Warm-up

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

1. Side Lunge w/weight left side x20- Hold one weight with two hands overhead. Step out with left leg into a wide lunge to the side while keeping right leg straight. Bring the weight down in front of the left knee while keeping your back flat and return to a standing position with weight overhead.
2. Jogging in place Knee-ups 30 seconds
3. Side Lunge w/weight right side x20 (see above)
4. Plie Squat w/Upright Row x20 Hold 2 dumbbells in front of you and stand with your feet wide apart, feet slight turned outward. As you Squat down, lift your elbows just above your shoulders. As you return to the standing position, lower your weights.
5. Overhead Shoulder Press x20 Hold 2 weights to the side your head about level with yours ears. Press weights above your head and slowly lower back to the starting position.
6. Weighted Skiers x20 hold 1 weight overhead or at chest level. Step into a lunge position and jump up, switch legs and repeat rapidly. Do not lunge down. Move fast!

Repeat 3 times

Extra Challenge

run 1-2 miles

Cool Down

Stretch Out!

WARM UP

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

CIRCUIT

Keep weight in heels to really target your backside!

1. Right Leg Lunge x20- Elevate back foot on chair or bench or even more emphasis on the glutes
2. Wide Jump Squats x30- Place feet wider than hip with apart, squat back and jump up.
3. Left Leg Lunge x20- Elevate Back foot on chair or bench
4. Speed Skater 60 total Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat
5. On leg Reverse Fly x30 Holding two weights, place weight on one leg and lean over while lifting the back leg until you form a straight line almost perpendicular to the floor. Hold weights under chest with elbow slight bent. Balancing on one leg, use your back and shoulders raise your arms about your sides level. Return weights slowly under your chest. Switch legs after 15
6. Squat/Biceps Curl x20- Holding 2 weights, squat down while curling arms. Lower weights as you return to standing position.
7. Two hand Bent Row x30 total - Stand in the lunge position holding 2 weights. Bend over until your weights almost touch the floor. Contract through your back muscles and row your arms up next to your side as you return to a standing position. switch legs after 15

Repeat 1-2x’s

EXTRA CHALLENGE

20-40 minutes

1. Run/Fast/Cardio Machine Walk 5 Minutes
2. 50 In/Out Jump Squats- Feet together, mini squat, jump out to wide feet, jump back in with feet together and quickly jump back out. Keep knees soft!
3. Run/Fast Walk/Cardio Machine 3 minutes
4. 50 Jump Switch Lunges- Lunge down, jump up while switching  legs, repeat rapidly. Keep knees soft!

Repeat 2-4x’s

Cool Down

light stretching.

Create shapely shoulders, tighten your core and burn fat in this Shoulders and Core Boot Camp workout!

Warm-up

Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

1. Burpee with a Shoulder Press. x20 Place weights on floor in front of you. Place hands on floor and jump back with two feet into plank position. Jump with two feet back up to your hands and begin to stand up. Pick up weights on way up and press overhead once standing. Place weight back down in front of you and repeat
2. Single arm Shoulder Press 20x each arm. Hold weights at ear-level, palms facing forward. Press one weight overhead x20. Repeat w/other arm
3. Plank on Elbows and Toes 30-60 seconds. Get down on your elbows and toes. Hold body straight and as stiff as “plank” without allowing hips to sag towards ground or become lifted too high.
4. Bicycles x60 Fast side to side crunches pressing shoulder/elbow to opposite knee. Legs make “bicycle,” motion.
5. Sit-up (or crunch) x30
6. Jumping Jack with/ light weights x30 Arms extended to side, lift elbows out to side to just to shoulder level (like lateral raise) each jump
7. Front Shoulder Raise x20 hold two dumbbells or one heavier dumbbell in front of you, keep arms straight, palms facing.  and lift weights up until level with your face.

Rest Repeat 2x’s

Extra Challenge:

Run or cardio equipment for 15-30 minutes

 Cool Down with some stretching

Your busy Holiday schedule may keep you from visiting your favorite fitness facility for your normal butt-kicking workout, but that doesn’t mean you get to slack off! Below is simple yet effective  fat-blasting, body sculpting workout you can anywhere and you do not need any equipment at all to complete it. Move FAST, but pay attention to good form!

Warm-Up

3-5 minutes before beginning more intense exercise

Circuit Instructions

Repeat this circuit 3 times with a 1 minute rest after you have completed all exercises.

 The Circuit

1. 10 Walking Pushups- Get into the pushup position (either on your knees or toes) Do one pushup then “walk out” to the right side on your hands and toes in a plank position.  Do another pushup, then walk back to the left. Repeat

2. 20  Burpees- From your pushup/plank position, jump or walk both feet up to your hands, jump up to standing position, Place your hands back down on the floor and jump (or walk) both feet back so you are in a plank position. Repeat

3. 30 Plie Squats- Stand with your feet wide apart, toes turned out slightly. Extend your arms straight out in front of you and hold them out the entire exercise. Bend your knees to squat down, press through your heals to return to the starting position without locking your knees.. If your knees go past your toes when you squat, place your feet a little wider.

4. 40 In/Out Squat Jumps-  With feet together, squat down and jump out to a wide squat, jump back into a narrow (feet together) squat. Move rapidly, but be sure to squat down with each jump.

5. 50 Alternating Lunges- Place hands behind head to stand up taller!

