I hope your weekend was nice and that your Monday starts off well. I think any day is a good day to start a change–any change you want to make in your life–but for many people, Mondays are especially great for that.
If your weekend was awesome, then try to think about Monday as the extension of all the positive and fun things you experienced in the weekend. And even if you can't do the same things you did, like going on a relaxing hike and having wine like I did, you can still try and bring the same, relaxed and positive mindset to your new week.
Saturday Morning Bootcamp XIII
I teach anywhere between 3 to 5 bootcamp classes a week, but it has become a tradition for me to share the one that we do on Saturdays here on the blog. However, you can let me know if you like these posts where I share the bootcamp workouts and if you'd like to see the workouts that we do in my other classes as well and I'm happy to post them too.
I just really like Saturday morning workouts and the crew who shows up. Of course, I also love the people who come to my classes any other day too, but Saturdays feel different. People seem happier, more energetic and they are really ready to kill it at the bootcamp.
Last Saturday's workout was called Kettlebells and Cardio. I have a slight obsession with kettlebells, and I love short intense boosts of cardio mixed with kettlebell strength exercises, so this is pretty much perfect combination.
After a 15-minute warm-up, some dynamic stretches and mobility exercises, we did three 5-minute AMRAPs (as many rounds as possible in 5 minutes), all of which consisted of two strength exercises done with kettlebells and one cardio exercise, done without any equipment.
5-minute AMRAP #1
5-minute AMRAP #2
5-minute AMRAP #3
Here are the descriptions for all three kettlebell exercises (bodyweight exercises are shown in videos below):
Kettlebell Renegade Rows
Why to do them: They're an amazing upper body and core exercise. They work the upper back, arms and especially triceps. You need to engage your abs and keep the core super tight to maintain your balance.
How to do them: Renegade rows can be done in various ways, with one weight or two weights. We used one. Find a chair or bench. Get into a plank position, one hand on a chair, bench or other elevated surface. Tighten the core. Grab the kettlebell handle with your free hand. Lift the kettlebell up, moving the elbow really close to your torso so that the elbow is pointing back and not to the side.
Kettlebell Swings
Why to do them: Because kettlebell swings are the best ever exercise out there... I'm not joking, because in my opinion, swings really are one of the best exercises you can do to work the whole body. It's a great power exercise and especially helps you to build great hip strength. Any interest in building better backside? Do swings. (And squats, of course).How to do them: Stand over the kettlebell with feet hip-width apart, chest up, shoulders pulled back and down. Bending your knees, grip the kettlebell with palms facing you. Stand up. Keep your arms loose, tighten the core. Keeping the heels firmly on the ground, lower your butt down a bit and swing the kettlebell back between your legs. Powerfully push through your hips to swing the weight forward.
Kettlebell Goblet Squats
Why to do them: To build strong glutes, quads and hamstrings and core of steel. Squats can be better for strengthening your core than many ab-specific exercises!How to do them: Start with your knees hip width apart with feet in line and push your butt back from there. Keep the back flat. Holding the kettlebell against the chest, do a full squat. Try to sit as low as possible. Press through the heels and stand up again.
Videos for AMRAPs:
See the video for AMPRAP 1:
See the video for AMPRAP 2:
See the video for AMPRAP 3:
Be sure to work as hard has you can during the 5-minute AMRAP. It's just five minutes! After that, take a 1-2 minute break before moving on to AMRAP #2. Then, after 1-2 minute break, do AMRAP #3 and work five minutes as hard as you can.
A Hike in Santa Rosa
After teaching the bootcamp, I did my own workout which you can see here, followed by a light 2-mile run. Then it was time for the weekend to start, which meant another hike for us.
I have to say that what comes to spending weekends, we're not great in planning things ahead. Most of the time, we just wing it, which I like and at the same time, don't like. We could definitely do a bit better job in planning.
Last weekend was no different. We knew that we're going to do something outdoors, but what it was going to be wasn't sure until 15 minutes before we left the house.
Because I need some sun–and there is no near the bay where we live, we headed to inland once again. I've only driven through Santa Rosa but never actually visited it, so I did some research on what's there to see. The thing that I absolutely love about California is that there are hiking trails everywhere. Bald Mountain trail close to Santa Rosa looked interesting, so that's where we headed.
Our hike was supposed to be 6.5 miles but we also got a bit lost, so it ended up being a pretty good walk. And, it was hilly! It wasn't too difficult, we've been on way harder ones, but it wasn't your easy walk in the park either.
It took us about an hour and 10 minutes to get up there, and almost an hour and 30 minutes to get back down. It was a loop and getting back to our starting point was little longer distance than getting to the top of the mountain.
It was very hot and there was only a little bit of shade throughout the walk, but that's the way I like it. I'm glad I we drank a ton of water before starting the trail and brought enough to have during the hike.
All the Food, Wine and a Million Steps
Once we got back, we were pretty hungry, so we headed to Santa Rosa for some seafood and wine.
I only realized how tired my legs were as we sat down! Together with teaching the class in the morning, then doing my own workout, running and then hiking, my total step count was more than 35 000 and mileage a bit more than a half marathon distance. To compare, the daily goal that I've set for myself is to walk 10K (6.2 miles), which usually means about 12 000 steps.
My legs were super tired by the end of the day, but I like this kind of tiredness. I can also feel very tired after sitting at my desk and working all day, but that's the kind of fatigue that I absolutely hate. Being tired after all those miles feels so good, and I slept so much better the night after than I've slept in weeks.
Did you do anything active this weekend? Let me know!
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