Welcome...NEW BOOTCAMP PROGRAM!

Join our 30-Day BootCamp Challenge!

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The CAC 30-Day BootCamp Challenge includes :

• 30 days of unlimited BootCamp
• Closed Group Facebook Accountability Page with motivation, recipes, and coaching by CAC 
• "Roadmaps to success” such as navigating the grocery store, eating out, and a generalized meal plan— 30-day Isagenix nutrition system of your choice.

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Isagenix 30-Day Bootcamp

What is Isagenix?

It is a cleansing/replenishing system.  In the modern food universe, toxins exist everywhere; including the air we breathe.  Athletes and those who work out actually inhale more toxins because we take in more oxygen than most.  Isagenix is not a colon cleanse or a diet; it helps cleanse and rid the body of toxins naturally, and replenish the body with high quality nutrition. 
The 30-day program created by Isagenix is 99% effective and has a money back guarantee. It’s a healthy way to lose pounds/inches, improve performance and recovery, and the most comprehensive way to combat the aging process. 

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What's in it for YOU?

Three weekly 60-minute Bootcamp meetings at Lakeview Athletic Club have your exercise needs covered.  You will sweat, tone, strengthen, increase endurance and lose inches through:

• Agility drills
• Cardio invervals
• Bodyweight exercises
• Strength training with free weights (i.e. Dumbbells, medicine balls, and ViPR trainers)
• Circuit training

However, no fitness plan is complete without a diet component to it. What you feed your body determines not only total calorie count, but also energy levels, digestive stress, organ health, water retention, etc.  The list goes on and on.  If you are serious about creating a exercise plan, make sure you have a supportive diet in place, or your workouts will get you nowhere.

CAC Bootcamp has decided to feature Isagenix products as part of your roadmap to success.  Isagenix is a company that creates its products from whole food, organic sources with absolutely no added fillers or junk to increase their own profits.  The 30-day meal system that Isagenix offers (either for weight loss OR performance & energy) allows for TWO of your own meals throughout the day.  You will NOT be living off shakes. 

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The "CHALLENGE" part of this new bootcamp is a challenge you will have with no one but yourself.  The first day of bootcamp, we will record data points such as:

• Current Weight
• Body Fat %
• 1/2 mile run
• Plank Hold
• Long Jump
• Etc....

Then, with your hard work through bootcamp workouts and Isagenix meal plans, we will check back on a monthly basis to compare your awesome results! The challenge can be as intense or laid back as you wish.  Everyone WILL see results.*

*If you do not see results after following the 3x/week workout and diet program, I myself will offer you (8) 1-hour sessions free of charge, and Isagenix will refund 100% of your first month's purchase.

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 For more info:

Contact me at ayla@chicagoathleticclubs.com

Visit the CAC page: http://chicagoathleticclubs.com/isagenix-30-day-bootcamp/

Ask to pick up an Isagenix flyer at the front desk of your club

New Fall Scheduling!

We are ready to reschedule, reorganize, and re-up a new season of Bootcamp at Lakeview Athletic Club!! 

If you are an athlete interested in taking your training up a level, please comment what times you would like to see the Bootcamp program meet at LVAC.  We love our members, and we love happy, sweaty members even more! Please do not hesitate to share your thoughts on meeting times, scheduling, workout plans, or anything else!  I would love to extend a free session of Bootcamp to anyone with input or suggestions :)

Contact info: ayla@chicagoathleticclubs.com

This workout utilizes a circular track with field space in the middle for body weight exercises.  You may complete the workout in the same type of environment, or also at your own outdoor location or in the gym itself.  Enjoy!

Warm Up:

Easy Jog on Straightaways (~100m)

Drill on Curves (~100m)

• Glute (Butt) Kicks
• High Knees
• Shuffle (Right and Left)
• Karaoke

Set #1:

6 Stations, 10 yds apart each-

20 Reps at station, sprint to next exercise

1. Plank Twist w/ Push Up
2. Pike Push Ups
3. Spiderman Plank
4. Mountain Climbers
5. Opposite Arm/Leg Raise
6. Oblique Hip Dips

Set #2:

Interval Runs 

1-2x

• 0.25 Lap (100m) Sprint / 0.25 Lap Recovery (3.5 - 6.0 MPH)
• 0.50 Lap (200m) Sprint / 0.50 Lap Recovery
• 1.0 Lap (400m) Sprint / 0.50 Lap Recovery 

Set #3:

6 Exercises, 00:45 ON / 00:15 REST

1. Standing Bicycle Crunch
2. Jump Rope Hops
3. 5 Tuck Jumps/5 Lateral Skater Jumps
4. Frog Jumps
5. Fast Feet w/ Punches
6. Jumping Jacks

Calorie count for workout (Based on 135lb woman)

 

The weather is a little iffy this week, so it’s likely you have taken your workout inside.  Whether it’s 100-degree heat, hail, or rainy skies that has brought you indoors, the Bootcamp Workout of the Week has you covered!

TRX Warm Up:

1:00 Squats

1:00 Right (Single leg) Squats

1:00 Left (Single Leg) Squats

-Stretch well-

Interval runs!

