Well…I filmed my first conditioning workout since being in L.A. It looks a little rough because I did rack pulls 2 days prior and my back was absolutely destroyed. I did 2 sets of each circuit, which took about 15 minutes. I would add another set of each circuit for a full session. Don’t forget to warm up on your own. And you can finish the session with your own abs/core/stretching exercises.
Here’s what I did:
Goblet Squat – if you don’t have a dumbbell you can use a kettlebell, plate, or even a medicine ball
Kettlebell Deadlift Burpee – You can use a set of dumbbells if you don’t have 2 KB’s. Or if you have just one KB you can set it in the centre, do your burpee, placing your hands on the ground instead of holding on the KB, and pick the KB up with 2 hands in the centre.
BW Slider Lunge – You can add weight if you want to, just remember those sliders are very slippery so you have to have the strength to pull yoursel back up, don’t go too low too fast
Hop in Squat out – Touched the palms of my hands to the ground on each rep
Step Behind Lunge with Overhead PressPushup with Plank Rotation – Use just bodyweight if you can’t control that weight as you rotate. Little baby weights fully approved on this one.
Platechoppers – I used a DB end to end, but you can use a kettlebell, plate or even a medicine ball for this. Make sure heels stay on the ground and you’re pushing those hips back
Slider Jackknife – Keep your shoulder girdle tight and steady with minimal movement.
Well I’m back from holidays in L.A. Rather disappointed in attendance while I was gone. I was hoping the veteran bootcampers would set a positive example for the newbies but it looks like it was the newbies that could have taught the veterans a thing or two about commitment and dedication.
Chocolate Coconut Peanut Butter Cups, sugar free, high protein (picture below)
3tbsp melted virgin coconut oil
3tbsp soft natural peanut butter
Chocolate Protein Powder, I used BioX
Mix oil and PB and add a scoop of PP. Stir and gradually add more PP until it’s kinda gooey. Pour into small cups and freeze.
For entire recipe: 837Cal, 67F, 13C, 48P – Per serving will depend on PP you use and how many servings you cut it into. This is sugar free & and healthier alternative to junk food but it’s still high calorie remember.