WORKOUT 22: "BOOT CAMP ON THE RUN RAMPED UP"

Time to take your Saturday outdoors! Weather is not an excuse. Wear hats, gloves, ear muffs, 6 sweaters, run with an umbrella, etc...  I promise to have you warmed up in no time! Your first 2 boot camps on the run, were more to get you in the groove of one of my favorite workouts. Now it is time to start putting in more work. Are you ready to take on Boot Camp on the Run - RAMPED UP!!

"BOOT CAMP ON THE RUN RAMPED UP"

5 min. warm up jog
Run 2 minutes
20 tri pike press
Sprint 35 seconds
20 crazy climbers (every time you come back to the first position, is 1 rep.)
Run 2 minutes
20 squat jumps
Sprint 30 seconds
20 pendulum swings (counting the right side only)
Run 2 minutes
20 clams
Sprint 25 seconds
20 burpees
Run 2 minutes
20 tuck-in twists (counting each side as 1)
Sprint 20 seconds
5 min. cool down jog

Make sure to time yourself and push yourself as hard as you can! Leave a comment below letting me know your time, so that when we do this one again-- you will BEAT it!! 

Time to get your sweat on!

WORKOUT 18: "TIME TO HIIT IT"

Today's workout is about giving absolutely everything you have!

It is a race against yourself.
It is a race against time.
It is a race every time to do a little better, push a little harder, give a little more.

Are you ready for the race?

"IT'S TIME TO HIIT IT"

Best done on a track or a neighborhood straight way. If you must use a treadmill, then for the "beat it sprint" you will up the MPH you are running on the treadmill. So, if your first sprint you were running at 9.0, then for the beat it sprint- up it to 9.2.

5 min. warm up starting with walking to jogging
35 second sprint (at this point find a marker/noting how far you went)
walk back to beginning
35 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
30 second sprint (new marker)
walk back to beginning
30 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
25 second sprint (new marker)
walk back to beginning
25 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
20 second sprint (new marker)
walk back to beginning
20 second beat it sprint (this time pushing harder and faster PAST your previous marker)
walk back to beginning
5 min. cool down jog to a walk

BONUS: 5 MINUTE ABS
1 min. plank crunches
1 min. russians
1 min. sit ups
1 min. good mornings
1 min. clams

If you did this workout right, and pushed yourself to the max EACH time; Meaning, every first sprint, you pushed yourself as hard as you could, then when it was time for the "beat it sprint" you mustered up the inner strength, inner speed, inner athlete inside you to really push hard KNOWING that you thought you gave it your all in the first sprint, so how on EARTH are you gonna beat it?! And somehow, you DO! If you gave this workout absolutely EVERYTHING you had.... then you just reached a new height, broke through a NEW barrier, and became better today then you were yesterday! 

(and yesterday you were pretty great)

Leave me a comment below letting me know "How do you feel now??"

WORKOUT 17: "TEXAS ROUND UP"

 Good morning Bad Lasses! Welcome to Week 3 of The Bertinator's 31 Days. Who is starting to feel stronger, more confident, see results, feel tighter?? Anyone?! Don't worry, you still have 14 days left to keep feeling better and better every day.

Today's workout is your 2nd REAL TIME workout with me. This is one of my favorite workouts to just give it ALL I have got, and not stop til' I hear that timer go BEEEPP! 

"Texas Round Up"

Watch the first few minutes of the workout, so that you can get a feel for the exercises, and then just get as many rounds as you can done in 12 minutes! 

10 Squat Presses

10 Lunge Hop with knee (each leg)

10 Plie Squats with a snow angel

10 Single Leg Burpees (5 on each leg and the modification is regular burpees)

10 Sit Ups

Once you have completed the 12 minutes, let me know how many rounds you got done, and if you survived the single leg burpees! 

Burn it up!

WORKOUT 15: "BOOT CAMP ON THE RUN- TAKE 2"

You are practically HALF way through The Bertinator's 31 days- and getting you through the month of December. As my way of saying "WAY TO GO!" I am giving you, what seems to be every one's favorite, another "Boot Camp on The Run".  To make you push yourself extra hard, you will be doing the SAME boot camp on the run before- but instead of just 12 reps of each, you will be doing 15 reps of each. I want you to really push and try to make the same time, if not better, then your first boot camp on the run. Getting fitter by the workout!

