07/10/2016

Blondies BootCamp! Train with me!!


Helloooo my lovely readers! I trust you had a magical weekend and are getting ready for the week ahead?

If you follow my Instagram you would have seen last week I started a fun little online bootcamp, little work outs from me to you! Originally I started writing out these workout’s for my friend Shayne who was struggling to find his motivation in the gym… I was reluctant at first.. a) I’m not fully qualified yet b) could I create a workout for a guy that would push him to his limits? Apparently I pulled it off. After completing workout number one, he called me and asked if I was after his life! Success!! So I then decided to release workout 1 to everyone on my Instagram and the response was phenomenal – so many DM’s complimenting my work and thanking me for releasing a mini programme to give them idea’s and structure their programmes without charging a penny! It made me feel good, alas we have Blondies Bootcamp! I plan to release 5 workout’s a week. You can follow my Instagram and get them daily (week days) or you can check in here once a week where I will have uploaded the workouts from the week before!

So Blondies Bootcamp – Week 1 – Here goes!

Back Day:

Warm up – 15 minutes on the rowing machine, as much resistance as you can manage whilst rowing at a pace which keeps your heart rate up.

  • Dumbell Row- 4 sets/12 reps
  • Barbell Row – 4 sets/12 reps
  • Single Arm Row – 4 sets/12 reps
  • Lat Pull Down – 4 sets/12 reps/10 reps/8 reps/rest 60 seconds and then 4th set rep until burn out.
  • Warm Down – Rowing machine for another 15 minutes but switch your arms between 2 minutes overarm, 2 minutes under arm row, 30 seconds single arm row/ switch arm – another 30 seconds. Complete this circuit 3 times.

Leg Day:

  • Warm up – 5 minute Power Walk/Jog on the treadmill
  • Kettlebell or mini barbell walking lunges – 4sets/12 reps
  • Barbell squats – 4 sets/12 reps
  • Leg press – 4 sets/12 reps
  • Hamstring curl – 4 sets/12 reps
  • Warm down – stairmaster x15 minutes and stretch out

Arms workout & Abs Circuit:

  • Warm up – Rowing machine x 15 minutes focusing on contracting core
  • Dumbell bicep curls – 4 set/12 reps
  • Cable row tricep extensions (overhead) – 4 sets/ 12 reps
  • Hammer curls – 4 sets/12 reps
  • Tricep dips – 4 sets/12 reps

Ab Circuit – complete 3 times with a 60 second break between each:

  • 90 degree leg raises (you can add a twist to make these harder) x 20
  • Cable crunches x 20
  • Russian Twists x 20
  • Plank – aiming for 30 seconds minimum

Shoulders & Core cardio:

  • Warm up – rower x 15 minutes
  • Dumbell Lateral raises – 4 sets/12 reps
  • Barbell front raises – 4 sets/12 reps
  • Alternating Kettle Bell Press – 4 sets/12 reps
  • Rear Delt Rows – 4 sets/12 reps

Core Cardio Circuit – Complete twice with a 60 second break:

  • Mountain climbers – 1 minute
  • Reverse crunches x 20
  • Ball Pikes x 15

Chest Workout:

  • Warm up – Rowing machine x 15 minutes
  • Incline Barbell Chest Press – 4 sets/8 reps
  • Incline Dumbell Fly – 4 sets/ 8 reps (SUPER-SET WITH) Incline Dumbell Press – 4 sets/8 reps
  • Machine chest press – 4 sets/ 8 reps
  • & if your still buzzing after all of that (your crazy) set yourself a push up challenge – how many push ups you can squeeze into 2 minutes, 60 seconds of rest then go again.
  • When your ready to warm down hit the rowing machine for another 15 minutes.

& that’s it! I must mention, this is not my profession but my passion. It’s just a bit of fun, some ideas to chuck into your probably already great workouts. So just go with it! Have some fun! Enjoy!!

Happy Sweating!

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