Body-blasting Bootcamp

 

Anyone still alive in this Manila heat??  In our bootcamp classes, we’re tending to run & jump rope less, and just let the heat index do our cardio work for us.  It’s true, when the temperatures soar, especially in the face of  high humidity, your body has to fight hard to stay cool during exercise.  Obviously, that means it takes less overall work to generate the same heart rate than in cooler temps.  This might be discouraging, except for the good news that you’re burning the same number of calories even considering this reduction in work output.  Phew!

So what does this mean?  Bottom line: WHEN THINGS HEAT UP, SLOW DOWN!!  And don’t worry, you’re still getting a great workout!

Here’s what we did in class on Monday.  Other than our 1/2 km warm-up at the beginning, it has no “designated” cardio in it.  However, given how hot it is here (around 32 Celcius, 90 F) at 7:30 am and even warmer at 8:30, our heart rates are plenty high.

If you try this workout, warm up for 5-7 minutes, then go through the circuit in the order it’s written.  Do each exercise for 45 seconds, then transition to the next exercise without resting longer than it takes to change position or equipment (your transition will take around 15 seconds.)  Each round should take you about 10 minutes to get through. Rest for 1 minute between rounds.  Do 2-4 rounds for a total workout time of 25-45 minutes.  Then cool down for 5 minutes.

Have fun and let me know how it goes!

Kettle bell swing:

 

 

 

 

 

 

 

 

Pushups:

 

 

 

 

 

 

 

 

Suitcase squat:

 

 

 

 

 

 

 

 

Jumping jack to plank jack:

 

 

 

 

 

 

 

 

 

 

Alternating reverse lunge:

 

 

 

 

 

 

 

 

 

 

Kettle bell snatch:

 

 

 

 

 

 

 

 

 

 

 

Reverse burpee:

 

 

 

 

 

 

 

 

 

 

Plie squat to bicep curl:

 

 

 

 

 

 

 

 

 

 

 

Plank up & down: