Ever gotten into a good workout routine, only to become bored with it after a couple months? Maybe you’ve picked up running and at first, a three mile run was near impossible, but after a week, it wasn’t so impossible; it actually got a little easier and it felt good. But after two months of running, day after day, it actually got kinda old, and probably not very challenging. You were what some folks refer to as “going through the motions.”
The bottom line is that in order to challenge and strengthen our bodies, we need to change up our workouts. Enter Boot Camp. Boot camp is designed to give you a full body workout throughout the week. While there are some days when we leave the park drenched in sweat because the focus has been cardiovascular drills, those days we aren’t panting our way through an exercise and departing soaking wet are still successful days!
Cardiovascular Days: These are the days when we focus on increasing the heart rate using our large muscle groups to make the heart and lungs stronger. Typical work done on cardio days includes running, jumping skipping, burpees, squat thrusts and mountain climbers. The benefits of cardio days include:
- Reduction in blood pressure
- Increased HDL-cholesterol (the good one)
- Decreased total cholesterol
- Decreased body fat stores
- Increased aerobic work capacity
- Decreased symptoms of anxiety, and depression
- Increased heart function
Upper Body/Lower Body/Ab Days: These are the days when the focus is more about fatiguing particular muscle groups, sometimes with the use of weight and sometime without. Typical work done on these days includes shoulder presses, tricep dips, bicep curls, pushups, squats, lunges, situps and crunches. The benefits of weight training days include:
- Increased physical work capacity
- Improved bone density
- Increased strength of muscle, connective tissue and tendons, decreasing risk of injury
- Increased muscle mass, thus increasing calorie burn
- Helps to gain body confidence
Recipe of the Week:
Summer is a great time to start your healthy eating habits! If you have a grill handy, kabobs are a fun way to cook meat and vegetables. Just mix up a marinade, cut your meat and vegetables, then add them to your mix and let the marinade soak into everything. When you’re ready to grill, skewer your meat and vegetables then grill them. Here’s a really easy marinade that’s full of flavor!
Easy Kabob Marinade:
2 tablespoons olive oil
2 cloves garlic, crushed
1 tablespoon honey
2 tablespoons Worcestershire sauce
1/4 teaspoon pepper
1/2 teaspoon salt
2 tablespoons balsamic vinegar
Combine all ingredients in a large ziplock bag, add your favorite meat and vegetables. Suggestions: chicken, zucchini, bell peppers, mushrooms, onion, cucumber, squash, grape tomatoes
Homework for the week:
Wall sits are a great way to work both your quadriceps and hamstrings. In this exercise, lean your back against a wall, leaving about two feet between your feet and the wall. Slide your body down the wall, as if you are trying to sit on an imaginary chair. By holding this seated position, you strengthen two major muscle groups in the thigh. A variation to this is adding weight. If you have a medicine ball or a set of weights handy, place them on your quads while it sitting position.
Homework for this week is to perform a wall sit every day for a total of five minutes. Start your timer only when you’re in sitting position. If you have to stand up, pause your timer, then start it again once you’re in sitting position. Don’t forget about the variation…try adding some weight around day four.
The Flip Side:
We encourage you to try out classes at the gym as well. We offer a wide variety of classes including Cycling, Pilates, Cardio Kickboxing, Yoga, Zumba, Buns & Bellies, and Cardiofunk. You can sign up using the same MindBody portal you use to sign up for boot camp classes.
Don’t forget to sign up for a membership so you can continue your fitness journey with us. Membership is $99 for a six-month commitment, and $135 month-to-month.