Tuesday, November 20, 2012

3 Holiday At-Home Workouts from Texas Fit Chicks Boot Camp

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The holidays have arrived...along with all those treats you don't usually eat. I wanted to put together a few at-home workouts for you, so  you can burn off that pie! Hope you have a wonderful Thanksgiving with friends and family...

Be sure and warm up before you workout

5..4..3..2..1 Workout

5 minutes of cardio:
1 minute booty-kicks
1 minute high knee run (or march)
1 minute jumping jacks
1 minute Squat Jumps
1 minute Mountain Climbers

4 Rounds of Leg Exercises
Forward/Reverse Lunge with rt leg - 15 reps
30 Super Slow Squats (count for 3 down/3up)
Forward/Reverse Lunge with left leg - 15 reps
Donkey Kicks - 15 on each leg (on all 4's knee bent, lift and lower)

3 Rounds of Cardio
20 Burpees
20 Star Jumps
20 Side to Side Hops

2 Minutes for the Core
Forward Plank - 1 minute hold
Side Plank - each side for 30 seconds
Repeat 2x

1 Minute at the Wall
Wall sit

GO for 2-3 Rounds if you can!


Jump Rope Fat Blast Workout

50 Jumping Jacks
30 sec Jump Rope
20 Alternating Lunges
30 sec Jump Rope
10 Tuck Jumps 
30 sec Jump Rope
20 squats
30 sec Jump Rope
1 minute High Knees
30 sec Jump Rope
10 Squat Jumps
30 sec Jump Rope
10 Burpees
30 sec Jump Rope
20 sec Mountain Climbers
30 sec Jump Rope
25 Push Ups
30 sec Jump Rope
1 minute Plank

Repeat 2X


Run Off the Pie Workout

20 Jumping Jacks
10 Burpees with Push Up
5 Minute run around the neighborhood
10 push Ups
20 Tricep Dips (can do on curb)
20 Curtsy Lunges (on each side)
5 Minute run 
30 second plank
15 Jump Squats
5 Minute run 
20 Bicycle Crunches
20 Mountain Climbers
10 Sumo Squats
5 Minute Run

Repeat total of 2x


Texas Fit Chicks Boot Camp is THE premiere womens fitness program in Tx. We offer training at a fraction of the cost! Our nationally certified fitness experts will guide you to your personal goals. All fitness levels welcome! 
We offer boot camp in Allen, Plano, Frisco, McKinney, Prosper, Allen, Richardson, Wylie, Anna, The Colony, Keller, Dallas, Spring, Braes Heights, University Park, Mesquite and College Station Texas

Check with your doctor before starting a new exercise routine. 

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