"BERTINATOR BOOT CAMP ON THE RUN- TAKE 2"

Run 2 minutes
15 push-ups
Run 1 minute
15 burpees
Run 1 minute
15 air squats
Run 1 minute
15 star jumps
Run 1 minute
15 good mornings
Run 1 minute
15 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

Remember,  if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Don't forget to leave a comment letting me know the following:

 If you did this one last week, how close did you get to your time before?
If this is your first time doing this workout, how did you do?


And let me know if you want me to do another 31 Days in January!! :)

WORKOUT 14: "BERTINATOR UPHILL BOOTY BLASTER"

As you "climbed" Mount Everest yesterday, your upper body and core were rocked! You surpassed limits you NEVER thought you could. I am SO proud of you! Today, I'm going to let your upper body have a little break, and put focus straight where you want it- it's BOOTY lifting time!!

In this workout I have paired some of my favorite booty moves with UPHILL running. If you don't have a hill close by, then just jump on a treadmill and raise the incline- don't have a treadmill OR a hill close by, no worries- just SPRINT as fast as you can for as long as you can during the "uphill" run. Try for at least 30 seconds on and 30 seconds recovery for the 5 min. Sprinting works WONDERS for lifting and firming your rear end.

 Are you ready to take on my booty blaster??

OF COURSE YOU ARE!! Here we go!

"BERTINATOR UPHILL BOOTY BLASTER"

20 Staggered Squat Switch (counting each time you squat to touch the floor)
50 Bridges
20 Skaters (counting each side as 1)
50 Bridges
20 Single Leg Hops from ground (each leg)
50 Bridges
20 Air Squats (feel free to add weight if you need to make these harder)
50 Bridges
5 minute uphill run
50 Bridges
20 Air Squats (feel free to add weight if you need to make these harder)
50 Bridges
20 Single Leg Hops from ground (each leg)
50 Bridges
20 Skaters (counting each side as 1)
50 Bridges
20 Staggered Squat Switch (counting each time you squat to touch the floor)

Whoo-wee!! How does THAT burn feel??

How do you like me now??;)

Comment and let me know if your booty is already feeling a little tighter!

WORKOUT 13: "TIME TO CLIMB"

If you thought yesterday's workout theme with "stars" was fun, I can't wait for you to give this workout a try- where the theme is "climb". Yep! That's right, 4 variations of mountain climbers, including my favorite the "Crazy Climber Burpee"! Are you ready to feel like you JUST climbed Mount Everest??

Here we go!

"TIME TO CLIMB"

45 second plank
40 mountain climbers (counting the right leg only)
35 sea turtles
30 reverse climbers (counting the right leg only)
25 plie squat snow angels
20 wide climbers (counting the right leg only)
15 octo-arms
10 crazy climber burpees

Do the whole workout a total of 2-3 times depending on your Bad Lass level.

Once you have completed the workout tell me how many rounds you got in, how fast you did it, AND which climber variation made you LOVE me!;)

WORKOUT 12: "PARTY LIKE A ROCK STAR"

After your "rest" day yesterday aka cardio day, it is time to step it up a notch and party it UP like a rock star! Onto workout #12! Can you believe it?? Only 13 more workouts before it is CHRISTMAS!! (ps- that took forever to do those colors.) 

This workout is going to be about 22-25 minutes depending on how long you break in between each round. I would prefer you break for less then a minute. Which means, you have 60 seconds to grab water, reset your tabata timer and GO! Here is how today's workout is going to go. Set your timer up at www.tabatatimer.com. You will be doing a total of 3 rounds! However- before you start a round- you will need to adjust the timer. 

Round 1: 45 seconds of work - 15 seconds rest - cycles 10 - tabatas 1

Round 2: 30 seconds of work - 10 seconds of rest - cycles 10 - tabatas 1

Round 3: 20 seconds of work - 5 seconds of rest - cycles 10 - tabatas 1

 (which means you HUSTLE into position- this is the SPEED round!)

You will complete ALL 8 exercises each round. 

"PARTY LIKE A ROCK STAR"

1. Star Burpees

2. Tricep Push Ups

3. Lunge Kicks (you will do each leg for the allotted amount of time)

4. Star Crunches

5. Star Jumps

6. Single Arm Dumbbell Rows (you will do each arm for the allotted amount of time)

7. Dead Lifts

8. Flutter Kicks

This is my kind of workout! You fatigue the muscles, and then as the time goes down, so does the recovery period. Are you ready?! Get it done! 

