about tweaking up your diet in small ways, because let’s face it, it’s all the little choices we make every day that can add up to big calorie expenditures by the end of the week! 

Before you head out to the grocery store, write your list out ahead of time with those food items that are on the peripheral isles of the store so you are assured of getting more fruits and veggies into your basket.  If you have fewer snacky, crunchy kinds of foods around and more raw fruits and veggies, guess what…you’ll be more likely to eat those healthier snack foods that will help you reduce.

Also, skip the sugared up coffee drinks and say yes to more water.  This is a huge component to weight loss. 

O.k. guys. Let’s get to it!  Remember, don’t “check out” at the check-out!

See you soon!

Jen