Coppell Boot Camp Workout of The Day

Strength Circuit x 4 for 20 Minutes



- Manmakers
- Alt pushups (hand position)
- Regular mt. climbers
- Jump lunges
- Woodchops low to high (one side at a time)

Boot Camp Shout Outs

Monica & Randee - Consistent high intensity
Deby - Increased performance and confidence in your personal abilities.
Janis - Great form and focus.

Highland Village Boot Camp Workout of The Day

On The Road for 32 Minutes...


****Each exersices is done for 1 minute****


- Burpees
- Braced Squats
- Mt. Climbers
- Rest
- Alt. Lunges
- T - Push ups
- Bicycles
- Upright row
- Rest
- Single leg deadlift
- Push press
- Speed rows
- Flutter kicks
- Planks
- Rest
- Burpees
- Speedy biceps
- Jump squats
- Dumb bell swings
- Push ups
- Rest
- Spider climbers
- Reverse crunch
- Squat hold
- Dumb bell rows
- Rest
- Reverse plank
- Russian twist
- Tricep kick backs
- Rest
- Right plank
- Left plank

Highland Village AM
Gail - Stellar push up form

Highland Village PM

Sherri - Always pushing intensity and encouraging the group to come along.

Tricia - Consistent performance and intensity.

Lindsey - Bumping up personal effort and intensity and pushing the envelope on each exercise.

Avis - Strong, consistent effort.

Coppell Boot Camp Workout of The Day

In Place Cardio Continuous 30's x 5 for 10 Minutes



- Upper body sprints
- Jumping jack planks
- Side to Side jumps (landing down in squat position and powering back to the other side)
- Rest

Boot Camp Shout Outs

Monica - Great intensity the entire workout!
Deby, Randee and Marsha - Great speed on upper body running!
Janis - Great focus and form!

Highland Village Boot Camp Workout of The Day

Strength Circuit 30/30 x 4 for 20 Minutes


- Prisoner jump squats
- Single arm dumb bell press
- Single leg rdl
- Speedy rows (plank position, with fast paced rows)
- Dumb bell swings

Boot Camp Shout Outs....

Highland Village PM
- Tricia, Sherri and Jayne for doing their plank sweep backs one-legged!
- Jennifer for doing level 2 and above on every exercise!
- Lindsey for bumping up her weight and intensity on the the tricep exercises!

Highland Village AM
-Diane for working really hard at correcting her form on the squats and maximizing her leg workout!
- Daryl for adding weights to all 3 sets of 'a lunge story'...Impressive!
- Rochelle for going the entire time of every exercise today!
- Kalpana for jumping in and working like a long time boot camper right from the start!

Coppell Boot Camp Workout of The Day

Core Galore Continous 30's x 2 for 4 minutes

- Front plank
- Right side plank
- Left side plank
- Rest

Boot Camp Shout Outs:

- Dara - Great spirit, attitude and form on the plie jump squats!
- Marsha - Speedy rows...pace setter!
- Christina - Perfect form on cross body mt. climbers!

Coppell Boot Camp Workout of The Day

Put each exercise on a piece of paper and place them in a cup. You will do each for a minute and then pull out an exercise every minute and that will be the exercise you do. You have the liberty to switch it up (for example you pull out jump squats and the next thing you pull out is jump lunges...2 minutes of plyo is a lot so draw another exercise and then add the jump lunges in after a few other exercises).

The List

-Push press
-Burpees
-Mt. Climbers
-Plank
-Walk out
-Jump Squats
-Jump Lunges
-Rdl(double & single leg)
-rows
-renegade rows
-spider climb
-5pt jump

Boot Camp Shout Outs:

- Deby - Awesome job stepping up and being promoted to level 2 burpees.
- Monica - Great intensity for the entire workout.

Highland Village Boot Camp Workout of The Day

In Place Cardio Continuous 30's x 5 for 10 minutes

- Upper body sprints
- Jumping jack planks
- Side to side jumps (landing down in a squat position and powering back to the other side)
- Rest

Kudos from today's workout....

