Welcome to another edition of Workout Wednesday! You may already know that I have been teaching a bodyweight bootcamp but in case you do not live in North Texas, I thought it would be a fun idea to share a portion of my weekly classes here so you can try them at home (or outdoors!).  If you missed last week, we did a fun 5x5x5 workout.

Crazy Eights Bodyweight Bootcamp

Crazy Eights Workout

I love this intense circuit-style bodyweight workout. You'll get a full body strength and cardio workout in one. The great thing about bodyweight workouts is that you don't need any equipment so you can do them anywhere! Hubby and I hit Trinity Park in Fort Worth this past weekend to have a little fun in the great outdoors. 

You'll perform 8 reps of each exercise before moving onto the next one with no rest in between exercises. Once you complete the 8 reps of 8 exercises, you will rest one minute before repeating the circuit seven more times for a total of eight rounds! Crazy Eights, indeed!

Do not rush the exercises. Perform them slowly to ensure proper form.

SQUATS

Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

PUSHUPS

Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. 

LUNGE RIGHT

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started.

LUNGE LEFT

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your left leg to lunge forward until your front knee is lined up over your ankle, your left thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your left leg to push back up to standing in the same position as you started.

PLANK ROW

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.

With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling. Repeat on your left side. This is one rep.

BICYCLES

Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Lift your head and shoulders off the floor and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor, similar to the motion you'd make while pedaling a bicycle. Repeat on other side. This is one rep.

TRICEP DIPS

Position your hands shoulder width apart behind you on a bench or chair. (We use a window ledge at the studio!) Slide your butt off the front of the bench with your legs extended out in front of you. Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise.

BURPEES (Everyone's favorite!)

Stand with your feet hip width apart, lower into a squat position until your hands are flat on the floor in front of you. Jump your legs backwards into a high plank position. Jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head. If this is too challenging, step back and forward from plank position instead of jumping. 

Don't forget to warm up and cool down before and after every exercise session. It is important to remember that while I am a certified personal trainer, I am not your trainer. Please consult with a Doctor or a fitness professional that knows your unique abilities and fitness levels before beginning any new workout program. 

We couldn't leave the park without having a little fun first!

Try out my crazy eights workout and let me know how it goes!

Coach Lea