 

5 minute jogging warm up
00:45 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:30 Sprint	6.5+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
00:45 Sprint	7.0+

TRX Upper Body 200

Supermans

Tricep Extensions

25 Inverted Rows

25 Bicep Curls

25 Tricep Extensions

25 Supermans

25 Bilateral External Shoulder Rotation

25 Chest Flys (T’s)

25 Front Shoulder Raises

25 Push Ups

Ab Floor Set

1-3x

:30 on/:10 off

• Plank Jumping Jacks
• Ab Bicycles
• Double Crunches
• Spiderman Push ups
• 10 Mountain Climbers/3 Tuck Jumps 
• 3 Traveling planks (right and left) <---->

Don't forget your active recovery warm down! Thanks to the intervals your hamstrings may need some extra stretching.  Don't forget to continue to hydrate throughout the day!

Warm Up:

40m drill/60m jog

• Glute kicks/jog
• Karaoke/jog
• Shuffles/jog

100's Drill:

(1-3 Rounds)

100 Jump rope hops

90 Jumping jacks

80 High knees

70 Crunches

60 Quick squats

50 Plank hold knee-to-ground touches

40 Skater jumps

30 Tuck jumps

20 Push ups

10 Burpees

-Sprint 400m- 

Plyo Set:

3 Rounds, 00:30 ON/00:10 Rest

• 2 Squats, 2 Lateral leg raises
• 10 High knees, 5 Tricep push ups
• 5 Get Ups, 5 Star Jumps
• 4 Plank V-Jumps, 4 Plank Jumping Jacks

Cool down and hydrate!

Hot weather, hot body! 

Get yourself ready to sweat and work through this 30 minute fat-blasting workout.

Warm Up:

5 minute jog

50m high knees

50m jog

50m glute kicks

50m jog

50m shuffle right

50m shuffle left

Set #1

:50 ON/:10 REST

2x through-

• Lateral Skater Jumps
• 3 Walking Push Ups/5 Mountain Climbers
• 5 Hops to Right Palm & 1/2 Burpee (*See picture below)
• 5 Hops to Left Palm & 1/2 Burpee
• Plank Jumping Jacks

*

 


















Set #2

:30 ON/:10 REST

1 Resistance Band, 2x through-

• Back Row
• Overhead Shoulder Press
• Bicep Curl
• Overhead Tricep Extention

       100m Sprint 

Core Set

2 rounds, :30/each, no rest in between exercises-

• Plank Hold 
• Bicycles
• Flutter Kicks
• Burpees

COOL DOWN!

Have YOU been staying consistent in your workouts this summer? 

 

The rain, dirt, sun, sweat, and early wake up calls have NOTHING on you!!   

 

Keep it up with this high-intensity workout that can be done on any surface with space to run, indoors or out, using just your body and a timer.

Warm Up:

50m of each-

• High Knees
• Glute Kicks
• Shuffle Right
• Shuffle Left
• High Skips
• Walking Lunge
• Bear Crawl
• Crab Crawl
• Sprint

Core Circuit

00:30 ON/00:10 REST

Repeat 2-3x

• Double Crunches (Knees to elbows)
• Plank Ups
• Opposite Elbow to Opposite Knee Sit Ups
• Mountain Climbers
• Flutter Kicks
• Spiderman Push Ups
• Ab Bicycles

Interval Run

400m RPE* 7

100m RPE 3

300m RPE 7

100m RPE 3

200m RPE 7

100m RPE 3

100m RPE 9

100m RPE 1

*Check out the Rate of Perceived Exertion Chart:

Finish up with an active recovery such as jogging home, a couple minutes of easy jumping jacks, or a brisk 10 minute walk.  Keep your body moving in some capacity until you feel your heart rate return back to normal (about 80-110 beats per minute).

Workout of the Week

This week we're bringing in a jump rope to complete the workout of the week! Don't let this classic playground toy go to waste; including it in your workout can help you achieve bigger and better things from improved agility to increased cardiovascular endurance.

100 Jump Rope Skips
20 Free Squats
80 Jump Rope Skips
20 Push ups
60 Jump Rope Skips
20 Forward Lunges
40 Rope Skips
20 Backward Lunges
20 Rope Skips

1:00 rest, then repeat 1-2x

Jumping Rope: Your Next Fitness Fix

The ladies of LVAC Bootcamp put in work with their ropes.

 Perhaps memories of the elementary school playground are the first that pop into mind when you think about jump roping, but it's time to take your childhood play to another level!

Jump roping is a great alternative to your usual cardio activity.  Not only does it quickly raise your heart rate, which often translates to a higher caloric burn, but jumping rope benefits your overall athletic ability as well.

Jump rope training will enhance:

• Coordination
• Agility
• Quickness
• Footwork
• Endurance

Jump roping is a fun twist to throw into your workout because of its versatility.  You have footwork to play with; small hops, one-footed, wide stance, switch footed, etc.  Also, the rope itself can be manipulated whether its moved slower or faster, cross-overs, double-unders, etc.  By including different types of foot placement, rope speed, and jump height, you will keep your workout fresh and exciting, and you are therefore more likely to stick to staying fit!