Highland Village AM

- Gail for working those dips off of the bench....her arms were shaking but she wouldn't give up!
- Loved Diane and Kalpana's fast paced jumping jack planks for the entire time.
- Liz and Jodi killed the accordions all four sets.
- Missy for an impressive lunge during the upper body sprints and then Tracy for challenging her.

Highland Village PM

- Tanya Beach - Way to step up the intensity.
- Sherrie & Tricia - Continue to lead and set the pace.
- Jennifer - Maintaining great intensity on plank jacks for the entire conditioning segment.

Coppell Boot Camp Workout of The Day

Lunge Continuous 30's x 3 for 15 minutes

- Right split squat
- Left split squat
- Walking lunges
- Reverse alt lunges
- Rest

Boot Camp Shout Outs...
Janis & Shaquita - Officially promoted from single leg bridges to split squats.
Monica, Janelle and Nicole - Great job and speed on break dancers.
Linda - Awesome job on jump rope tabatas.
Michelle - Great job on lunge circuits.
Debra & Dara - Awesome row form.

Highland Village Boot Camp Workout for The Day

Core continuous 30's x3 6 minutes

- Front Plank
- Right Plank
- Left Plank
- Jumping Jack Plank


Highland Village PM

Sherri, Tricia, Avis and Angela - Great intensity for the entire workout!

Highland Village AM

Jodi & Liz - Way to set the Pace!

Daryle - Stellar effort and intensity!

Sheryl - Great effort!

Coppell Boot Camp Workout of The Day

Strength Circuit 30/30's

- Pop Squats
- Renegade Rows
- Burpees
- Continuous step-ups(1 leg) each time (low or high riser)
- Push Press

Do each exercise for 30 seconds. Rest for 30 seconds, then repeat.

Boot Camp Shout Outs

-Monica - Great intensity the ENTIRE Workout!
-Demitra - Great intensity and enthusiasm on the burpees!
-Dara - perfect push press form!

Coppell Boot Camp Workout of the Day

Here's a snippet of the last workout of the week in our Coppell Fat Loss Boot Camp for Women

Continuous Core Circuit

Plank Jacks
Side Plank (L) Reach Under and Up
Reverse Plank with Leg Lifts
Side Plank (R) Reach Under and UP
Rest

Do each exercise for 30 seconds. Rest for 30 seconds and repeat. In 5 minutes, you will complete this continuous core circuit guaranteed to help you burn belly fat and get flat abs without crunches.

BOOT CAMP SHOUT OUTS
Michelle, Andrea, Denise, Kim, and Monica - Awesome pop squats. Good depth and speed.
Janelle- Way to kill those plank jacks.
Andrea- Way to nail the continous core circuit!

Highland Village Boot Camp Shout Outs
Tricia, Cindy, Jennifer, Avis - You all rocked it hard core last night. Way to hang in there on those back side finishers... Way to improve the rear view!

Highland Village Boot Camp Workout of the Day

Here's a snippet of this morning's Highland Village boot camp workout. Try it and let me know what you think of it...
We call this circuit A LUNGE STORY.

This short circuit workout will significantly improve your rear view...

-R split squat
-L split squat
-walking lunges
-Reverse alt lunges
-rest
Do one exercise after another without rest. Do each exercise for 30 seconds. Rest for 30 seconds at the end and repeat 4 times for 10 minutes.

BOOT CAMP SHOUT OUTS
Liz & Jodi - Way to crank of the intensity... weights and burpees together... crazy!
Rochelle & Nicole - Way to hang in there!
Tracy- You are a trooper. A broken finger doesn't stop you!

Coppell Boot Camp Work Out for Today...

Core Cardio Boot Camp Circuit





- Squat thrusts


- Burpees


- Cross Body Mountain Climbers

-Rest



Do the first exercise for 30 seconds then rest for 30 seconds. Continue through the list in this manner. Repeat the entire list four times for a total of 12 minutes.

