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 19: "WHAT GOES UP, MUST COME DOWN"

It is time to apply the theory of "what goes up, must come down" to your workout! Are you ready?

In today's workout you will be doing a pyramid with reps of 5 - 10 - 20 - 40 -  20 - 10 - 5.

You will be doing a total of 7 rounds! S-E-V-E-N! 

In the first round you will do all the exercises 5 times each. Second round you move up to doing each exercise 10 times each, so on and so forth, until you are all the way back to 5 in the last round.

Time to rock the boat!

"WHAT GOES UP, MUST COME DOWN"

1. Shoulder Pike Press
2. Squat Jumps
3. Wide Squat Thrusts
4. Single Leg V-Ups (counting each leg, so do 6 instead of 5 to make it even)
5. Flutter Kicks (counting only the right leg)
6. Football Run - Drop
7. Single Leg Froggers (you will do each leg separately, so 5 on each leg, 10 on each leg, etc...)
8. Wide Bicep Curls

Time to set your timers and GO!

Don't forget to leave me a comment below, or on my facebook or twitter page, for an entry into the prize jar. It is filling up fast!

Sweat it up!

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 11: "ALL ABOUT THE CARDIO"

Well, you have made it to day 11 in The Bertinator's 31 Days! Congratulations!! I think your muscles could use a little break. Today is all about cardio. It is your cardio of choice. Only rule is you have to keep it up for 20 - 30 min. You can run, bike, roller blade, swim, play tag, etc... The possibilities are endless. Cardio is great for burning that extra fat, and melting it away, so that your new toned muscle will shine right through. So, enjoy your "day off" and for an entry into the prize jar- let me know what kind of cardio you did, and for how long.

For an added bonus to top off your cardio, do my "5 Min. Sexy Summer ABS Challenge"




How many rounds did you do?

Time to LOVE the burn!

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 3: "Bertie's Dirty 30"

It is time to have a themed workout with a BUNCH of 3's, in honor of work out number 3. I have decided to bring to you "Bertie's Dirty Thirty"! Now, before you go all ballistic on me, I want you to think about how nice I was not to give you ANY burpees in this work out;) It will be the ONLY time I show mercy in my dirty thirty work out. You can thank me later.  Here is the break down of the work out:

"BERTIE'S DIRTY THIRTY"

1. Single Leg Froggers (30 reps on each leg)
2. Jumping Jacks
3. Tri-Pike Press
4. Bicycles
5. Jumping Jacks
6. Bridges
7. Arnold Presses
8. Sit Ups
9. Jumping Jacks

You will do each exercise 30 times before moving onto the next one.
Single Leg Froggers- you will do 30 reps on each leg.
Bicycles you will count "1" every time you come back to the right leg.
I do not have a video for jumping jacks because I feel like it is a very basic exercise and I know everyone can do it.

You will complete at LEAST 2 rounds - if you are REALLY feeling strong, feel free to go in for a third.

You can do it!! Let me know how many rounds you completed and if this work out gave you crazy hair;)

Burn it up!!

Workout 1: "CLIMBING TO THE TOP"

RISE AND SHINE!! Your first workout of The Bertinator's 31 Days is HERE!! Don't let this "little" workout fool you. It will have you sweating and burning it up in no time. 

This workout is done in pyramid style. Which means you go up and come down. Each exercise has a link attached to it, that will take you directly to my "Bertinator Breakdown" demonstrating the exercise. There is a modification shown for EVERYONE. From my grandma, the fittest of the fit, and 9 month pregnant women. No excuses! Just click on the name of the exercise and get it done. If you know what the exercise is, then feel free to just get going. 

This workout is being done for time. Which means, you will set a timer and complete the whole workout and then once you are done press stop and then for an entry into the prize jar- comment below and let me know your time:) 

You will always want to start with a light 5 min. warm up with some form of cardio. Jogging, jumping jacks, jump rope, etc... and then end with a nice 5 min. cool down (walking, marching in place) and a good stretch afterwards. However- you will not include either the warm up or the cool down in your "timed" portion. Start the timer AFTER the warm up and stop is BEFORE the cool down. 

"CLIMBING TO THE TOP"

10 Burpees

20 Mountain Climbers

30 Tricep Extensions

40 Squat Kicks

50 Tuck Ins

Run/Jog for 5 min. 

50 Tuck Ins

40 Squat Kicks

30 Tricep Extensions

20 Mountain Climbers

10 Burpees

Time to BURN IT UP!!

(don't forget to record your time, and comment) Could take you anywhere between 10-30 minutes.