Comment below when you are finished, and let me know which exercise was your FAVORITE!!

WORKOUT 10: "Git R Done"

Every Monday I will be posting a REAL TIME workout. This is where I will be doing the workout right along with you. In the future, I will also post the breakdown exercises to each real time video, so that you can watch each exercise before doing it with me, or just do it on your own, if that is what you prefer. Whatever gets it done. :)

Here goes nothing! Enjoy and "Get R Done!"

"Get R Done"




As always, don't forget to leave a comment letting me know you completed the workout, and which exercise had you catching your breath the most.

Burn it up!

WORKOUT 9: "500 OR BUST"

 As your fitness keeps improving, so do your work outs! It is time for work out #9 - with 500 reps or BUST! Think you can take on the challenge?

"500 OR BUST"

25 Plie Jump Squats

25 Shoulder Pike Press

25 Football Run-Jump

25 Side Plank Hip Dips (each side)

You will do this workout a total of 4 times. Set your stop watch and GO! How fast were you able to complete 500 reps? Be the BAD LASS that I know you are!;)

Burn it Up!

WORKOUT 8: "BOX OF CHOCOLATES"

Not only is life like a box of chocolates, but so is today's workout. You have completed a WHOLE week! 7 days of Bertinator workouts. Seriously- how exciting! I am so proud of each and every one of you. If you have yet to start, this is a NEW week! It is never too late to start, until it is... and well, then you are pretty much dead, so it doesn't matter anyhow;) So, start now! You can still comment below each workout letting me know you killed it, and you can go back and still do the first 7. Each workout is under 20 minutes, and 2 can easily be done in one day. For each work out completed and commented on you get one entry into the raffle jar for each prize. Whoot! Whoot!

Now onto Workout #8. This one is going back and including ALL the exercises you did this past week. However, each and every one of your workouts will be different.

On different pieces of small paper write down each of the following exercises and then fold each of them up and put them in a bowl.

"BOX OF CHOCOLATES"

BURPEES
MOUNTAIN CLIMBERS
TRICEP EXTENSIONS
SQUAT KICKS
TUCK INS
PUSH UPS
LUNGE HOPS
SIT UPS
JACKIE CHANS
BRIDGES
ARNOLD PRESSES
RUSSIANS
HIGH LOWER AB LEG LIFT
SUPERMANS
SQUAT PRESS
STAR JUMPS

Once you have all the pieces of papers folded and thrown into a bowl, it is time to start your work out!! Are you ready?! It is "Box of Chocolates'" pyramid time. Here is how it is going to go. You are going to draw an exercise out of the bowl. Whatever exercise you get you do for 10 reps. Once you finish those 10 reps you pick another exercise and do it for 20 reps. Complete the 20 reps and pull another exercise out of the bowl and do 30 reps of that exercise. Don't worry- 30 is as high as you are going to go:) After you reach 30, you go back down to 20 reps, then 10 again and so on and so forth. Your work out will look like this in reps 10-20-30-20-10-20-30-20-10-20-30-20-10-20-30-20! There are 16 different pieces of paper. You will set your timer for 20 min. and GO! If you finish all the pieces of paper, then throw them back in and start over.

Everyone's workout will be different! In the comments, let me how your workout went- and how you pulled each exercise and how many reps you had to do. It is fun to see how hard everyone had to work.

Burn it up!

WORKOUT 7: "BURN IT UP!"

Time to really see what you are made of. Today's workout marks the END of your 1st week in the 31 days. Congratulations for making it this far. Now is the time to really push yourself. Today's work out you will be timing yourself for each exercise. There will be moments at which you want to give up, DON'T! Keep pushing til' you hear the beep for each exercise. You can do it!!

Using Tabatatimer.com, either on your phone or computer, you will click on work and set the "work" portion to 45 seconds by using the "plus" sign at the bottom of the page. Then you will click on rest and set the "rest" portion to 15 seconds. Then you will click on cycles and set the "cycle" portion to 16. The tabata timer should now show 16:10.

You will be doing each exercise for 45 seconds and then you will have a rest of 15 seconds before switching to the next exercise.

"BURN IT UP"

1. Double Burpees
2. Roundhouse Squat Kicks (each leg for 45 seconds)
3. Double Unders
4. Uneven Push-Ups (each arm 45 seconds)
5. Pencil Jumps
6. Toe Crunches

You will do this 2 times through for a total of 16:10!

