Create your own Boot Camp Workout

Make your own bootcamp! Last year Boot Camps were hot and in many cities you were able to sign up in a program and once or twice a week you could kill yourself in a workout similar to the ones the soldiers get. But...you don’t have to sign up for a group, you can make your own boot camp workout with friends!!!

Boot camp workouts are great to get in shape because you work on your entire body with different exercises. You burn a lot of calories and it is efficient because you don’t need a lot of time, so it is easy to fit in a busy schedule. You won’t get bored if you try to think of different exercises and you can make them as challenging as you want them to be.

This sounds nice but how can I make a boot camp workout? Easy, go online and you will find many different suggestions and tips. Today we give you our favorite exercises and tips:

Tip 1: When you start, try to make a schedule of your workouts and, slowly, increase the intensity. If you make it to hard in the beginning you won’t persevere. Start with only 15 or 30 minutes a day twice a week and you will be able to keep going.

Start with a 10 till 15 minutes warm-up exercise. Go for a jog or a short run and choose 5 till 10 exercises. Try to perform each one after the other for 30-60 seconds.

Exercise tips

1)      Jumping Jacks
If you like to increase the intensity, after the jump put your feet back together and bring the right knee up and snap the foot out in a front kick.

2)      High jogs

3)      Triceps dips
Find a bench on the street or in the park and you can do them while you jog.

4)      Ski jumps

5)      Lunges

6)      Pushups
In the beginning you can do this exercise on your knees instead of your toes to lower the intensity.

Tip 2: Try to find somebody to workout with. It is always more fun to work out together and to challenge eachother. Moreover, if you don’t want to go, your fiend can convince you to go.

At the end of your workout do not forget to do a cooling down exercise! Good luck ladies and most important, have FUN!

Exercising on a budget

Dear ladies. We all like to have our body in shape, but sometimes you also have to pay attention to your budget and a gym membership is very expensive. Today, we will give you some tips on how to stay in shape on a budget, because we have to keep in mind to move over 30 minutes every day!

A budget tip is to go for a swim in the morning before classes or work. Most of the time there is an early bird discount and you will start your day fresh. Exercising gives you a lot of energy especially in the morning.

If you do want to go to a gym, but you don’t have the money for a wellness center, try to look for a budget gym. They are cheaper because they don’t have spa facilities and sometimes don’t offer group lessons. The disadvantage of these gyms is that they are very busy at particular times during the day. If you can avoid those hours it is a good budget option.

Besides low budget tips we also have some tips to work out for free. Tip 1: take the stars instead of the elevator or the escalator. For example, when you have to go to the 6th floor, go up by using the elevator but when you leave take the stars. It is easier going down the stairs than going up and it will burn calories. You will use over 200 muscles and 15 minutes of taking the stairs equals 30 minutes jogging!

Tip 2 is cleaning your apartment. During this activity you will use many muscles and you will burn many calories and afterwards your apartment is nice and clean. For example, 30 minutes of vacuuming burns over 120 calories and ironing almost 80. Cleaning you windows will burn 120 calories.

For our third tip you need a friend  for company and nice weather. You can do many different activities outside which are good for your body and shape. Go for a run through the park and if you don’t like running go for a walk, because walking takes 100 calories per 30 minutes. Or go to the beach, because walking through the sand is much harder. If you have roller blades, you can use them. It is fun, fast and it burns a lot of calories, but keep your safety in mind. Use the right equipment and protection.

The next video will show you a funny way of walking and exercising together.



Do not try this at home, but use it to get inspired!

Later on this week we will give some tips for the woman who like to exercise outside. You can create your own bootcamp!