Get Lean, Mean & Healthy Bootcamp – Workouts Round up

If you’ve been following this site and in particular the Eat-Sweat-Think facebook page then you’ll probably know I recently ran an 4 week virtual online bootcamp (See Get Lean, Mean & Healthy Bootcamp post).

The purpose of this bootcamp was not to offer a quick fix that will suck away your love handles quicker than an LA plastic surgeon.  Nor was it to put you through a restrictive regime that got you wanting to gnaw away at your own knuckles due to hunger or throw yourself in a vat of antiflam balm because your body feels so sore.

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The premise behind it was to provide you with a 4 week guide to embed new food, fitness and thinking habits that will move you towards a healthier, happier, leaner and generally more awesome you.

The food and workout guidelines were included in that epic (‘War and Peace’ like) post.  I wanted the plan to be as flexible as possible when it came to eating so it could work round your lifestyle, but I posted a few recipes to give you some ideas like Brett’s scrum Meatballs with Zuchinni pasta and his amazing Seafood Chowder.  I posted an ‘Interview to Inspire’ article to help you believe in the power of making basic healthy changes.  Then everyday I would post a workout along with some motivational words to assist everyone following to stay on track.  Kind of like having your own virtual bad ass PT I like to think (cos I like to be a little bit bad ass) and the coolest thing for you is there was no cost, no catch other than it would require some changes and dedication on your part.

The feedback I have received from those that followed the bootcamp has been amazing, from glowing skin, to flatter bellies, to inches and kilos lost.  I know I’m biased but that’s pretty damn awesome for a month.  All of this reported back from those peeps with pride, a renewed motivation, and excitement for what they can achieve for the future…..and the best they actually felt healthier and better about themselves.  Here are some of the comments of feedback received on the facebook page –

  • “Thanks lotty, yr amazing! My tummy’s a lot flatter, clothes fit looser, have lots of energy and i look better than ever” – Rochelle
  • “Did what I could. Last 2 weeks was hard with school holidays regarding exercise. Nutritionally did really well. Clothes looser, all is great” – Vaneesa
  • “As a result I’ve almost cut refined sugar completely out of my eating habits and feel better for it, even given the ridiculously long hours at work for the past month. Oh, and I learned that peanuts are legumes and a whole heap of clean eating recipes. Thanks” Darren
  • “Thanks a lot, It came at the right time I had already changed a lot in my diet beforehand but I was scared of giving up my rice and oats,sugar as well I must admit, but I did and wow can’t believe it! My body feels great especially inside where I was having a lot of problems, now just have to get the outside under control  wasn’t able to follow the exercise routine as much as I wanted. Thanks again! Xo” -Debra
  • “I loved being in a community of others and reading messages, kept my motivation high. I love being able to sit next to Matt when he has his nightly chocolate indulgence and not crave it one bit. I love being leaner, more toned and stronger. Looking back I enjoyed it all but I know there were a few moments that challenged me, I’m stronger and feel like I know myself better. Thanks Team Turnidge.” – Pru
  • “Feeling great. Thank you Lotty and Brett! Skin brighter. Better sleep. Clothes fit nicely. Feeling starfish almost every day is great. Thanks for helping me kick it into gear. ” – Alyssa
  • “I did most of the training sessions and repeated the fitness test tonight. Took 3 min off my previous time!” Kerryn
  • “Thanks Lotty for sharing your amazing knowledge, a friend and fellow gym buddy of yours put me onto your page back in October last year. It has been great reading your posts, the best thing I have gotten about it all is the power of clean eating. I am about 2.5 kg off my next milestone weight and I am loving all the positive comments about my changed body. When everyone asks me how, I tell them clean eating!” – Tracy
  • ” I have lost 4- 3kg over the last 4 weeks with no sugar (a couple of slips) and generally following the bootcamp clean eating.  I’m loving my new way of eating.” – Helen

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Wow – this is why I do this.  I know the benefits I feel each and every day from following a healthier lifestyle and to share what I’ve learnt  with others and know they are seeing benefits too makes every second, minute and hour of love and passion I put into this blog totally worth it.

I promise you this feedback is true and real from people that exist.  I haven’t listed their surnames or where they live as not sure that’s the done thing nowadays but I can assure you these comments were genuinely received reporting genuine results. Kind of cool to know that this really works, hey it’s not rocket science, eat real food that’s in it’s natural state, move the body and start to believe in yourself and magic happens – true story . It’s that simple but as we all know just because something is simple doesn’t mean it’s easy.

