Beat the heat and get your sweat on early today. If you can’t make it to class, here’s a great DIY workout designed just for you, our lively, resolute boot camper friends.

You need a band, your weights, mat, jumprope, and a timer for this workout.

Part 1: Warm Up ROM

Calf Raises with Arm Swings – Alternating Hip Circles – Butt Kicker Pairs – Alternating Knee Circles – Windmills – Toy Soldiers – Run, Bike or Row 1/4 mile (400M) 

Part 2: Activate w/ band

Band on thighs

March in place track knees hip width 50x

15 each: Track knees hip distance

Squats

Glute Bridge

Reverse Crunches

Leg Drops

Supermans

Hi Plank Jacks

2B: Cardio Rev Up – Do this TWICE!

20 Jumping Jacks

Side Shuffle 10xR /10xL

20 Skaters

Carioca 10xR/10xL

20 Mountain Runners

20 Butt Kickers

20 Hi Knees

10 Samson Stretch

Part 3: Mixed Intervals

Set 1: 50work/10rest&switch Do this ONCE

Hi Plank Hold

Glute Bridge Hold

Low Plank Hold

Wall Sit Hold

Set 2: 50work/10rest&switch, Do this TWICE

Glute Bridge Pullover

Sumo Hi Pull

Run 400M

Set 3: 20work/10rest&switch, Do this FOUR times

Push Press

Push Ups

Set 4:50work/10rest&switch, Do this TWICE

Deadlifts

GB FLY

Set 5: 30work/15rest&switch, Do this TWICE

Mountain Climbers

Boat Pose

Run, Bike or Row 1/2 mile (800M) for time  

Part 4: Cardio Reps

Set 1: 10 Burpees – 1 Shuttle Run 10Y/15Y/20Y – 3X

Set 2: 10 Sprinter Start R 10L 60 skips 2X

Part 5:Cool Down Walk (1/8 mile/200M)

Do these stretches for 30 seconds per side

Thread the Needle

Spinal Twist

Quadruped Thoracic Rotation

Chest

Triceps

Calves

Hamstrings

Cool off and treat yourself to something naturally sweet with our Mango Nice Cream. All you’ll need is a high-powered blender, ripe frozen mangos and bananas, and some plant milk.

Mangos provide a healthy dose of vitamin C and fiber. They’ve also been shown to promote healthy eyes thanks to the antioxidant zeaxanthin. You’re sure to get potassium from the bananas and a good amount of calcium from the fortified plant milk.

MANGO NICE CREAM

Vegan, dairy free, gluten free

Recipe by Jentry Lee Hull

Yields 2 servings

NICE CREAM INGREDIENTS

  • 2 cups frozen banana chunks (~2 small bananas)
  • 2 cups frozen mango chunks
  • ¼ to ½ cup unsweetened plant milk (almond, cashew, coconut, soy, hemp)

TOPPINGS

  • fresh blueberries and strawberries
  • granola (Purely Elizabeth Granola is a family favorite – available at Target and WF)

NICE CREAM METHOD

  • In a high-powered blender, combine frozen banana chunks, mango chunks and plant milk.
  • Pulse and blend, adding additional liquid as needed until consistency is creamy and nice cream-like.
  • Divide into two serving bowls, top with fresh berries and granola, and enjoy!

NOTES

  • If you want to sweeten it more, add a small amount of maple syrup or a couple dates.

 

Thrive on,

Coach Jentry