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Tuesday, June 8, 2010

BootCamp this week and a recipe for Sangria~

"Named must your fear be before banish it you can." -Yoda

BootCamp this week!

Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.

6:15 - Ladies Studio~


As many Dumbell Turkish Get Ups as possible in 8 minutes...see video below....

5 rounds

50 Double Under’s or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate or DB Carry (45/25 plate)
25 Lateral Jumps
12 1 arm swings r/l

50 Mountain Climbers
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).

one minute

-Plank Holds-Flutter Kicks-side plank

Thursday Morning 9:45 am Ladies Area

Tabata Squats
Tabata Push-ups
Tabata Squats then reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg

(see below for correct form!)

overhead squats

followed by:

50 Wall Balls 20 lbs.
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls
50 Push Ups

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.


Hydrate / Stretch / Refuel

from Hungry Girl....
Party-in-a-Pitcher Sangria

PER SERVING (1 generous cup): 125 calories, 0g fat, 5mg sodium, 13g carbs, 1.5g fiber, 7g sugars, 0.5g protein -- POINTS® value 2*

This sangria is CHOCK-FULL of fruit and deliciousness. Just don't underestimate the alcoholic intensity of fruit chunks that have been chilling in there for a while -- they're POTENT, people!

1 bottle red wine

1 can Sprite Zero (or 1 1/2 cups of any diet lemon-lime soda)

1 cup Diet Ocean Spray Cranberry Pomegranate (or another flavor of Diet Ocean Spray)

1 cup sliced strawberries

1 small orange, peeled and chopped

Half a Fuji apple, chopped

Half a slightly under-ripe banana, peeled and chopped

1/2 cup pineapple chunks (if canned, packed in juice)

Place fruit in a large container that will not stain easily (like a glass pitcher or a high-quality plastic one). Cover fruit with wine and cranberry drink, and give mixture a good stir.
Cover and refrigerate for at least 10 hours. (It's TOTALLY worth it. Quit whining.)
Once ready to serve, add soda and give it a good stir. Pour and be sure to get a nice amount of fruit in each glass. Enjoy!
P.S. If you like your sangria with less alcohol per glass, add more of the cranberry drink.


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