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!