Summer Sweat-fest 2.0

A body-weight boot camp-style workout that can be done anywhere!

Team!
Happy July 4th week for all of you in the US! Whether you are celebrating the Holiday or just enjoying a summer vacation, this week's boot camp-style workout travels well and can be done outside with minimal equipment. 
Be safe and don't forget to hydrate!!
-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