BOOT CAMP SHOUT OUTS

Randee & Michelle - Great job setting the pace.

Dara & Monica- You killed it on the shoulder push ups,

Lisa- Great first day!

Highland Village Boot Camp Workout of the day

Try this boot camp circuit at home to get luscious legs like the ladies in our Highland Village boot camp class...

6 minute circuit workout
- Wide stance squats
- Braced wall squats

Do the first exercise for 30 seconds then rest for 30 seconds. Do the next exercise for 30 seconds then rest for 30 seconds. Repeat this two minute superset three times for a total of 6 minutes.


Boot Camp Shout Outs

Highland Village PM
Angie, Tanya, Jennifer, Sherri, Avis and Tricia - Awesome intensity and form the entire workout.
Symone - Way to keep up on your first day.

Highland Village AM
Nicole - Way to motivate and support the group.
Rochelle - Way to hang in there, you've got lots of heart.
Liz G & Diane - Way to lead, thanks for being awesome pace setters.

Coppell Boot Camp Workout of the Day

Follow along with the awesome ladies of our boot camp program. Here's what they did in Coppell this morning...
5- EXERCISE CIRCUIT

-Y squats
-tricep pushups
-jump lunges
-wood chops (low to high alternate right side one circuit then left side next)
-bent over reverse flyes
Do each exercise for 30 seconds and then rest for 30 seconds. Go on to the next exercise. Repeat the entire circuit 4 times. This will take 20 minutes.

BOOT CAMP SHOUT OUTS:
Randee- Awesome form and intensity the entire workout.
Demitra- Way to hang in there on that cardio circuit.
Deby- Awesome tricep push ups.
Monica- Way to push the intensity!

If you would like to join these ladies for a free boot camp workout, next week CALL ME
(214-257-0146) . It's bring a friend week at Great Shape Fit Club boot camp!

Coppell Boot Camp Workout of the Day - 5 MINUTE ABS

Here's a sample of boot camp class today in Coppell. Try it at home...

5 MINUTE ABS
CONTINUOUS CORE CIRCUIT
Side Plank - RIGHT
Front Plank
Side Plank - LEFT
Reverse Plank
Rest

Complete each exercise for 30 seconds and move immediately to the next one. Rest at the end of the circuit (30 seconds) and repeat. This will take 5 minutes and will give you a flat belly fast. 100 crunches a night won't do it!

COPPELL BOOT CAMP SHOUT OUTS

Randee & Andrea for high intensity the entire workout.

Michelle for stellar lunges.

Janice for a great first day.

Randee for bumping up the intensity during the core circuit...WAY TO LEAD!

Nicole & Michelle for following Randee during the core circuit... WORKOUT SOLIDARITY AT IT'S BEST!

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I learned that I really can change my habits, my lifestyle, my body. It can be done!

-Liz Galloway, Highland Village
CLICK HERE to check out Liz's BOOT CAMP TRANSFORMATION PICTURES!

Highland Village Boot Camp

Here's a sample of what happened in boot camp class this morning in Highland Village. Give it a try on your own...

THE 12 MINUTE CARDIO CIRCUIT

• Prisoner Jump Squats
• High Knees
• Burpees
• Crossover Mt. Climbers

Do each exercise for 30 seconds. Rest after each exercise for 30 seconds and then move onto the next exercise. Repeat the entire giant circuit 3 TIMES. This will take 12 minutes.

CONGRATULATIONS!

Diane & Karen for your awesome weighted-braced squats. Way to embrace the burn!

Lindsey & Angie for your high intensity!

Marilou & Tana for pushing yourselves and going up on your hand-weights!

Coppell Boot Camp Workout of the Day

Here's a sample of what happened in boot camp class today in Coppell. Give it a try on your own...


THE BURNING (AND GREAT LOOKING) BOOTY CIRCUIT
10-Minute Circuit for a Great Butt

Regular Squat
Plie Squat
Split Squat Right Leg
Split Squat Left Leg
Rest

Do each exercise for 30 seconds with no rest between exercises. Rest for 30 seconds at the end and repeat the entire giant circuit 4 TIMES. This will take 10 minutes.

