Carson City Bootcamp: Another Hotel Room Workout

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Repeat the circuit 2 times the first time you try it.

In future workouts, you can repeat the circuit up to 5 times.

Back Foot On Bed Lunge – 15 reps per side
Feet On Bed Pushup – 20 reps
YTWLI – 12 reps each
1-Leg Hockey Squat – 10 reps per side
Spiderman Mountain Climber – 20 reps per side

Intervals – Jumping Jacks
50 seconds fast jumping jacks, 10 seconds recovery
Repeat 8 times

6 Minute At-Home Fat Loss Circuit

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Can’t find time to exercise?

Well… can you find 6 minutes?

Today’s fat loss circuit uses NO gym equipment and will kick your butt in only 6 minutes.

Want a bigger challenge?  You can do this workout up to three times in a row, or do it once three times throughout the day.

Here’s the circuit:

  • Wall Sit x 1 min
  • Jump Lunge x 20 sec
  • Rest 10 seconds
  • Jump Lunge x 20 sec
  • Rest 10 seconds
  • V-ups x 30 seconds
  • Plank x 30 seconds
  •  Static Lunge Hold Right x 30 seconds
  • Static Lunge Hold Left x 30 seconds
  • Alternating Forward Lunge x 1 min
  • Mountain Climber x 1 min

And here’s the exercises:

Wall Sit

Jump Lunge

V-ups

Plank

Static Lunge Hold

Alternating Forward Lunge

Mountain Climber

Try A “Green” Bootcamp Workout!

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There’s no real need to do your workouts inside a gym…

Plus, just think about everything going on in there that messes up the environment:

  • Burning gas driving to the gym
  • Heating/AC inside the gym
  • Running the motor on the treadmills, ellipticals, and steppers
  • Heating the sauna that no one but creepy old guys uses
  • Lights, TV, and music
  • Chemicals from the equipment disinfectant
  • Chemicals from the paint, carpets, and flooring
  • Shipping the equipment across the country to your gym

All in all, your gym probably has a huge environmental footprint!

Now, here are a few ideas to “green up” your bootcamp-style workout routine – do these exercises at home, or better yet, outside in the sunshine and fresh air

Exercise: Step-Up
Equipment: Small bench or step (think picnic table seat)
Muscles Used: Quads, butt, hamstrings and core
Movement: Put one foot up on the bench. Step up until your leg is straight. Keep your posture and step down SOFTLY. Repeat.

Exercise: Dip
Equipment: Small bench or step
Muscles Used: Triceps (back of arms)
Movement: Stand in front of the bench with your back towards it. Put both hands on the bench, palms facing the bench, slightly wider than shoulder width. Walk your legs straight out in front of you. Now bend your arms to lower yourself down. Press back up by straightening your arms. Repeat.

Exercise: Pull-Ups
Equipment: Bar (side rail of monkey bars)
Muscles Used: Arms, back, and core
Movement: Grab bar with an overhand grip. Pull up until your chin reaches over the bar. Lower yourself down and repeat.

Exercise: Body Row
Equipment: Bar at waist height
Muscles Used: Arms, back, and core
Movement: Lay under the bar and grab it with an overhand grip. Put your legs out, keep your body straight and pull your chest up to the bar. Repeat.

Exercise: Squat
Equipment: None!
Muscles Used: Legs and core
Movement: Stand up tall with good posture. Make sure your heels stay down and you stick your butt out. Sit back and down until you thighs are about 90 degrees with the ground. Stand up, squeeze your butt, and repeat.

Now take your workout outside and get green while you get fit!

Get A Great Workout Without Going To A Carson City Gym

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Sometimes you just can’t make it to your Carson City Gym, but you want to get a great workout session…

This bootcamp-style workout can be done at home with just some sliders and a suspension trainer.

Have fun!

Warm-up

Do the following circuit twice, resting for 1 minute between
circuits. Each exercise is to be performed for 20 seconds

Seal Jumping Jacks
Alternating Reaching Lunge
Arm Crosses
Cross-Body Mountain Climbers
Leg Swings
Pushups

Strength Training Circuit

Go through the following circuit 3 times, resting for 1 minute between
circuits. Each exercise is to be performed for 30 seconds.

Suspension Trainer Row (or Dumbbell row as a substitute)
Bulgarian Split Squat Hops (30 secs ea leg)
Spiderman Pushups

Conditioning Circuit

Go through the following circuit 3 times, resting for 1 minute between
circuits. Each exercise is to be performed for 30 seconds.

Kettlebell Swing (Or substitute dumbbell skier swings)
Close-Grip Pushups
Goblet Squat
Swiss Ball Roll Out
Alternating Reverse Lunge
ValSlide Body Saw

Finisher

Do the following circuit twice, resting for 30 secs between
circuits. Each exercise is to be performed for 20 seconds.

Lunge Jumps or Box Jumps
Renegade Row
Total Body Extensions
Mountain Climbers

Cool down with some stretching and you’re done!

See, you don’t need to hit up your Carson City Gym for a great workout, you can do it on your own :)