Work Out 1
Warm up 5 mins
Jog, butt kicks, high knees, jumping jacks
Set 1 - body weight
• Hold straight arm plank for 60 sec
• Hold reverse plank for 60 sec (facing up, rest hands behind you and weight in heels
• Fore arm plank- alternate lifting legs. Gently raise each leg one at time about 6 inches off the ground. Squeeze glutes. 6 per leg
Set 2 - strength- lower body
• 10 squats
• 10 forward lunges, each leg
• 10 reverse lunges, each leg
• 10 more squats
• 15 calf raises
• Hold wall sit for 60 sec
Set 3 - cardio
1 min of each
• Jumping rope
• Mountain climbers
• Plank jacks
• High knees
• Lunge jumps
Cool down and stretch
Work Out 2
Warm up 5 mins
Jog, jumping jacks, high knees, butt kicks
10 of each, complete all without breaking in between.
• Frog hops
• Push ups (can modify on knees)
• Squats (keep weight in your heels, back straight, head up)
• Mountain climbers
• Bicycle crunches
Catch breath, grab water and repeat once more
60 sec of each:
• Straight arm plank
• Burpees
• Fore arm plank
• Burpees
Grab water
Wind sprints
Find a location you can run (track, park, running path). Sprint as fast a you can for 20 sec. rest 10 sec, repeat 8 times. (8, 20 sec sprints, 8, 10 sec rests)
Grab water and recover
Cool down and stretch
Work Out 3
Warm up 5 mins
Jog, switch kicks, side shuffle, penguins
10 of each, complete all without breaking in between.
• Frog jumps
• Walk outs
• Push ups with stars, each side
• Man-makers with weights
• Squat jumps
60 sec of each:
• Plank
• Reverse plank
• Side plank left side
• Side plank right side
• Burpees
20 reps of each:
• Crunches
• Bicycle crunches
• Frog crunches
• Leg lifts
• In and outs
Tabata: (download my Tabata songs off itunes)
• Push-ups (lift leg to make harder)
• Air squats (add weights to shoulders)
• Push-ups
• Air squats
Glute work 20 of each
• Donkey kicks (full)
• Donkey kicks (pulse)
• Fire hydrant (full)
• Fire hydrant (pulse)
• Stationary lunge (each side)
Cool down and stretch
Contributed By:
Jaime Rogers
Texas Fit Chicks
Boot Camp Instructor
Personal Trainer
What is Texas Fit Chicks?
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.
We create a fun environment for women to lose weight and get FIT! With over 125 camp times and locations across the state of Texas, we are the leader in womens' fitness. Our trainers are all (female) nationally certified and have a true passion for helping other women GET fit or STAY fit! Designed to be modified for all ages and levels of fitness, Texas Fit Chicks Boot Camp will change the way you look at fitness and yourself! We think every woman should have access to a trainer, at an affordable price. We believe that there is no need to yell, scream or intimidate women into working out and pushing themselves. Our trainers encourage you to push to the next level in a safe and effective way. You won't ever get bored or do the same workout twice! We have many clients that have been with us since we started, in 2009.
Our program is designed to dramatically change the way you look and feel in as little as 4 weeks. Our workouts and female fitness experts can help you reach your goals, in a healthy, sustainable way. Texas Fit Chicks includes a full body composition from your trainer before and after your session, and a free meal plan from a nutritionist to maximize your boot camp results. This plan includes family friendly recipes and printable grocery lists to make healthy eating simple.
For a full list of our locations, please visit our website www.texasfitchicks.com Are you a certified trainer interested in joining our team? Find out more here: www.fitchicktrainers.com
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