Sunday, November 28, 2010

Burn Baby Burn

So yesterday morning, the hubs and I were recruited for a little help. You see, every Saturday during the months of November and December, our gym (where I train and teach classes) puts on a HUGE FREE bootcamp for all the members (non-members pay a small fee). We set up 60-65 stations throughout the gym. Some are cardio, some are plyometric, some are functional, etc. 45 seconds on each station and 10-15 seconds rest. Its one sweaty mess! Here’s a little motivation to get you to the gym!

    Watch how I get a suprise close up of the hubs, haha!

video
Wild Basin Members Burning off those thanksgiving calories. Just look how hard they are working! I love how dedicated they ALL ARE!

Since I didn’t get to workout out with them, I did my own circuit afterwards. After picking the brains of some other trainers, here’s what I ended up with. Let m know if you try it!

Thanksgiving BURNOUT Circuit

  • .25 miles on treadmill at 8mph (fast pace for you but not full out sprint),  1/2 mile on bike at 10 resistance and 85rpm, followed by 2 minutes on stairmill at level 14
    • squat press- medium heavy weight (12-15 reps)
    • reverse lunge with front raise (16 reps- medium weight)
    • Single leg squats with medium heavy weight (10 each leg)
    • windshield wipers (20 reps)
    • v-ups (20 reps)
    • ball tucks or hanging abs (20 reps)
  • 25 miles on treadmill at 8mph (fast pace for you but not full out sprint),  1/2 mile on bike at 10 resistance and 85rpm, followed by 2 minutes on stairmill at level 14
    • chest press –medium heavy weight (12-15 reps)
    • pull ups- very light assistance (10-15 reps)
    • bar curl-medium heavy weight (12-15 reps)
    • skull crushers- medium heavy weight (12-15 reps)
    • High Box or Bench Step ups- 10 on each leg with heavy weights
  • REPEAT 3X!!!
I finished with a 1.5 mile run so that I got in 3miles during this circuit. Took me about 75 minutes or so. Felt good. try to do without really taking breaks. It’s a non-stop circuit. Stretch after!
I am feeling the DOMS already. hehe! I made some yummy filler up GF thin bread. I’ll post the recipe soon. It’s perfect because you can use some of your thanksgiving leftovers and/or ingredients.

44 comments:

April said...

Nice circuit! Hope you had a wonderful Thanksgiving!!

lindsay cotter said...

We sure did! How did your pumpkin pie turn out?

Kelly said...

That's a hard core workout! You must be tall because 8 mph for 5'2'' me IS sprinting. :)

Heather @ Where's the Beach said...

Woohoo - that's a workout! Love it and I see you're trying out Disqus ;-) How are you liking it so far?

Kris M O'Connor said...

Ha! I LOVE this! I saw people on gliders, doing mountain climbers, getting busy with the rings - uh - have you been conspiring with my trainer? Super cool - UBER great workout too - we can never get bored with this type of stuff! Thanks for sharing ;-)

Zoe @ Simply Seasonal said...

You're crazy! Haha :) I should really go do this...

April said...

Holy cow that's a workout!! You go!!

Dorry said...

This really inspires me b/c I always stick to the same old routines... The gym at our apartment complex has all these machines necessary for me to do this circuit and I think I'm going to give it a whirl this afternoon!

Christin@purplebirdblog said...

I do miss having a personal trainer for the circuit routines... those were fun but something I have a hard time getting myself to participate in! :)

Kristina @ spabettie said...

this looks great... and the video motivated me to get out and do it! we've been busy enjoying the family, so I have not worked out since my Thursday morning run... Yikes!

love the video and the close up! ;)

Jess said...

Ohhh that is an intense cross-train workout you got going on there! I may have to steal this one at some point when I"m bored silly of my own workouts this winter. Sounds killer!!

janae@hungryrunnergirl.com said...

I would kill to be able to workout with you! That circuit sounds amazing and SO hard! I loved the close-up on your hubby ha he had no idea!! Your gym looks really nice and everyone was really pushing themselves. Can't wait for the bread recipe.
I am trying your circuit this week! I will probably do the elliptical instead of the treadmill though:) Will you remind me what you used for water jogging again. Didn't you use some sort of belt??

Nellie said...

I gotta say...watching your video did not miss my bootcamp trainer days AT ALL!! Waking up at the butt crack of dawn to motivate others was not my bag, baby! Glad to see you were enjoying it though :) The extreme closeup of your hubby's startled face was priceless!

katie said...

YEAHHHHH Girl killer workout!!!!
Cant wait for the bread recipe- i bet its awesome as always! happy sunday!!!

Paige said...

That workout sounds intense! Burn for sure!

Madeline said...

I need to write that workout down! Total sweat fest!

Katie said...

This looks awesome and I'm totally going to try this, since I'm on a circuit kick these days! Circuit training seems to be my method of madness lately and usually ends up making me super sore, which I'm okay with. HA! I hope you had a wonderful Thanksgiving and you are enjoying the last bit of the long weekend. :)

Lisa @ bakebikeblog said...

What a great workout indeed!!!

Katie said...

You and your husband's lives are so inspiring! I am planning on going into the health/fitness career field after college, so your blog is a great place to get a look into the life of all things health and fitness related! Like you, I love working out and eating healthy - it makes every day feel so much better, and I feel like I am doing something wonderful for myself and my future.

Now, I do have some questions. I've had past experience with an eating disorder, and ever since then, I haven't been able to find a way to eat and stick with it. It seems like I try every new fad diet or way of eating. I have been vegetarian, vegan, pesactarian, raw vegan, omnivore, etc. etc. I have tried Body for Life, low carb diets, low fat diets, all to try to get a solid, body with a flat and firm stomach.

