Adventure Boot Camp workouts for Holiday Break!

As promised, below are a few workouts that can be repeated about 3 days a week for the next couple of weeks during our Holiday Break. Enjoy!

For those that were in my December Holiday Camp, keep these workout ideas in mind:

Breaks from boot camp are good, you need to lower your intensity from time to time and let your body recover. During the break go for some light running or walking, hiking or whatever physical activity you enjoy. Most of all, the holidays are meant to be shared with family and friends, so enjoy this time. Heck, take your friends and family out hiking!

As promised, some suggestions for workouts during this break: Go to my website, http://www.dawnfranklin.com/ and download the awesome eBook called "Turbulance Tranining", it's about 20 bucks (I think). Great, simple, easy to follow workouts that you can do at home or even at the gym. There are 3 different levels, beginner, intermediate and Advanced. Do this about 3 days a week and then add some running or hiking as suggested above. Schedule your workouts! Yes, just a like a nail appointent, haircut or bootcamp and don't fill that time slot with anything else. Most of us ladies, if we make a haircut with a popular sylist that books out, we NEVER miss that appointment....I KNOW I'm right!

Have fun with it and, like I said, breaks are good from boot camp to let your body recover from the intense workouts. With that being said, I never suggest working out 7 days a week. Give yourself at least 2 or 3 days of rest. It's during your rest days that your body recovers, tones, gets stronger. Yes, your rest days can include an easy walk with the dog or something really light. However; you must allow your body to rest, injuries will happen if you do not allow for rest days. Get at least 7 hours of sleep as well.

Here is a sample workout from the "Turbulance Training"
by Craig Ballantyne, that I suggest you purchase. Below is a good snapshot of the workouts. If you do not know what an exercise is you can Google it. I love Google! Good stuff....enjoy:


Turbulence Training Bodyweight Workout 4-Week Program Intermediate Bodyweight Turbulence Training
• If you can’t do inverted rows, substitute the "Stick-up" exercise.
• If you can’t do full chin-ups, do the lowering portion of the exercise only.
Training Log (3 sets of each exercise)

Workout A
A1) Pushups (3x15) ......ie, 3 sets of 15 reps...
A2) Inverted Row (3x8) ....3 sets of 8 reps....etc....
B1) 1-leg Squat (3x8)
B2) Bicycle Crunch (3x30)
C1) Bulgarian Split Squat (3x8)
C2) Elevated Pushup (3x8)
D1) Reaching Lunge (3x8)
D2) Mountain Climbers (3x12)

Workout B
A1) 1-leg Deadlift (3x8)
A2) Chin-up (3x6)
B1) Step-ups (3x12)
B2) Slow Pushup (3x10)
C1) Prisoner Lunge (3x8)
C2) Side Plank (3x20 seconds)
D1) Close-grip Pushups (3x10)
D2) Plank (3x45 seconds)


See you all in January!!!! Happy New Year! Dawn Franklin