A Home Workout Just For YOU!

LeighAnne Maloy

Texas Fit Chicks Boot Camp

LeighAnne@texasfitchicks.com

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.

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

Cold Weather At-Home Workouts!

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

jaime@texasfitchicks.com

www.texasfitchicks.com

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.

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

College Station Texas Fit Chicks Trainers At Home Workout!

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Boot Camp Fat Burning Workout

Warm up-15 jumping jacks-30 seconds high knees-30 seconds booty kicks-10 arm circles forwards and backwards-2 glute stretches (pull knee up to chest and hold no more than 2 seconds) and 2 quad stretches (pull foot to bring heel up to booty-make sure to grab foot with opposite hand and hold no more than 2 seconds) on both legs-shake out anything else you might need to before getting started.

Giant Set #1:
15 burpees
15 regular push ups (to modify do push ups with knees down)
50 mountain climbers (right leg then left leg = 1)
Run the length of parking lot/living room/hallway 3 times (down and back = 1)

Giant Set #2:
15 plie squat + upright row (wide feet and toes turned out-make sure knees do not go over toes and keep back flat-squat down until booty is parallel with knees-on the way up bring the weights straight up to chin with elbows out to sides and lower down-repeat)
15 squat jumps (to modify omit the jump and raise up on toes and reach arms up to sky)
15 bench/chair/curb dips (to modify bend knees)
Run the length of parking lot/living room/hallway 2 times (down and back = 1)
--FAST WATER BREAK (less than 30 seconds)--

Giant Set #3:
30 seconds double toe touches (in a plank position step with left foot to the left of body-bring right foot over to meet it-step with right foot to right side of body and bring left foot to meet it-repeat for time)
15 bent over rows (keep back flat and squeeze shoulder blades together)
15 weighted walking lunges forwards, 15 weighted walking lunges backwards (right leg then left leg = 1)
Run the length of parking lot/living room/hallway 1 time (down and back = 1)

Giant Set #4:
1 set of 21’s (7 top ½ bicep curls 7 bottom ½ bicep curls, 7 full out bicep curls) (start w/weights at sides-keeping elbows locked at sides and tummy tight curl the weight halfway up-repeat 7-start w/weights at half-way position and curl up as high as possible w/out moving elbows from sides of body-repeat 7-start w/weights at sides and curl all the way up and back down-repeat 7)
20 squat + side leg lift (right leg then left leg = 2) (stand with feet shoulder width apart w/hands behind head-do a squat (keeping tummy tight and knees behind toes)-return to stand and lift right leg directly out to the side-lower down to start-next time lift left leg out to the side-alternate for 20 reps)
1 minute curb run (level 3 (hardest)-both feet at the same time jump up to top of curb and down; level 2-right foot up on curb and left foot on the ground-jump and switch to have left foot on curb and right foot on ground-alternate for time; level 1-step up right foot then left and step down right foot then left-alternate sides for time)-you choose which level you want to do but push yourself!
--FAST WATER BREAK (less than 30 seconds)--

Repeat Giant Sets 1-4 for three total rounds before doing Tabatas!

TABATA #1: Strength
1-First 20 seconds-weighted reverse lunges (keep tummy tight and make sure front knee does not go past toes)-Rest 10 seconds
2-Second 20 seconds-squat + shoulder press (stand with feet shoulder-width-apart w/weights at shoulder height-do a squat and on the way up press weights straight up to the sky and bring weights down to shoulder height as you do the next squat)-Rest 10 seconds
Alternate 1 and 2 for 8 rounds
--FAST WATER BREAK (less than 30 seconds)--

TABATA #2: Cardio + Abs
1-First 20 seconds-jumping jacks or high knees or butt kicks-Rest 10 seconds
2-Second 20 seconds-bicycle crunches-Rest 10 seconds
Alternate 1 and 2 for 8 rounds

Booty Burner:
15 fire hydrants on right leg-15 fire hydrants on left leg (Repeat on both legs)

Cool down for at least 5 minutes more if you’re feeling super tight and tired.

Workout brought to you by Teresa, trainer at College Station Texas Fit Chicks

MWF 5-6am, 6-7am or M,Tu,Th 6-7pm