Your FREE On-The-Go Workout Formula

It’s been a crazy few weeks! My family just moved to Camp Pendleton from Monterey. And just a few days after moving, we started traveling to visit with family, so between the two there's been a lot going on! 
 
My current state: waking up early each day to get a few hours of work done before my daughter wakes up, while trying to not think about what we still have to organize when we get home!
 
My mornings are consumed with work and my days are spent making memories with family, (which is important when you live almost 3,000 miles away!).
 
But all of this leaves little time to fit in a good workout. 💪
You may not have moved this summer, but I bet you’ve done some kind of traveling, whether you’re visiting family, taking the kids to Disney or just trying to manage your schedule with the kids home!

Honestly, it’s so much easier to NOT work out when you’re on the road! But taking care of myself makes it easier to deal with all the stress… and it makes me a nicer person. ☺️
 
So, for my sanity, I have to make time for workouts, but they need to be short, effective, and FUN.
 
I like them to incorporate Strength, HIIT and Yoga. 
 

• Do you ever feel like you’ve lost all your strength and muscle tone when you travel? I hate that! So, I like to build in weights. Also, strength training helps increase muscle mass and bone density, helping to reduce fractures and injury. As you gain more muscle your body burns more calories and helps you to reach physique goals. You know, nice toned arms in tank tops or a lifted butt in our bikinis. 👙

 

• HIIT, (High Intensity Interval Training) helps us to burn calories quickly and efficiently, and it burns more calories and fat even after the workout is over. It also helps to build a healthy heart as we push in that anaerobic zone. You can do HIIT for 20 minutes and it can be more effective than jogging for an hour! This is so key when we are traveling since our time can be limited!

 

• Travel brings some kind of stress or anxiety for most of us. And if you’re anything like me, being cramped in a plane or a car leaves my body in pain and feeling tight, sometimes for days! Yoga helps our range of motion, flexibility, muscle imbalances, builds lean muscle, creates breath and body connection, promotes mindfulness and improves posture. When I can build yoga into my workouts, I feel amazing. 

 
I’ve put together a formula to help you incorporate all of these exercises into a great workout that you can do anywhere, and I’m going to share this formula with you.
 
I want to help you meet your fitness needs, no matter where you are this summer.

How’s your summer going? Is it busier than you expected?

 

A lot of us envision a summer filled with lazy days by the pool and sleepy afternoons on the couch, watching movies. But it doesn’t always pan out like that.

 

You might be overwhelmed with keeping your kids busy, heading to the pool, beach, playdates, summer camps…

 

Or maybe your summer is filled with travel plans, like mine! We just moved a few weeks ago and then immediately flew across the country to visit family.

 

No matter what your summer looks like, it can be really hard to keep your workout schedule on track. But now is not the time to give up!

 

As promised, I have a simple fitness formula to share with you that will help you get a good workout in - while you’re on the go. This is a four step process!

 

STEP ONE: Look at Core Fits core 21 exercises! When I am very short on time, I pick 4 out of the following 21 exercises! 

1. BURPEES

2. SQUAT JUMPS

3. LUNGE JUMPS

4. TUCK JUMPS

5. HIGH KNEES

6. PLANK JUMP INS

7. SHOULDER TAPS

8. KNEE IN WITH WEIGHT

9. JUMPING JACK WITH WEIGHT

10. TRICEPS OVERHEAD EXTENSION

11. ARNOLD PRESS

12. BACK FLY

13. LATERAL SHOULDER RAISE WITH A PULSE

14. BICEP CURL

15. GLUTE BRIDGE SQUEEZE

16. SINGLE LEG RDL

17. SQUAT SHOULDER PRESS

18. LOW STEP BACK ALTERNATING LUNGES

19. CURTSY LUNGE

20. CROSS BODY JACK-KNIVES

21. RUSSIAN TWISTS

STEP TWO:  Decide what body part(s) you would like to work and choose from these exercises accordingly! You can pick from these exercises and make it an upper body workout, a lower body workout, a core workout or a full body workout - strength or cardio focused!

 

STEP THREE: Decide if you would like to do a strength or HIIT/cardio focused workout. If you want a strength workout, pick mostly weighted exercises and grab weights as heavy as you can manage, which means you can use them safely, keeping good form, and do 8 to 10 reps of each exercise for a goal of 4 sets/rounds, or as many as your time allows. Note, if you only have light weights on hand you can up your reps to between 12 and 20. 
 

If you want more of a HIIT/cardio workout, pick mostly unweighted exercises, or choose lighter weights and do each exercise for 1 minute of work and 15 seconds rest, for 4 sets/rounds or as many as your time allows.
 

Whether you are doing a strength or HIIT/cardio focused workout, rest as needed between sets/rounds. The less you rest, the harder it is! If you have no access to weights, just choose the body weight exercises!

 

STEP FOUR: Grab your water, timer, weights and go!

To reduce soreness and maximize efforts I do one day of HIIT/cardio focus, then one day of strength focus and then make the third day a Yoga workout!

It’s as simple as that.  

 

You don’t have to find a gym. You don’t have to find a large chunk of time. 

That means there are no excuses! 

Self-care is important, no matter what you’ve got planned this summer.

Maybe you already recognize how important it is to care for your body, but you don’t feel like you have the time, even with this formula to put it together?

 

Do you need something completely laid out for you, where you don’t even have to choose which workout to do?

 

You don’t have time to spend hours at the gym, but you still want to feel confident in your bikini. You know you need the right kind of workout that incorporates strength training, HIIT, and yoga so you can accomplish all your fitness goals. 

 

That’s where BOGA comes in!

 

Bootcamp Yoga (BOGA) is fitness reimagined, designed for women, by women. It incorporates the formula above with workout videos you can follow along with anytime, anywhere.

 

BOGA helps you be consistent in reaching your goals by:

💥Combining strength, HIIT and yoga into one workout. 

💥Giving you the ability to do it from anywhere - at the gym, at home or on a beach! 

💥Giving you workouts that are short and effective.

💥Giving you a community to hold you accountable and personal trainers to support you. 

 

Whether you’re a mom, a busy business person who sits at a desk all day, are short on time, have no idea what to do for your workouts, or you just haven't made health and fitness a priority, BOGA is the answer to your workout needs this summer.

And our next round kicks off 5/11! You don’t want to miss out on this.

If you want a workout that does it all… combined with an uplifting community to keep you on track, click here to get into BOGA right now.

If you have any questions, just comment below!

 

P.S. - Joining BOGA means you have access to an exclusive Facebook group where we’ll encourage each other and share helpful fitness and nutrition tips, plus you’ll have access to me! For now, you can follow my Core Fit Facebook page. ☺️