CONGRATULATIONS!

Michelle for a top performance on the burning booty circuit. You stayed strong till the very end.

Kathy for a top performance on the core cardio circuit. Way to smash the workout on your first day.

Janelle & Andrea for consistent and focused effort.

Janelle for bringing a friend to "Embrace the Burn" with you!

Deann, Linda, and Kathy for having an awesome first day!

Boot Camp Workout of the Day in Highland Village

Continuing with our boot camp workout them of the 5 exercise circuit with 30 seconds work and 30 seconds rest, here's the strength portion of today's workout:

Plie Jump Squats
T Push Ups
Step Ups
Bent Over Reverse Flyes
Single Arm Push Press

Remember for an easy way to time your intervals (because who can watch a stop watch and blast fat with a boot camp style workout), get your own personal interval timer. It's the same one our boot camp coaches use in class. Visit the link to get your personal interval timer today and follow along with our boot camp workouts at home.
CLICK THE LINK BELOW TO GET YOUR OWN INTERVAL TIMER
http://tinyurl.com/lda88t

CONGRATULATIONS!

Highland Village Boot Camp Class PM
Jennifer & Felicia- You guys hung in there for the entire workout on your first day with amazing effort!

Angie- Awesome focus

Angela- You have become quite the boot camp MONSTER. Your confidence in your strength has gone up tremendously. Way to rock out those push ups on your toes!

Lindsey- I see you are taking your intensity UP. Way to add the extra on those inchworms.

Tricia & Sherri - WAY TO LEAD! Awesome job with high intensity for the ENTIRE WORKOUT.

Highland Village Boot Camp Class AM

Jodi, Liz G, Tracy, Missy & Diane - WAY TO LEAD! Awesome job on bring up the intensity by adding weights on your step ups!

Missy- You rocked out T-Push Ups... WITH WEIGHT! Way to EMBRACE THE BURN!

Janelle, Rochelle, and Marilou- Awesome effort the ENTIRE workout.

Cherie- Welcome aboard. Congrats for having the courage to show up and keep up!

Shelley, Sherri, Janelle, Karen, Dara- WAY TO BE FITNESS AMBASSADORS! You ALL have brought new friends to boot camp with you this phase. Awesome job!

Boot Camp Workout of the Day in Coppell and Highland Village

Boot Camp Workout of the Day

Today's Strength Circuit:
1- Jump Squats
2-Single Leg Deadlifts
3- Push Ups with Alternating Hand Positions
4- Single Arm Dumbell Rows
5- Single Arm Push Press

Do one exercise for 30 seconds, rest 30 seconds then proceed to the next exercise. Repeat in this manner for 4 rounds. Burn tons of fat in just 20 minutes.

For an easy way to time your intervals (because who can watch a stop watch and blast fat with a boot camp style workout), get your own personal interval timer. It's the same one our boot camp coaches use in class. Visit the link to get your personal interval timer today and follow along with our boot camp workouts at home.

CLICK THE LINK BELOW TO GET YOUR OWN INTERVAL TIMER

http://tinyurl.com/lda88t

KUDDOS:
Coppell Boot Camp Class
Marsha, Monica, Michelle, Deby, Randee, Shaquita, Dara, Janelle, Debra, Shantelle, Cristina, and Andrea- You all brough the energy today and really 'embraced the burn' on the first day back. Way to go!

Beat the Holiday Belly Bulge Challenge Winners

Congratulations to the Beat the Holiday Challenge Winners

Most Percentage Change in Measurements

Liz Galloway (Highland Village AM Class)

Most Visual Change

Tricia Duhon (Highland Village PM Class)

Most Inspiring Story

Tricia Duhon (Highland Village PM Class)

The Breakthrough Award

Tricia Duhon (Highland Village PM Class)

Congratulations ladies! Time to gear up for the next challenge- January 10th here we come!