I hope you have better luck with your two SFCW options for 11/6/14!
Yesterday I “enlightened the minds of our youth” by teaching one my sort-of-famous bootcamp classes at Bridgewater College–a private college about 15 minutes south of where I live. I had a lot of fun–the class was really receptive to what I made them do and a few even seemed to have a really good time!
Later yesterday evening I had my own bootcamp class do the same workout. So now it’s your turn! Give it a shot!
- 30 alternating lunges
- 25 hollow rocks
- 20 squats
- 15 push-ups
- 10 burpees
- Rest 2 minutes when done
- Repeat the sequence in reverse order, starting with burpees!
If you want to make this more challenging, you can add weights to the lunges, squats, and even burpees. 🙂
This morning, I got up and decided to do a conditioning workout before heading into work. It took me about 47 minutes…in the basement of my townhouse…trying to keep the dogs away…and trying to not get so distracted by the music videos I was playing. Taylor Swift is adorable btw, and J-Lo’s “Booty” is…well…fabulous. How old is J-Lo these days? What a freaking body! And booty! Good for her for showing that off…how many women are out there squatting and lunging now to achieve the same look?!
Anyway, if you want to try out the one I tackled–or tried to tackle–this morning, all you need is a kettlebell. (I used a 50 lb kb and it got tough, fast!)
- 10 Russian swings (swing to about eye level, although the longer this took me the lower I was swinging…)
- 50 hollow rocks
- 20 swings
- 45 hollow rocks
- 30 swings
- 40 hollow rocks
- ……all the way until you reach 100 swings and 5 hollow rocks.
Which workout are you going to do? Let me know which one in the comments below, and especially if you do the one with the swings, how long did it take you?
Featured image: Kaseedee J, Strong Figure Ambassador and one of the leaders of our tribe!
In case you haven’t seen J-Lo’s Booty yet, here it is.