Now that the bootcamp has come to an end I thought I would collate the 4 week workout plan plan that I put up daily on facebook into one post so you have it for future reference.  For those of you that followed the 4 week plan you might like to start back at the beginning or use it as a kick start every now and again when you feel you’ve lost your way a little.  Or you might like just to use some of the workouts for ideas and inspiration.

So here it is for you to use and enjoy as you wish.  If there is anything you don’t understand then just leave and comment on this post and I’ll respond.  I’ve put links to some of the exercises but if you are not sure of what the exercises are then you should be able to find them all if you search on ‘You Tube’.

One thing to remember before reading on is that this bootcamp had 3 key dimensions – the workouts being just one.  The other 2 key elements were the food (I”ll say it again you can’t exercise off a bad diet) and your thinking, after all it’s our thinking that drives our habits.  So to replace bad old habits, with flash new healthy ones you need to change your thinking (read the ‘Let Go of Your Nuts’ post if you want more clues on that).

Week 1

Monday FIT TEST This workout is also acts as a benchmark of where your fitness is at when you start.  Give it your all and you’ll compare the results with a retest in 4 weeks.5 to 10mins warm up (either jog, power walk or bike to warm up the body)Then do the following workout – do not move on to the next exercise until you have completed all reps from the previous exercise.  Take as little rest as possible.

  • 20x Burpees
  • 50x Tricep Dips
  • 100x Body weight air squats (use a low bench as a target for your bum to touch)
  • 50x Press ups (try to do some on your toes at least and record how many)
  • 100x Forward Lunges (50 each leg)
  • 50x v sits
  • Run 2k (if you are doing this at home measure out a loop that is roughly 1.5 to 2k and make sure you do the exact same loop next time).

 

Record your time from the start of the burpees to the end of the run.

 

Tuesday SUPERSET WORKOUTDo 3 sets of each superset pair (12 reps each) and don’t go onto the next pair til you’ve completed the pair you are on.Do a weight that you can just about do for 12 reps (ie it should be quite challenging – the weight drives the intensity of the workout).In between each pair get your heart rate up by doing 2 mins of either skipping, burpees or mountain climbers.Superset 1Weighted squats (with weighted bar)withBent over RowSuperset 2Walking Lunges (holding a dumbell over head)

with

Press ups

Superset 3

Step ups on to a high box with Barbell

with

Bicep curl and shoulder press combo move

 

Wednesday 5 rounds for time of

  • 20 jump squats (touch floor between legs between each one)
  • 20 Salute press ups20 Reverse Lunges (10 each leg)
  • 20 Kettle Bell Swings
  • 20 Ice skaters (lateral side hops on to each leg like a speed skater)

Between each round hold a 30 second plank

Thursday HIIT (High Intensity Interval Training) SessionEither RUN, BIKE or ROW like you stole something by doing intervals of 10x1min hardout /1 min easy.Make sure you do at least 10mins of easy cardio to warm up before hand and 5mins easy after.Core Finisher – Finish with a bit of core work of 3 x 45sec plank holds and 3 x 30sec side planks (3 each side).
Friday

Rest, relax and stretch day.

No hard workouts or cardio today. Stretch and rest the body so it can repair.

 

Saturday Gym WorkoutDo 4 to 5 rounds of the following circuit.

  • 12xClean and press
  • 12xRenegade Rows (hold a dumbbell in each hand and do press up with elbows close to body – between each press up row the dumbell up bending your elbow on each side. Concentrate on keeping hips level)
  • 12xBox Step ups with a barbell weight on your back
  • 12xJacknifes on a gym ball (start in press up position with your feet on a ball and core engaged, then bend you knees and raise your hips up)

In between each round skip for 60 seconds and do 5 burpees.

Note – If you are confused on any of these exercises then go on you tube and search on them and you should be able to see demo videos.

For those of you without gym access try this –

  • 15 x ass to grass squats (ie very low – use a low step or box that you touch your butt on as a marker)
  • 15 xPike Push ups (start in a pike or in yoga what’s known as a downwood facing dog position and do a shoulder push up, this emphasizes the shoulder muscles rather than a traditional push up which focuses on chest)
  • 10 (each leg) Forward and reverse lunge (do forward lunge and go straight into reverse lunge on same leg – that’s 1 rep)
  • 20 x slow mountain climber plank (get in plank position and slowly bring you knee across towards opposite shoulder keeping hips as level as possible – that’s 1 rep, alternate legs)

In between each round do 60 seconds of skipping, even if you don’t have a rope mimic skipping, followed by 5 burpees.