I eat a very healthy diet, but there are things that I know I can change that would make me feel up to my 100% potential. I still consume some overly processed junk, and I want to change that. I also want to start consuming mostly local or organic foods. It's hard, though, on a college student's budget.

I guess what I am wondering is, what do you recommend? What do you eat on a daily basis that makes you feel your greatest? Do you eat fewer carbs to maintain a lean look and flat stomach? I know you eat gluten-free. Is this due to an allergy? Or does it just do better for your body? Do you recommend a gluten-free diet? I know Lori, from What Runs Lori, eats a mostly gluten-free diet, but isn't celiac. I am just trying to find a way to make me feel 100% great most of the time. :)

You can reply to me through email at: lemonhead10@hotmail.com

Thank you...and I love your blog!

Katie

Rebecca Lustig said...

oh thats so fun! makes the gym less competitive and dreadful, i think!

Cara Craves... said...

Looks like a tough but great work out!
I love circuits like that...they are great
so that I do not get bored.

mamarunsbarefoot said...

Wow that is an incredible workout!!!

Chuckfeerick said...

Nice- I like it! I had something like that planned for tomorrow but might work in some of this!

Way to work hard James...

Sarena (The Non-Dairy Queen) said...

I love circuit training! This looks like a great workout!

As for you question to me about using Bob's GF AP flour, I absolutely think it would work. I would add xanthan gum though so they stick together. Let me know if you try them. Have a great day!

joannasutter said...

I dig it! Buy why in the world wasn't the hubs participating??

lindsay cotter said...

is resting due to knee issues. Poor guy!

Mindy said...

WOAH! I'd be four paws up after doing that once! I like to think of myself as one fit cookie, but I don't hold a cndle to anyone that can do that 3x's!! You are frikkin SUPERWOMAN! Keep it up!
xo
Mindy

Livefortherun said...

UM this is worth the drive! I got excited just by watching the video - how friggin cool. Smart idea, I seriously want to try this.

And hello hubs, can't blame you for getting up close;)

Sarah @ The Smart Kitchen said...

I have never done a circuit, but just looking at that makes me tired.

ERG said...

I might have to give the work out a try. I will asume that there is a decimal missing somewhere...cause I am not running 25 miles even ONCE on a treadmill! I need to google windshield wipers now. I think I have enough of the rest of the stuff here at home :)

Great ideas here!

Allie said...

Wow that sounds like a fun workout, like you'd never be bored! Your video made me lol at the end :)

Wholewheatorbust said...

Dddddayum! That is a good workout! I am going to do it soon, perhaps tomorrow or Wednesday. I have seriously been needing some inspiration - my workouts have been getting boring and tedious. I also need new music! You should post your playlist!

Nicole said...

I love it!!! Work it! I wish my gym did something like that!!!

Suzanne said...

This is an awesome workout!! Apparently we're two peas in a pod - yours looks similar to the one I posted a few days ago. Will give it a try - thanks!

Jen said...

Oh...thanks for posting this burnout circuit. Always looking for inspiration for my classes and personal workouts. Love your playlist too. Awesome!

Jen said...

Oh...thanks for posting this burnout circuit. Always looking for inspiration for my classes and personal workouts. Love your playlist too. Awesome!

ERG said...

I might have to give the work out a try. I will asume that there is a decimal missing somewhere...cause I am not running 25 miles even ONCE on a treadmill! I need to google windshield wipers now. I think I have enough of the rest of the stuff here at home :)

Great ideas here!

Mindy said...

WOAH! I'd be four paws up after doing that once! I like to think of myself as one fit cookie, but I don't hold a cndle to anyone that can do that 3x's!! You are frikkin SUPERWOMAN! Keep it up!
xo
Mindy

Chuckfeerick said...

Nice- I like it! I had something like that planned for tomorrow but might work in some of this!

Way to work hard James...

Katie said...

This looks awesome and I'm totally going to try this, since I'm on a circuit kick these days! Circuit training seems to be my method of madness lately and usually ends up making me super sore, which I'm okay with. HA! I hope you had a wonderful Thanksgiving and you are enjoying the last bit of the long weekend. :)

April said...

Holy cow that's a workout!! You go!!

April said...

Nice circuit! Hope you had a wonderful Thanksgiving!!

Katie said...

You and your husband's lives are so inspiring! I am planning on going into the health/fitness career field after college, so your blog is a great place to get a look into the life of all things health and fitness related! Like you, I love working out and eating healthy - it makes every day feel so much better, and I feel like I am doing something wonderful for myself and my future.

Now, I do have some questions. I've had past experience with an eating disorder, and ever since then, I haven't been able to find a way to eat and stick with it. It seems like I try every new fad diet or way of eating. I have been vegetarian, vegan, pesactarian, raw vegan, omnivore, etc. etc. I have tried Body for Life, low carb diets, low fat diets, all to try to get a solid, body with a flat and firm stomach.

I eat a very healthy diet, but there are things that I know I can change that would make me feel up to my 100% potential. I still consume some overly processed junk, and I want to change that. I also want to start consuming mostly local or organic foods. It's hard, though, on a college student's budget.

I guess what I am wondering is, what do you recommend? What do you eat on a daily basis that makes you feel your greatest? Do you eat fewer carbs to maintain a lean look and flat stomach? I know you eat gluten-free. Is this due to an allergy? Or does it just do better for your body? Do you recommend a gluten-free diet? I know Lori, from What Runs Lori, eats a mostly gluten-free diet, but isn't celiac. I am just trying to find a way to make me feel 100% great most of the time. :)

You can reply to me through email at: lemonhead10@hotmail.com

Thank you...and I love your blog!

Katie

Zoe @ Simply Seasonal said...

You're crazy! Haha :) I should really go do this...