Check out the Bootcamp Workout of the Week for a high-intensity workout that includes jump roping!

We are at it again tomorrow morning! 
60 Degrees and clear...we are taking over!

2 weeks into LVAC bootcamp: 

3 different city locations conquered, 2000 calories burned, and over 10,000 meters run! 

GO LAKEVIEW ATHLETES!

Hope to see YOU next time!

This week, your workout is going to be made of up of a number of short bursts of intense exercise with short recovery breaks in between, known as High Intensity Interval Training, or HIIT.  Not only do these type of workouts take up less precious time from your day, but they offer their own type of health benefits as well:

"Short bursts of high intensity sprints--known to benefit muscle and improve exercise performance--can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart," according to new research from McMaster University.

"...has been shown to increase the resting metabolic rate of its users for hours after the exercise is complete, with the study finding this to be up to 24 hours post-exercise."

During this workout, push yourself! Due to the shortened sequence, if you do not push your body to the max during each workout interval, you will not reap the same benefits.  Treat yourself, don't cheat yourself!!

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00:30 Exercise / 00:10 Rest  
(Clock is continually running)

1. Goblet squat w/ Dumbbell (DB)
2. Plank Hold
3. Right Lunge w/ DB bicep curl
4. Left Lunge w/ DB bicep curl
5. Squat w/ overhead shoulder press
6. Push up w/ twist
7. Right side plank hold
8. Ab Bicycles
9. Left side plank hold
10. Push up w/ shoulder tap


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You should feel your heart pounding by the time you finish! If not, get up and do it again...harder!

Here it is! The start of the Bootcamp program, the beginning of May, the segue to summer. However you look at it, it is a chance to put your current fitness abilities to the test, record them, and get to work achieving bigger and better things.

For this week's Bootcamp Workout of the Week, take the time to complete some standard fitness assessments on yourself.  Date it as the beginning of May (or whatever other mark may mean something to you and your goals) and then, set up a plan to move ahead and see an improvement in each and every one of those numbers!

To do:

Timed 1/2 Mile Run: ____________

1 Minute Push Ups: ____________

1 Minute Sit Ups: ____________

Plank Hold: ____________

Wall Sit Hold: ____________

Pull Ups/Timed Chin Hold Above Bar: ____________

 

Surprised by your results?  What was the most challenging aspect of the assessment?  Looking forward to revisiting these numbers in a month or two to see your improvement? Time to increase your cardiovascular and muscular strength- starting now!!

Meet the LVAC Bootcamp Program!

Jeremy and Ayla will be leading bootcamp at LVAC this season, with Ayla on Monday & Wednesday mornings at 6:30am, and Jeremy on Saturdays at 8am.  Unless noted otherwise, we will meet for bootcamp in the LVAC lobby. 

Not sure what Bootcamp has in store for you? Here are some points to keep in mind for your most successful workout!

• Many practices will be held outside, so don't forget to dress for the weather (including water on extra hot days)! 
• Some of our destinations will be a one-third to one mile jog away, so comfortable running shoes are a must.
•  Bootcamp gives back what YOU put into it! Most of our workouts will be cardio drills and bodyweight exercises, so you will have the ability to intensify at the rate you wish. Let's push it! You're already here- take it the extra mile and do something big for yourself this summer!

Need something visual? Check out this clip of coaches Jeremy and Ayla as they give you a 30 second look into LVAC Bootcamp...

Watch! the video clip on Lakeview Athletic Club's facebook page.

Summer is just around the corner...are YOU ready? 

 

WHAT: Bootcamp! 

 

WHERE: Lakeview Athletic Club, Lakeshore Path, Area Parks, The Great Outdoors

 

WHEN: Mon/Wed 6:30am, Sat 8am

 

WHY: Get an awesome workout from LVAC personal trainers Ayla DeTroyer and Jeremy Hill, all before 9am hits.

***Come try out LVAC Bootcamp FREE this week!***

 

Monday & Wednesday 6:30-7:30am

Email Ayla at ayla@chicagoathleticclubs.com for more info.

 

Saturday 8-9am

Email Jeremy at jhill@lvaconline.com for more info.

Introducing: Bootcamp Workout of the Week

Bootcamp at the Chicago Athletic Clubs will be challenging all members of the club with a posted workout of the week brought to you by the instructors themselves: Jeremy and Ayla!

Check out the blog or bulletin board postings within the club to see what the workout is each week, then plug in those ear buds and get to work! Bring out your competitive side by timing yourself- you could keep your results to yourself, comment on the blog posting, or connect with other members of the club and compare! We love watching members push and achieve, so why not bring a little bit of fun into it?

The results you see from your workouts are a direct reflection of the effort put forth! Why not take the time to set a goal, measure your results, and work toward improvement? You will be amazed with what your body can do!

We are looking forward to hearing YOUR feedback on the bootcamp workout of the week!

Fusion Bootcamp at WAC!

Monday at 5:30pm
Wednesday at 5pm
Thursday at 5:30pm

Promo Week- Come check us out!