4 to 5 rounds depending on fitness.

 

Sunday

SUNDAY FUNDAY – BE ACTIVE, HAVE FUN DOING WHAT YOU ENJOY.

Today there is no workout mission other than to be generally active, relax the mind, have fun and be fully present of each moment this day brings. Do what makes you happy. Why not try a new activity you’ve not done before like paddle boarding, or roller blading, or have a go at a local climbing wall, go for a stroll down a new walking route you’ve not done before.

Be silly and have fun with your kids or your friends. Maybe even kick a ball around or play frisbee in a park.

Also take a few mins today just to breathe deeply, relax and think about all the things in your life your grateful for.

Lets get those feel good, happy hormones flowing in abundance round your bodies.

Week 2

Monday 10-4 burpee circuitIf you have time follow this with a finisher of 6 to 8 x 20 second hill sprints with 40 second recoveries (either outside or you can do this on the treadmill by setting at an incline of at least 8% – hold onto the rails and step off while you’re recovering).Pump your arms, lift your knees – max effort. Fully recover before doing your next one – this will put your metabolism into overdrive for hours after due to something called EPOC. You can find more about what EPOC is and it’s benefits to your fitness and metabolism here.http://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption
Tuesday Basecamp WorkoutIt’s called a basecamp workout because there is 1 exercise that is your basecamp exercise you keep going back to. In this case Sumo squats which are wide leg squats. Perform 10 reps of the following exercises in circuit style but always doing 10 sumo squats in-between.

  • 10xbox jumps (use your stairs or stable stool – I used my deck)
  • 10xT-push ups (press up with a side plank between each rep)
  • 10xBack ups
  • 10xBurpees
  • 10xLunge get ups

If you are unsure of any of the exercises then no problemo – Here is a link to a vid that Brett and I whipped up

http://www.youtube.com/watch?v=cYCYUfMnk1s

Apologies the sound gets a little muffled in the middle for a few seconds (Brett had his finger over the mic oops) but you’ll get to see how the exercises are performed.

Aim to do 3 to 4 rounds with as little rest as possible.

 

Wednesday Tabata Circuit WorkoutPerform each group of exercises for 20 seconds (doing as many reps as you can) with 10 seconds rest. Alternate exercises A and B in each group for 4 mins (so you’ll be doing each one 4 times. Then move on to the next round).All in all this workout will take 16 mins if you do each group – or if you’re extra keen do it through twice. Phew.Group 1

  • Exercise A – Salute Press ups
  • Exercise B- High knee running on the spot (fast as you can)

Group 2

  • Exercise A – Tricep Dips
  • Exercise B – Burpees

Group 3

  • Exercise A- Plank Hold
  • Exercise B – Jump Squats

Group 4

  • Exercise A – Pike Push ups
  • Exercise B – Side speed skater jumps.

In addition to this try and do at least 30mins of walking too at a different point in the day. Keep moving – keep changing

Thursday HIIT SessionMake sure you do a good warm up at least 10mins of light cardio – you want your body to be warm for this so you can max it.Then run, bike or Row16 x 30 seconds sprint / hard effort with 1 minute easy recoveries in between.Do this between 14 to 20 times depending on fitness.Core finisher – 3x 20 v-sits for a core finisher.
Friday

Rest, relax and stretch day.

No hard workouts or cardio today. Stretch and rest the body so it can repair.

 

Saturday Chipper WorkoutA chipper is a list of exercises to work through or chip away at. Do not move onto the next exercise until you have completed all the reps of the previous exercise.There’s a lot of reps but that’s the point. In brackets I’ve put options for those people to try that are doing this workout at home. Try to get through it with as little rest as possible whilst maintaining good form.Make sure you warm up and cool down for 5 to 10mins before and after this workout.

  • 50x Walking lunges holding dumbbells (body weight at home)
  • 50x Press ups20 Burpees
  • 75x Fronted Weighted Barbell squats (without weight at home unless you can find something)
  • 50x Barbell Bent over Rows (tricep dips if at home and have not weights)
  • 1min Side Plank – 1 min on each side.
  • 100 Mountain Climbers
  • 50 Clean and Press with Barbell (50 pike push ups if at home)
  • 3 mins (accumulative) of Plank hold – hold for as long as you can and keep going til you’ve done 3mins total

Finish with 2k Run, Row or bike

Sunday

SUNDAY FUNDAY – BE ACTIVE, HAVE FUN DOING WHAT YOU ENJOY.

