Not So Bootcamp (aka Muscle Me HIIT!)

OK, let me start by saying "I LOST TWO POUNDS!".  Now I know that it's not about how much you lose on the scale but how you look, but it's always nice when the scale moves.  I actually told Boyfriend that I had lost two pounds, and he asked me how much I weighed now (which don't bother me at all), but instead he said "How much weight do you have?". I think English may not  be his first language and he's been lying to me this whole time.  Either way, he's adorable.

So the reason why the title of this entry is what it is, is because (that's a lot of "is") Kitty had to work late tonight, so boot camp was out of the question.  Which bummed me when I found out about it, but I decided that I wasn't going to waste the day, but bodyrock just wasn't going to cut it today.  I wanted a fucking boot camp and I was going to get it!  So I check the schedule of my gym and nothing but some lame class called "Slow and Heavy" that started too early for  me to get there on time, this ridiculously fast kick boxing class that is nothing but goofy cardio, and yoga.  I knew that none of these things were going to satiate my hunger for weights!

Then it hit me!  Why not just write your own damn routine?  You know the basic framework of how the boot camp class is worked out, why not fill in your own details?  So I did, and decided that Wednesday night shall be my long workout night.  The bottom line is that I'm going to have to figure out what I'm doing on Wednesday nights after boot camp ends and why not figure it out now.  Bodyrock is awesome and all, but sometimes I need more than twelve minutes of exercises that involved crazy equipment that I don't have. I plan on writing up my own HIIT workouts and posting them every Wednesday after I complete them.  Hopefully all of my follower (see what I did there?) will try them out and find some benefit from them.


Tonight's workout is going to be called "Butt Why?"  Why you ask?  Because I felt like calling it that.

First we need to warm up.  Those of you who have a treadmill, track, or road to walk/run on, get on it.  We'll be warming up with ten vigorous minutes on the treadmill.  I ran 3-1/2 of the ten minutes at about 6 MPH, which is more than I've ever done in the past, and I was very proud of myself!  But don't kill yourself, this is just the warm up.  Bunny, for you, just run a mile because you kick ass at cardio.

OK! Now get out your HIIT timers (or android apps in my case cause I'm a cheap bitch), because this is where your interval training starts! I also used seven pound weights for the whole thing, but you can use a different size weights, or kettle-bells or two logs full of buckshot in Bunny's case. You're going to set your timer to 24 rounds with 40 seconds work time, and a 20 second rest.  It may seem like a long rest, but the exercises are complicated, and you'll have to read what they are again before you do them.  I had everything written down on a piece of paper that I referenced on every rest period.  Now I didn't write down my reps because I was being lazy and forgot a pen, but feel free to write yours down.

• First Move: Squat, Lateral Raise, Side Kick. The squat and side kick should be self explanatory, but for the lateral raise, I did it this way.  Hold your arms at your sides, then bend your elbows at a 90° angle until you look like a Barbie doll. Now, leading with your elbows, raise your arms until they are parallel with the ground.  Make sure to control the weight on the way back down, don't use momentum to move your weight. 
• Second Move: Fly, Scarecrow Press & Twist, Skull Crusher. Lay on your back with your arms out like you're going to hug a really girthy tree.  Now hug it.  Bring your arms back down and then turn your wrists to point towards your feet.  Bring your arms straight up like you are doing a bench press, but half way up, turn your wrists to point at your face and touch weights together trying to keep your forearms parallel to each other. Reverse the move and bring it back down.  Now bring your arms straight up, weights touching/wrists facing and bend your elbows til you almost touch your head with the weights.  Don't move your upper arms, and make sure to squeeze the tricep when you straighten your arms again. Now start the whole thing over again!
• Third Move: Bob N' Weave, Backward Lunge, Front Kick. Squat down slightly and pretend there is a rope above your head going from your back to your front.  Now lean forward (to avoid the rope) and bend to the right and straighten up.  Get back under that "rope" and bend to the left side. Your lower body should stay stationary, only move your upper body. You're working your abs and obliques. Backward lunge, then kick forward with the leg you stepped back with. 
• Fourth Move: Shelf Butt Pulse. Sit on your butt with your feet flat on the ground and your hands on the ground behind you. Lift your core up to the ceiling until your body is parallel to the floor.  Bring your butt back down and do it again. 
• Fifth Move: Dead Lift, Scarecrow Row. Lean down into dead lift, then do a row with your Barbie arms as though they've just reached the top of a lateral raise.  Make sure to keep your back flat. 
• Sixth Move: 6 Inches. Lay flat on your back and lift your heels up six inches from the floor and hold it. 

Wait! You aren't finished yet!  Get your interval timer out again and set it to 8 rounds of 25 seconds on, 5 seconds rest.  You have two moves left to do.

• First Move: Knee Raise. If you have a gym with a captains chair, use it!  If you don't, you could use two chairs to hold your self up to complete the raise. 
• Second Move: Straight Arm Plank. I'm sure you know what this is. 

OK, NOW you're done!  Make sure to stretch and give your self a pat on the back for completing the circuit!  If I end up not doing boot camp again next week, you can expect another fun HIIT workout from me!