BBC Week 3

20 Jun

Here is the workout from tonight! We do partner exercises in group but you can do them yourself or using a pole/pillar. Either step on the band or wrap it around something to create resistance! *Don’t forget to stretch and warm up! Enjoy:)

30 Jacks
10 Push Ups
20 Mountain Climbers
Repeat 3x

Partner Band Curls (30 Seconds)
Repeat 3x

30 Sec Arm Circle Forward
30 Sec Arm Circle Backward
30 Sec Alternating Press
30 Sec Cris Cross
Repeat 3x

20 Tricep Press with Band (or weight)
Repeat 3x on each arm

2 Sets of Side Shuffle Squats
2 Sets of Traveling Lunges
1 Min Quick Feet (Tap/Jump every 15 Sec)

30 Sec Leg Lifts
30 Sec Crunches
Repeat 2x

1 Min Plank

BBC @ Home

16 Jun

Here is the first Bible Boot Camp @ Home workout! To keep it simple I am only going to include basic exercises or one’s that we have done in the previous class. Each week we will add new moves so as classes continue I will change up the @ home workouts as well. If you have any questions, please ask & also feel free to comment on how you are doing! Have fun!!

Start with some stretching & then a good warm up. Jumping jacks are a good way to get the blood flowing, so do those for at least 30 seconds before beginning your workout. Also, try to keep rest betweent 30-45 seconds. Do your best and try to improve as the weeks go on! 

10 Pushups
30 Jacks
Repeat 3x 

20 Band Bicep Curls
20 Band Over Head Press
Repeat 3x

20 Mountain Climbers
20 Tricep Dips
Repeat 3x

15-20 Narrow Stance Squats
15-20 Right Stationary Lunges
15-20 Left Stationary Lunges
Repeat 3x

25 Crunches
25 Bicycles
15 Clam Shells
10 Leg Lifts
Repeat 1-3x

BBC: Week 2

12 Jun

Here is las night’s workout! Don’t forget that there are usually modifications to each exercise that will either make it easier or more challenging. Be sure to challenge yourself but keep it at a level that you can maintain. If you are following along at home, let me know if you have any questions!

Start by stretching and warming up.

Chest/Back
10 Push ups
30 sec Strait-arm Lat Pull
Repeat 3x

Shoulders (Weight optional)
30 sec Arm Circle Forward
30 sec Arm Circle Backward
30 sec Alt. Speed Press
30 sec Boxing
Repeat 3x

Arms
20 Band Curls (while lunging with right leg)
20 Band Curls (while lunging with left leg)
20 Bodyweight Dips
Repeat 3x

Legs
20 Side Step & Narrow Squat
20 Squat Kicks
1 Min Squat Pulse/Hold & Jump Every 15 Sec

Abs
 30 Sec Leg Lifts
30 Sec Scissor Kicks
30 Sec In & Outs
Repeat 3x

BBC: Week 1

6 Jun

Always stretch before & after!

Start with a 30 second warm up of Jumping Jacks.

Legs:
2 Sets of Side Shuffle (1 each direction)
2 Sets of Traveling Lunges
2 Sets of Frog Jumps

Chest:
30 sec Pushups
30 sec Jacks
30 sec Rest
Repeat 3x

Arms:
30 sec Partner Band Curls
Repeat 3x

Back:
30 sec Lat Pulls
Repeat 3x

Shoulder:
30 sec Shoulder Press
30 sec Shoulder Taps
Repeat 3x

Abs:
30 sec Crunches
30 sec Leg Lifts
30 sec Clamshells
Repeat 2x

2-Day Leg Workout

22 May

Day 1: Quads & Glutes

Leg Extension Machine
3 Sets; 20 Reps Warm Up Weight

Deep Squats on Smith Machine (20-25 Reps)
Body Weight Traveling Lunges (40-50 Reps)
4 Sets (1 Warm up; 3 Full)

Narrow Stance Hacksquat
3 Full Sets; 20 Reps

High/Wide Leg Press
3 Full Sets; 20-25 Reps

Glute Kickbacks (Machine)
3 Full Sets; 20 Reps on Each Leg

Day 2: Hamstrings & Glutes

Lying Leg Curls
5 Sets; 20 Reps (2 Warm up; 3 Full)

Hyper-Extensions
Barbell Stiff-Legged Deadlift
3 Sets; 25 Reps

Glute Bridge (Single Leg Optional)
3 Sets; 20 Reps

Glute Kickbacks (Cable)
3 Sets; 20 Reps

My Top 5

14 May

Here is a list of my top 5 favorite exercises!! There are many different reasons to love a certain workout, but for me it’s all about the way it makes me feel and how it shapes my body. This list may change over time, but for now these are the ones I rarely go a week without! Feel free to list some of your favorites below 🙂

1. Bulgarian Split Squats
     Muscle Targeted: Glutes

2. Hanging Leg Raise
    
Muscle Targeted: Abs

3. Back Fly Machine
     
Muscle Targeted: Rear Delts

4. Stair Mil
     
Cardio! Also shapes legs and glutes;)

5. Stiff Legged Deadlifts
     
Muscle Targeted: Hamstrings

Full Body Circuit

9 May

Not all of us have the luxury of spending 5-6 days a week in the gym! So when time is limited you have to really maximize your workouts. Here is a good circuit that will give your entire body a good burn in just 40 minutes:) This is a great routine to do 2-3 times a week or even if you are just looking to mix it up once in a while, but it’s up to you to really push yourself!

Each circuit contains 5 exercises. The goal is to do as many of each exercise in 30 seconds with the exception of Circuit FIVE. After you finish with one exercise immediately move onto the next. Once you have completed all 5 exercises you have a 30 second rest which is a total of 3 minutes per circuit. Repeat each circuit 3 times & try not to rest more than 30 seconds in between.

*It’s always a good idea to stretch and warm up!!

Circuit ONE

  • Squat Jumps
  • Squat Hold
  • Burpees
  • Push Ups
  • Shoulder Taps
  • REST

Circuit TWO

  • Explosive Lunges (Left Leg)
  • Explosive Lunges (Right Leg)
  • Bicep Band Curls
  • Shoulder Press (with resistance band or light DB)
  • Plank
  • REST

Circuit THREE

  • Sumo Squats
  • Wall Sit
  • Side Lat Raise (with band or light DB)
  • Shamoos
  • V-Ups (Single or double)
  • REST

Circuit FOUR

  • Squat Side Kick ( Right Leg)
  • Squat Side Kick (Left Leg)
  • Alternating Bicep Band Curl
  • Upright Rows (With resistance band or light DB)
  • Ab Rower
  • REST

Circuit FIVE (Perform each for 60 seconds 1 time through)

  • Squat Hold & Pulse
  • High Knees
  • Scissor Kicks
  • 6 inch Leg Hold