GRIT by Brit

Fun, Fierce, Fitness

Brit’s Ultimate DIY Boot Camp

4 Comments

Tasia, my sister Kortani and me after my DIY boot camp – 05/24/12

Focus: Total body conditioning
Calories burned:500 -800
Duration: 1 hour
Commentary: While the last few days of Spring linger around, head outside and enjoy this lovely weather!  You Texans know that our summer heat is NO JOKE . 110 degrees outside = indoor treadmill running for us.

My lil’ sister is home from college – yay!  This she week she wanted to go to the gym, but as a typical poor college student, couldn’t afford a membership (and I’m not spottin’ her any $$$).  Instead, I taught her how to make her own boot camp.  This way, she can work out anytime she wants at a local park or track .  This evening, I did the boot camp with her and her friend, Tasia.   They really enjoyed it so I figured I share my “formula” with you guys.

To get started, you will need:

  1. 2 light/medium hand weights (1-10 pounds each for ladies; 5-20 pounds each for gents)
  2. Yoga Mat or large towel
  3. At least 100 yards of flat land and/or 1 standard running track (400 meters around)

    Tasia and Kort after we finished – they are too young to be this tired! LOL

Brit’s Boot Camp Formula:

+Warm Up

+ 2 Cardio circuits  (3-4 cardio exercises in each)

+4 Resistance circuits (4 strength and toning exercises in each)

+ “Booty Kickin” Finale                (~10 minutes anaerobic cardio = sucking air!)

= 100% effective FREE personal boot camp

Here’s the complete boot camp that we did today.  Print and save or create your own – enjoy!

Here are some pics of us doing the exercises in case you are unfamiliar with some of them 🙂

squat w/ should press – part 1

squat w/shoulder press – part 2

Triceps kick back on 1 leg

side squat walk (get it KORT – LOL)

lunge w/ bicep curl – part 1

Lunge w/ bicep curl – part 2

frog/star jump – part 1

Frog/star jump – part 2

plank row

donkey kick

side lunge w/ torso twist

back fly

berry pickers

leg lowers on back (Tasia is clearly in pain-LOL)

side to side leaps

front shoulder raise

side shoulder raise

wood chuck jump – part 1

wood chuck jump – part 2

plank – mountain climbers

Advertisements

Author: Brit

I'm an entrepreneur, blogger and fitness instructor energized by FIERCE fitness, family, sunshine and hard work. Thanks for checking out my blog!

4 thoughts on “Brit’s Ultimate DIY Boot Camp

  1. Yay! Can I join in the fun?!

  2. Love the format of the plan. Easy to quickly glance at, but includes the key info.

Let Brit know what's on your mind!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s