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No Equipment Home Workout / Travel Workout / Home Boot Camp Workout

This is posted in two parts because YouTube won’t allow posts more than 10 minutes. Part I and Part II are intended to be done back to back WITHOUT rest!
PART I:

PART II:

This is posted in two parts because YouTube won’t allow posts more than 10 minutes. Part I and Part II are intended to be done back to back without rest.

I am posting this workout for two reasons:

1. My clients want a good workout they can perform at home with no equipment while I’m on vacation next week.

2.  I want a travel workout I can do without equipment while I am vacationing.

So, here you go!  This workout is similar to what many of my clients experience at Sync Fitness Boot Camp in Wallingford.  It’s some serious cardio and some great strength training as well.  This workout runs through 13 exercises without rest.  I recommend you PERFORM THREE ROUNDS of this workout, TIMING EACH ROUND.  Try to beat yourself with each round – you can do it!!  Try to limit your rest and REST ONLY BETWEEN ROUNDS, not between exercises.  Are you ready?!  Here’s the workout:

WARMUP:  Warm up of your choice.  Should last 3-5 minutes and be light to medium in intensity.  Some ideas are a light jog in your neighborhood, run stairs in your house, jump rope, jumping jacks.

WORKOUT:  Here’s the good stuff!

1. Forward / Reverse Lunges x 10 per side

2. Burpees (with or without Push Ups) x 15

3. Slow Bicycles x 20

4. 180 Jump Squats x 10

5. Inchworms with Push Ups x 10

6. Cobra x (5x:05)

7. Alternating Jump Lunges x 20

8. Staggered Push Ups x 10 per side

9. Leapfrog Squats x 10

10. Jump Squats x 10 (DO NOT REST BETWEEN LEAPFROG SQUATS AND JUMP SQUATS!)

11. Hand to Elbow Plank x 10

12. Jacknives x 15 per side

13. Airplanes x (5x:05)

COOL DOWN: You can do a cardio cool down, same as your warm up and then some stretching.  Don’t forget the stretching – it’s important!

The posted video goes through one round completely.  Use the video as much or as little as you need to.  Once you’ve got the moves down, feel free to mute my chatter and pump up your favorite tunes.  Happy sweating!

Sync Fitness Boot Camp: Summer Session in Wallingford!

The requests have been coming in: Will Sync Fitness be running another Boot Camp?? I am here to report: YES!

Join Sync Fitness for Boot Camp sessions that promise to BURN CALORIES, BUILD LEAN MUSCLE, and BLAST FAT. This is Seattle’s BEST Boot Camp. With over 6 years of classes under our belt in Seattle, Sync Fitness has learned what people love and what people hate (and what they love to hate!) We are here to help you make the most of your workouts and push you harder than you can push yourself. You’ll be pleasantly surprised by how much you enjoy the experience.

Here’s the nitty gritty:

WHEN:

July 7 – August 27

Tuesdays and Thursdays

6:30 – 7:30 pm

WHERE:

Wallingford Playfield

4219 Wallingford Avenue North

COST:

$320 for 8 weeks series

If you’re interested in test driving a class before committing, let me know. I’d love to have you come check out one of the current classes that run until June 25.

Seattle Boot Camp Up and Running (literally!)

Sync Fitness Boot Camp is off and RUNNING! Come join the fun every Tuesday and Thursday at the Wallingford Playfield. We meet from 6:30-7:30. $25 to drop in. Or prepay for the rest of the classes until June 25 and pay only $20 per class. Hope to see you at our next class!

 

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