Today there is no workout mission other than to be generally active, relax the mind, have fun and be fully present of each moment this day brings. Do what makes you happy. Why not try a new activity you’ve not done before like paddle boarding, or roller blading, or have a go at a local climbing wall, go for a stroll down a new walking route you’ve not done before.

Be silly and have fun with your kids or your friends. Maybe even kick a ball around or play frisbee in a park.

Also take a few mins today just to breathe deeply, relax and think about all the things in your life your grateful for.

Lets get those feel good, happy hormones flowing in abundance round your bodies.

Week 3

Monday Do 3 rounds of the following circuit.(2 if you are at a beginner level fitness).You do every exercise for 50 seconds and get 10 seconds to recover / change over to the next.

  • Pike Push ups (
  • High knees running on the spot
  • Walking lunges
  • Mountain Climbers
  • Tricep Dips
  • Jump Squats
  • Plank Hold
  • Burpees

Take 30 seconds to 1 min recovery between each round.

It should get you sweating and puffing.

Tuesday Find a field, park, or large grassy area to do this workout. If you can’t use a treadmill or find a path, area that has a strait of about 150metres. It doesn’t have to be accurate to the nearest meter – maybe map it out just by running fast for 30 to 40secs and put a stick in the ground.Ok with that in mind here is the workout.Warm up well then do

  • 25 x Air squats
  • 25x press ups
  • 25x v-sits

Then run there and back on your area you’ve mapped out (so 300m roughly – if you do 150 there and 150 back)

Then back to the squats, press ups, v-sits but this time reduce to 20 reps of each exercise followed by the run.

Each round reduce reps of exercises til you are down to 5reps so the workout will look like this in total.

  • 25, squats, press ups, v sits,
  • 300m run
  • 20xsquats, press ups, v sits
  • 300m run
  • 15xsquats, press ups, v sits
  • 300m run
  • 10xsquats, press ups, v sits
  • 300m run
  • 5xsquats, press ups, v sits
  • 300m run

 

Wednesday Take 4 of the exercises you have done in circuits so far.Try to choose 4 exercises that work different parts of the body or recruit lots of different muscles. For example, Jump squats, Salute Push ups, Dips and walking lunges holding a weight overhead.Do 15 reps of each and as many rounds as possible in 15 minutes.
Thursday HIIT Session10min warm upRun, bike or row the following.10 x 1min easy, 1min moderate pace and 1 min hard.You can walk on the easy if you have to but make the hard pace right up there.Finish with 5 to 10mins easy cardio then spend at least 15mins of stretching.
Friday

Rest, relax and stretch day.

No hard workouts or cardio today. Stretch and rest the body so it can repair.

 

Saturday Reverse Rep WorkoutIt is best to do this workout outside of in a large space where you can measure roughly 10metres in length.Warm up with 5 to 10mins easy cardio.Start with 12 reps but drop a rep each round – kind of like a reverse pyramid.

  • 12 burpees (with a tuck jump after each one)
  • 12 diagonal lunges (touching ground with hands and keeping chest up)
  • 12 Moving Press ups (do a push up and each time move hands to a different place)
  • 12 leg squats (12 each leg and try to get as low as you can maintaining balance)

Then crawl the 10 meters out and lunge back and go back to circuit above but drop reps by 1 so you do 11. Each round drop by 1 rep until you are down to 1 so you go (12, 11, 10, 9…..etc)

Record your time.

Sunday

SUNDAY FUNDAY – BE ACTIVE, HAVE FUN DOING WHAT YOU ENJOY.

Today there is no workout mission other than to be generally active, relax the mind, have fun and be fully present of each moment this day brings. Do what makes you happy. Why not try a new activity you’ve not done before like paddle boarding, or roller blading, or have a go at a local climbing wall, go for a stroll down a new walking route you’ve not done before.

Be silly and have fun with your kids or your friends. Maybe even kick a ball around or play frisbee in a park.

Also take a few mins today just to breathe deeply, relax and think about all the things in your life your grateful for.

Lets get those feel good, happy hormones flowing in abundance round your bodies.

Week 4

Monday This circuit is for the gym but I’ve given options in brackets for if you are working out at home and don’t have equipment.Do each Circuit (4 times through – cut down to 3 if you are particularly short on time).Circuit A

  • Leg press (non gym options is squats getting as low as you can)
  • Mountain climbers
  • Jumping lunges
  • High Knee run

4 rounds of the above – 45 secs on 15secs recovery.

