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austin indoor bootcamp

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Workout Of the Week - "Abs, A$$, & Arms"

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“What do we want?” Toned arms, tight butt, and flat abs!!!! “When do we want it ?”  NOW!!!! “How are we gonna get it?” By doing this workout and keeping up with our meal plans/prep!!!

Hey y’all, Jenn here, with another new, innovative, and intense full body workout. 
How was everyone feeling after last weeks Legs and Abs workout? I know I was sore. I also incorporated a few of those moves into my Thursday 7:30pm camp, last week, and they were definitely feeling it too.  Anyway, lets jump into this weeks workout, and crush another week of 2017. 

We will start this workout with a mind screw, if you will. Meaning you will begin with a full body, light weights and body weight interval workout. The workout for this will be 40 seconds of work and 10 seconds of rest. You will do this circuit 4 times through. Take a 2-3 minute break, and then move onto the second part of your workout, the strength workout. I will give you the reps and describe all exercises below. Ready …… Set …….lets hit this Triple A Workout!

How Long: 45-60 min 

What You'll Need: Light and Heavy Set of DB, Dynomax Ball 8-12lbs, Interval Timer, Water, Mat, Good Music To Get Pumped.

The Warm Up: 
5-8 minute Stair master, Jog, or Treadmill Run

The HIIT Workout:
    40/10 x 4
Ice Skater (One Way) + Burpee
DB Curl x4- Cross Jab x 4
2 Jump Lunges + 2 Side Kicks
Dynomax Ball Crunch ’n’ Extend x2 + Sit Up n Toss x2
Dynomax Ball 1/2 Burpee x2 + Slam Ball x 2

The Strength Workout:
Keep this in mind when performing this workout. 
1) Lifting heavy WON’T make you bulky!!! This is what gives you definition and a round booty. 
2)When the reps written are not exact i.e 8-12, that is for you to determine. Meaning you will perform this exercise until the last 2 reps are almost impossible to do. If you notice you are reaching past 12 reps this is your time to go up in weight. Don't be scared. Change only occurs with progression, and progression only occurs with new challenges. Be challenged!

DB Squats 8-12 reps x 5 Rounds

RDL 12 x 4 Rounds
Static Low Squat Hold Curtsey Lunges BW (bodyweight) x 20 Per Leg
Burpee  + Tuck Jump x 10
 
    *Perform these exercises back to back with no rest in between. After one round is done,          rest 1 minute and repeat again for a total of 4 rounds. 

Static DB Lunges x 12-15  + Drop Weights Static Lunge Hops x 20  3 Rounds
Forward lunge with your right leg. Staying in a high lunge now drop down into a low lunge. Till your left knee does / almost touches the floor. Drive through the right heel till you’re back in a high lunge. Keep chest up, shoulders back and don't let your toes go out past your front foot. Once reps on the right leg are finished drop your weights and staying, still, on that same leg, hop up into a jump lunge. Land lightly and do this for 20 reps. Now pick back up your DB and do this same sequence on the left leg. 

ABS Burnout!!!
20 Reps Per Exersize x 4 Rounds

Mt Climbers (Per Leg, 40 Total)
High to Low Plank
Hip Raise
Leg Levers
Bicycles

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3 Ways To Stay Motivated To Stick With It... by Sarah Enouen

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For some of us it is really hard to get into a workout regimen; for others it is really hard to keep going after those first few weeks. Maybe we're telling ourselves it's going to be such a busy day that we'll just wait 'til tomorrow...everyday. Maybe we just get bored doing the same thing all of the time and don't know how to switch it up. Either way, the important thing to remember is that you are not alone in this. We are all going to have our good days, bad days, busy days and everything else in between; we just need to be able to get to the gym no matter what kind of day it's been.

"Easier said than done," you're telling me, right? Well, there are several different things to try to get that workout in. You may say you are not a morning person, but have you tried getting up and getting it in before work? Setting the alarm for that earlier time may not seem fun, but when you finish working out before your work day even starts, you may find that you have more energy. It can be hard going to the gym after a grueling day at the office, especially if you have to sit in traffic to get there. Try it out for 2 weeks and see how you feel.

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Make plans with someone ahead of time. If you tell your friend on Sunday that you WILL BE THERE on Wednesday, you are not going to want to let them down. And be honest, there is a little competitive side of you that cannot let them get the workout in and you do nothing. Time goes by much faster when you've got someone there with you, sweating and breathing just as hard as you are. It can be very easy to get yourself on a set schedule with the buddy system.

Are your friends not the working out type? Join a gym that has group classes. The campers at HEAT bootcamp are an awesome bunch to workout with. (I'm not just saying that because I teach camps there. I myself love taking camp with everyone!) There are multiple benefits to taking group fitness classes. You never have to think about what you're doing that day, the energy is always higher with more people, you'll switch up your workouts much more often, and you can make some new friends. Talk to the instructor or coach when you take class and get to know them. If you start missing camp they will be sure to call you out, I know I do. When you have to sign up ahead of time you will feel accountable and more likely not to miss.

Remember fitness is a lifestyle; a journey. Everyday will not be our best, but I guarantee you will feel so much better making it through the tough workout than skipping it all together.


Are you ready to start your workout regimen? Schedule your first HEAT bootcamp. Use the code "HAVEONEONUS" when purchasing your class and it will be FREE!

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