When you are done, leave a comment and tell me if you are sweating from the elbows or not;)

Burn it up!

WORKOUT 6: "BERTINATOR BOOT CAMP ON THE RUN"

Whooo!! You are on FIRE! You have made it to workout 6, in The Bertinator's 31 Days! You should be so proud of yourself, because I sure am! Here is one of my signature workouts, that I do ALL the time! I am not much of a "runner". I can't run, and run, and run... I need to break it up. So, anytime I thought about running.. this is pretty much what it turned into. I have dubbed it "Bertinator Boot Camp on The Run"

"BERTINATOR BOOT CAMP ON THE RUN"

Run 2 minutes
12 push-ups
Run 1 minute
12 burpees
Run 1 minute
12 air squats
Run 1 minute
12 star jumps
Run 1 minute
12 good mornings
Run 1 minute
12 jackie chans
Run 1 minute
30 second plank
Run 2 minutes

I can run for short bursts of time in the 1 to 2 minute range;) However, if you can't run, or don't have the ability to go outside due to weather or kids, or hop on a treadmill- then instead of running you can replace it with any form of cardio. Jumping jacks, jump rope or jogging in place to name a few.

This workout is for time!! Set a timer, and get it done.

Leave a comment letting me know what your time was. Then when you do this workout again, you have to BEAT your time;) You can do it!

WORKOUT 5: "TIME TO LEG UP"

Yesterdays, workout was all about the upper body. Now it is time to even things up a bit, with workout numero CINCO! Remember, your body is a lot stronger than your mind... so have your body tell your mind, you are DOING this and you are going to LOVE it!

"TIME TO LEG UP"

15 Ski Ski Squat
15 Single Leg Floor Taps (each leg)
15 Squat Press
15 Side Lunge Hops (counting the right leg only)
15 Calf Raises

Time to set your timer for 15 minutes and complete as many rounds as you can. It is just 15 min. but let me be frank... EVERY minute will count! I believe in you. And it is time for you to start believing in YOU too! :) For more entries, comment below how many rounds you finished and which exercise was your favorite!

WORKOUT 4: "HOLY UPPER BODY, BATMAN!"

I am so impressed with how well everyone is doing so far! Seriously, ya'll are ROCKIN' The Bertinator's 31 Days. You have worked pretty much your full body every day since you started. Now it is time to get your upper body rocked!

There are only 5 exercises in this work out. You will set your timer for 15 minutes, and go to TOWN! How many rounds can you get in, in just 15 min?? 

"HOLY UPPER BODY, BATMAN"

10 Jump in/Jump out push ups

20 Tricep dips

10 Supermans

20 Russians

10 Lower ab high leg lifts

Are your arms about to fall off?;) How many rounds did you do?? Leave a comment letting me know!!

WORK OUT 2: "TABATA TRIMMER"

I am a huge fan of TABATA! 

And here is why:

With Tabata training you exercise for 20 seconds then rest for 10 seconds, and repeat 8 times. This with a short preparation time before starting is a Tabata. It's that simple.

This technique discovered by Dr. Izumi Tabata in Tokyo gives you maximum benefits in a short period of time.

Benefits:

• It burns fat! Tabata raises your metabolism (great for morning workouts)
• It's fast! You gain the same benefits of long drawn out workouts in shorter time
• It's versatile! You can do heavy weightlifting or light aerobics or anything in between. Do the exercises that are right for you, but do them!
• It's proven! It really works, this technique has been researched extensively, and it is becoming popular because people are getting results!

So, I bring to you my TABATA TRIMMER work out! You have 4 different exercises, and you will be doing each one for 4 min. with 20 seconds worth of 110% effort and 10 seconds rest. To get the most out of tabata training, it is imperative that you give ALL you have during the 20 seconds you are going. As you start to get tired- keep moving no matter what! Do NOT stop. I don't care if you are marching in place by the end- just KEEP moving! Stay strong:) 

Here is a great tabata timer you can use, and you can also download it on your smart phone. Go here to access it. Each round is a total of 4 minutes. Then take 1 minute rest in between exercises- which will give you a FAT torching workout in just 20 minutes! Are you ready??

"TABATA TRIMMER"

1. Push ups

2. Star jumps

3. Lunge hops (you will do 4 rounds on one leg, then switch to the other leg for the remaining 4 rounds)

4. Plank jumps

For another prize entry,  leave a comment below once you have completed the workout and tell me which exercise made you burn the most;)