Similar to last two weeks, on Mondays let's talk about my Saturday morning bootcamp class and then about my own Saturday workout and the rest of the weekend.

This weekend was filled with work, workouts and more work, but it was a good one.

Saturday Bootcamp Workout III

For Saturday, I had planned a partner / team workout. Nine people showed up, so we ended up working in three teams, three people in each team.

After a warm-up at the park where we threw around some medicine balls on the lawn and got our feet super wet (I wasn't ready that the grass is so wet in the morning.. oh well!), we did the following Sprints and Bodyweight team workout:

The numbers of reps are per team. That means, each team does 30 push ups with mountain climber jumps, 60 triceps push ups etc. Each team member could do the same number of reps, but you can help your teammates out by taking some of their reps, if they're slower.

After each exercise, the team will run 200 meters together. No matter how fast or slow, you do the sprint always together. It's team work! And then, get to the next exercise.

My Saturday Morning Long Workout

I had a really good workout on Saturday myself as well. I usually workout just about 30 minutes, but if I have more time, I sure enjoy longer workouts too. In the weekends, I like to spend time outside and do longer workouts than usually.

So, Saturday was one on those days where I spent total hour on working out! I know that a full hour workout is nothing that spectacular for many people but it is pretty rare for me.

Here's my three-part workout:

1) 12 Minute Hiit Workout

After teaching the bootcamp, I headed to a nearby park and did 12-minute bodyweight HIIT workout using 12 Minute Athlete app. That's what it looked like:

3 rounds of 

30 seconds burpees, 10 seconds rest

30 seconds bodyweight squats, 10 seconds rest

30 seconds high knees, 10 seconds rest

30 seconds squat jumps, 10 seconds rest

30 seconds pistol squats, 10 seconds rest

30 seconds mountain climbers, 10 seconds rest

As always, also this 12 minute workout was tough. You really have to push yourself, or otherwise your time is wasted. I love and hate high knees, but I probably hate mountain climbers even more. I did modified pistols–here's a little sneak peek to where I am with them right now.

2) Hill Sprints

Next thing, I did some hill sprints at the park. It was unplanned, but the weather was nice and I was feeling great, so I decided to take advantage of these awesome hilly trails at the park.

I did only 5 short uphill sprints, and they took me about 10 minutes.

Here's how to do hill sprints:

Run up as fast as you can, then jog down, letting the heart rate slow down a bit. As soon as you're back to your starting line, sprint up again.

Your only rest will be the slow downhill recovery jog, but you don't stop at any point. Hill sprints burn your quads and glutes like crazy, go do them!

3) Kettlebell Front Squats and Swings

Once I got back home, I was ready for super short weight session. I pulled out my heaviest kettlebell–that's 60 lbs–for some swings and squats.

Here's what I did:

5 rounds of

* 8 Front Squats

* 10 Swings

I took plenty of rest between the rounds, because 60 lbs is still pretty serious weight for me,