TGIF! I hope your week treated you well and you are gearing up for a fun weekend. This week I taught my classes and celebrated with my clients. I love watching them make the small steps to live a fit lifestyle. I made this smoothie yesterday after my last training session and it was so refreshing on such a hot day! You can find two other posts and a little more about bodyweight workouts here: Bodyweight Bootcamp Week 1 & Bodyweight Bootcamp Week 2

This week was the second week that I offered a free fitness class at our local church. If you are interested in coming the next two weeks please contact or send me a quick message. We would love to have you join. You can find the details about that class here: Free Workout Class

I met with my massage therapist on Tuesday. Let me tell you she is not only awesome but highly educated in her field. I was reminded how much we all need to take the time to care for our bodies not only in the gym but after we workout. I meet with her a few times a year. Michele specializes in Neuromuscular therapy, Active Isolated Stretching, Mattes Method, and Neurokinetic Therapy. If your looking for a massage therapist or interested in learning more about the areas Michele specializes in you can find more out on her Facebook page: Michele L. Sanders, LMT 

I am going to share three quick and effective bodyweight exercises with you today. You can do this circuit anywhere and repeat it 4-8x’s. The first video is a modified level one bodyweight bootcamp and the video below it is a level 3 advanced video.

 

 

You can perform the exercise video below after a solid warm-up.

Perform each exercise all out for 20 seconds/rest 20 seconds repeat 4-8x

modified jacks (video 1) or jumping jacks (take out the hop to decrease intensity)
Wall sits(video 1) or squats (make sure that when your doing your wall sit your knee is in line with your hip and your quads are pararell to the floor) (When squating keep your chest tall, core tight and weight in heels)
wall push-aways (video 1) or push-ups (line up the shoulders and hands, keep your core tight and don’t let the hips sag) When you are at the wall for push-aways the closer you are to the wall the easier this exercise will be. The further away you are the harder this exercise will be. The same goes for the distance between your feet. The more narrow will make wall push-aways more intense.

Stretch 5-7 minutes

Look for a zucchini bread recipe on Tuesday. I have been picking fresh zucchini from my garden and want to share one of my favorite summer recipes with you. 

I’ll be posting these every Friday! Happy bootcamping! ​A special thanks to my oldest daughter who was my videographer today.