Good morning!

I hope you had a great weekend and that your Monday is off to a good start.

Saturday was one of the most fun days I've had in a while, because I took my first Flying Trapeze class and was able to spend much time outside after that. Moving + being outside + hanging out with fun people = perfection.

Saturday Morning Bootcamp VII

My Saturday started the way it has been starting for the past 10 or so months (except for when I've been traveling), with a morning bootcamp.

As I've done for the past six weeks, I'm posting the workout we did also here. It can give you some inspiration for your own workouts or if you're a trainer too, for your bootcamps.

After a some light running exercises, dynamic stretches, squat jumps and push ups, we did the following circuit workout.

The circuit consisted of  6 stations and we spent a minute on each exercise before moving on to the next one. There are some exercises that we used equipment for, but you can do them with just bodyweight–see the instructions below.

Here are the exercises:

Mat Pushes

Here's how to do it: Place three three gymnastics mats on top of each other and push the pile until the minute is up. It's the same thing that you do with a sled, like I'm doing here.

If you don't have access to neither, simply substitute for push ups.

Reverse Lunge and Knee Drive (with or without kettlebell)

Hold a kettlebell (if using it) against your chest. Do a reverse lunge by taking a step back, then drive the same leg back and up close to your chest. Instead of kicking with the leg, lift the knee up.

If you don't have a kettlebell, simply do the same thing with bodyweight and hop up to add some intensity.

Plank Kick Throughs

Get into a plank position. Lift the right leg up, bring it from under your body to the left and kick. Repeat the same with the left leg.

V- “Run”

Your core will absolutely love this exercise! Get in a V-Sit position, both legs and upper body lifted up. Move your hands back and forth as fast as you can, as if you were running.

Balance Squats

Stand on a bosu ball and do regular squats. Because the surface is unstable, you'll have to maintain the balance, which also makes your core work hard.

If you don't have a bosu ball, do narrow stance squats by keeping your feet as close as possible.

Roll Ups

Lie on your back, then rock back and roll yourself up so that you end up standing up on your feet. If this is too easy for you, you can try rolling up to one leg, which is a great pistol squat progression.

We did two rounds of this circuit, then finished up with one minute of both:

Weighted Wall Sits. Sit against the wall, holding a weight against your chest. If you want more challenge, extend the arms out.

Boat Pose. Lift your legs and upper body up, just like we did in V-“Runs”, and hold this pose for one minute.

My Workout

After the bootcamp it was time for my own workout. It was probably the most intense workout after my full week off, even though it was just about 15 minutes long. If you workout with kettlebells and add in burpees, you really don't need more to finish your workout dripping in sweat.

Here's what I did:

5 rounds of

8 Double Kettlebell Rack Squats