After you’ve done circuit A do 5 mins of active recovery before moving onto Circuit B – a 5min jog or power walk or cycle. Keep moving through out the 5min active recovery.

Circuit B

  • Chest Press with either barbell or dumbells (Press ups for non gym option)
  • Burpees
  • Dips
  • V-sits

Again 4 rounds of 45 seconds recovery in between each exercise.

Have the weight on the leg press and chest press to a weight that’s tough but you can still maintain good form on.

Tuesday NEK MINIT CIRCUITIf you have a timer set it to beep every minute on the minute.At the start of each minute do 6 burpees plus one of the options from the list below. You work your way down the list sequentially and then start back at the beginning.

  • 14 T push ups
  • 14 alternate reverse lunges
  • 14 jump squats
  • 14 Crab Twists (suspended up on back by legs and arms, butt in air touch opposite hand to foot or shin keeping butt up)
  • 14 back ups (from standing to flat on your back as quick as you can and back up again)
  • 20 Ice skater (side to side leaps)

Do 3 rounds which will be 18mins. Remember on the minute every minute 6 burpees. If you finish the exercise reps for that round early take the rest if you don’t finish them cut short and get back to the burpees.

When you’ve completed that circuit if you have time do a finisher of 15 min progressive run as follows

4 mins easy pace, then 4 mins moderate pace, 4 mins hard then 3 mins easy to cool down.

Make the hard pace – hard – hang in there and push yourself right out of your comfort zone.

Wednesday This workout is designed to work on your core as all the exercises have an element of core even when they work other parts of the body.Do 3 rounds of the following circuit.

  • 16 T Press ups
  • 2 x10 meter lengths of crawl out and walking lunge back holding your hands up over your head
  • 16 slow mountain climbers – from plank position bringing your knee across towards opposite shoulder and then swapping
  • 12(each leg) x single leg dead lift touching the ground with opposite hand
  • 30 second plank hold
  • 15 v sits

Between each round to 1 minute of high knee running on the spot holding your hands up over your head.

Also trying and do an additional 30 to 45 mins of being active today whether it’s brisk walking, an easy run, swimming or what every floats you boat. Make sure it gets the body moving without pounding the joints too much.

 

Thursday HIIT SessionDo a good 10 to 15min warm up of easy cardio then either run, bike or row…12 x 1 min fast and hard with 90seconds really easy recovery. Get those 1min efforts right up there so you’re almost puffing smoke out your ears.This is no easy session – you will be out of your comfort zone and if you’re not than go harder.Core finisher – 3x 45 second plank hold and 3x 30 second side plank.
Friday

Rest, relax and stretch day.

No hard workouts or cardio today. Stretch and rest the body so it can repair.

 

Saturday Fit Test ReplayToday is your chance to see if the last 4 weeks have improved your fitness as you’ll have another go at the Fit test you completed on Day 1 of this bootcamp.I’m hoping you’ll see some encouraging improvements if you’ve been following bootcamp these past few weeks.Make sure do a good warm up of at least 5 to 10 mins easy cardio. Do a few easy body weight squats, a few easy press ups, some walking lunges. Just 3 to 4 of each to get the body limber and ready to rock, roll and thoroughly blast the fit test workout below. Do not move onto the next exercise until you’ve completed all reps of the previous.

  • 20 burpees
  • 50 Tricep Dips
  • 100 Body weight air squats (use a low bench as a target for your bum to touch)
  • 50 Press ups
  • 100 Lunges (50 each leg)
  • 50 v sits
  • Run 2k (or same distance you did on the Fit Test previously).

You should have NOTHING left at the end. Put everything into this. I want you totally STARFISHED on the floor at the end. Don’t listen to the voice in your head that tells you that you can’t push harder – you can!!

Sunday

SUNDAY FUNDAY – BE ACTIVE, HAVE FUN DOING WHAT YOU ENJOY.

Today there is no workout mission other than to be generally active, relax the mind, have fun and be fully present of each moment this day brings. Do what makes you happy. Why not try a new activity you’ve not done before like paddle boarding, or roller blading, or have a go at a local climbing wall, go for a stroll down a new walking route you’ve not done before.

Be silly and have fun with your kids or your friends. Maybe even kick a ball around or play frisbee in a park.

Also take a few mins today just to breathe deeply, relax and think about all the things in your life your grateful for.

Lets get those feel good, happy hormones flowing in abundance round your bodies.

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