Summer Boot Camp

Interval training on the go

Team!
Let the summer sweat-fest continue! Here is another, anywhere, anytime, intensity workout where you only need a clock and a little bit of space. This is an every-minute-on-the-minute interval time domain where you can adjust for the intensity that is right for you. Our movement sequence includes plyometrics, core stability, lower body power, and cardiovascular endurance. 
Enjoy this one! 
-Carla

This is an endurance grind with a core stinger that you can do anywhere with minimal equipment! The goal is a more moderate intensity for a sustained period with multiple endurance and core strength modalities. The magic here is in the time domain. Stay with the every-minute-on-the-minute schedule strictly, but adjust your work-to-rest ratio and pace of your repetitions to adjust your intensity. Whether you’re feeling like a sweat-fest or an active recovery day, today’s workout will give you what you need.

Warm-Up

AMRAP 5 (As many rounds of the three movements as possible in 5 minutes). Perform each movement sequentially for a total of five minutes.

• 10 high knee runs

• 10 alternating lunges (in place) – body weight

• 10 easy push-ups

Movement Practice

Take 5-10 minutes to select your movement options and test out each movement sequentially for 2 rounds of all four movements. A suggested strategy is to pick a movement option/rep number that is doable consistently across all 7 rounds of the workout and do your best to stick to it!

Workout

HOW TO: For a more intense workout, plan to adjust repetitions to work for 45 seconds of each minute at a faster pace, leaving 15 seconds of rest between movements. For more of an active recovery workout, use a 30 seconds of work/30 seconds of rest ratio at an easier pace for each 1 minute interval. Not sure? Pick something in between! Your score at the end is your total number of reps for all rounds.

EMOM 28 (Every minute on the minute for 28 minutes)

• Minute 1: 25 Jumping air squats

  Alternatives: 60 single under (or simulated) jump rope, jumping jacks, or high knee run in place (R+L = 1 rep).

• Minute 2: 25 Mountain climbers

(Right + left = 1 rep) –(alternative: bicycle crunches)

• Minute 3: 5-8 burpees

• Minute 4: Boat pose hold.

  Modification: bend your knees or intermittently gently hold behind your knees to get you through the 30-45 seconds without rest.

You’re Welcome! ;)

Cool-Down

Hydrate, hydrate, hydrate!!!

We have two options this week! This first yoga sequence is a little longer - because it’s vacation and what better time to treat ourselves to a little extra self-care.

25-minute Post Workout Yoga for Tired and Sore Muscles - Five Parks

For those of you working this week or pressed for time, try this quick 15-minute stress-relief yoga sequence

#dontskiptheyoga

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A Revolution in Women’s Healthcare is coming this November!

Click HERE to join the waitlist for priority booking

Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.

Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.

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For a special “Sneak peek” into the practice, check out my Consultation Services and the Crown Jewel of my practice, the Health and Wellness Concierge service!.

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