6. 60 Crunches- on your back with feet off the floor, knees bent above hips

Rest 60 seconds repeat 3 times total

Extra Challenge

After you complete 3 sets of the above circuit, go for a 15-30 run (or walk) outside for extra fat burning

Cool Down

Stretch out and drink plenty of water. Hold your stretches for at least 15-20 seconds

Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.

By Niki Gauthier

Want a quick and POWERFUL workout to burn tons of calories AND shape-up your backside? Whether you need a workout ON the beach, before you go or want to pretend you are going for a little extra motivation, this workout will make your bikini bottoms proud!

Try these moves below and repeat 2-4 times depending your fitness level. You don’t need any equipment, but a stopwatch would be helpful.

If you can, get through ALL these exercises first before resting and repeating. Sip water before during and after your workouts.

1. One leg lunge, RIGHT Side x15- Target the glutes by elevating your back leg on beach lounge or chair. Be sure your knee does not go past your toes as you lunge.

2. In/Out Squat jumps x20- With feet together, squat down and jump out to a wide squat, jump back into a narrow (feet together) squat. Move rapidly, but be sure to squat down with each jump.

3. One leg lunge, LEFT Leg x 15 (see #1)

4. Jump Lunges 20x’s- Lunge down, jump and switch legs and lunge down before jumping and switching again.

5. Deep Squats- hold one weight and stand with your feet wide apart, keeping your back flat squat down and touch the ground with both hands. You should focus on bending your knees with your weight in you heels while getting your butt as low as possible. Don’t hunch your shoulders forward! WARNING, if you have any limitation or medical issues with your knees, modify by lowering only half way down, with your knees at no more than a 90 degree angle.

6. Sprint for 30 seconds out, 10 second rest, and then sprint back.

7. Hold on to the back of a chair and stand up tall. Pressing through your heel and the back of your knee, lift your back leg up behind you as far as you can without tipping over. Pulse it a little higher 30 times then switch legs.

Questions? Contact me at niki@nikigfitness.com!

By Niki Gauthier

Short on time but want an effective full body, fat  burning workout? Interval training is one of the best ways to get the most “bang for your buck” when it comes to exercise. You usually only  need between 20-45 minutes and the fat burning effects will last long into your day.

Interval workouts, the preferred style of training we use in our Boot Camps, are very simple to perform and are basically just switching back and forth between higher and lower levels of intensity at a specific amount of time. For example, you could do low intensity for one minute, then high for 30 seconds for a 2/1 ratio. For more of a challenge, do just the opposite or go for a 1/1 ratio as in 90 seconds low and 90 seconds high.

You can apply this to a strictly cardio session by adjusting your speed, incline or resistance. But you can also get in a weight training  (low intensity) workout combined with “cardio bursts” (high  intensity) for  the ultimate  two-workouts-in-one session!

Generally, you want to spend at least 30 seconds on each interval and no more than 2 minutes. Be sure to warm up for 5-6 minutes before jumping into interval training and cool down with some light movement and stretches at the end.

Which exercises, interval time, and total duration of your workout will vary by fitness level, but here’s a sample workout you can try at home without even using any equipment! Don’ worry if you can’t do all 30 or 60 seconds of each exercise. Do the best you can and keep moving!

1. Low 60 seconds: Pushups – try them you knees or even on the wall if you can’t do them all on your toes

2. High 30 seconds: Jumping Jack- Yep, old school cardio

3. Low 60 seconds: Right Leg Lunge – Step one foot out so that when you lunge down your knee does not go past your toe. Keep your weight in your heels and try lunge down to a 90 degree angle.

4. High 30 seconds: Skaters- Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat

5. Low 60 seconds: Left Leg Lunge See #3

6. High 30 seconds: Mountain Climbers Start in a plank position on your hands and toes. Draw one knee up as high as you can towards your chest. Then rapidly switch knees and feet back and forth.

7 . Low 60 seconds: Triceps Dips- Sit on the end of the chair with your hand as close to your legs as possible, fingers hanging off the end so the weight is in the heal of your hand. Gradually lift your bottom off the chair and walk your feet out. Keep you elbows pointed behind you and gently lower your body down until your elbows are at about 90 degrees bent. Press yourself up to the starting position without locking your elbows.

8. High 30 seconds: Jump Squat- Feet shoulder width apart, squat down and as you come up jump. As you lower out of the jump squat back down. Keep knees soft and slightly bent the entire time.

9. Low 60 seconds: Same as above, just don’t jump. Try to lower down until your knees are at 90 degree angle. It helps to have a chair behind you for something to aim for. Be sure to keep your weight in your heels. Not your toes and knees!

10. High 30 seconds:Skiers- Jump one foot out in front of the other. Knees slightly bent. Extend the opposite arm up and out in front. Jump up and switch arms and legs back and forth at a rapid pace.

11. Low 60 seconds: Side one-arm plank on Right Side- Lay on your side and stack your feet. Place your hand in the spot on the floor below your shoulder. Lift your hips off the ground until you are on the sides of your feet and your hand only and in one straight line. Modify by keeping your bottom knee on the ground.

11. High 30 seconds: Bicycles – On the floor on your back with your knees up, feet flat on the floor, place your hands behind your head and lift your shoulder blades off the floor. One knee at a time, lift your leg of the ground until both knees are up at a 90 degree angle. Draw your left knee in towards your middle and press your right shoulder towards your left knee. Rapidly switch back and forth using your abs, NOT momentum!

12 Low 60 seconds: Side one-arm plank on Left Side Same as #11 but on the left side

Repeat 2-3 x’s depending on how much time you have and your fitness level.

Questions? Contact me! niki@nikigfitness.com

Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.