Bootcamp – All About Arms! (Plus a Peach Pie Smoothie)

Confession, this Bootcamp isn’t just arm moves: we have our traditional leg and core work thrown in too but it is very heavy on the arms. For the arms, we did back to back moves that complemented each other well. We did this circuit like any other: doing the moves continuously with minimal rest between. However, when it came to the arm moves we did them right after each other with no rest. Then we rested for a few seconds and repeated the same arm sequence again. Confused?? Hopefully this will explain it better:

Bootcamp Routine (all about arms!)

  • Weighted walking lunges (60)
  • Chest Presses (30)
  • Chest Flyes (20, each arm)
  • Repeat the chest moves
  • Jumping jack squats (50)
  • Bicep Curls (alternating, 50 total)
  • Tricep kickbacks (20 each arm)
  • Repeat bicep/tricep moves
  • Mountain climbers (50) (for a quick cardio burst)
  • Leg Lifts both ways (30 each move, each leg) (pilates leg lifts to work outer and inner thighs)
  • Upward rows (25 each arm)
  • Downward dog pushups (20)
  • Repeat rows and pushups

Core Work (each move for 60 seconds)

  • Plank
  • Side Planks
  • V-up crunches
  • Torso twists with weight
  • Bicycle crunches
  • Flutter kicks
My arms felt like jello after this workout! Also, I was STARVING! Because this routine was a bit more intense than usual, I made sure to load up on a delicious and nutritious and ice-cold post-workout recovery smoothie.
Peach Pie Smoothie
  • 1 cup almond milk
  • Vanilla brown rice protein powder
  • 2-4 tbsp oats (thickening)
  • 1-2 Fresh or frozen peaches
  • Cinnamon
  • Dash Nutmeg
  • Drop vanilla extract
  • 1 date (for sweetening and instant energy, optional)
  • Frozen banana
Directions, blend all ingredients together until smooth (adding banana last).
Trust me when I say that this smoothie is extra filling! It was so thick and creamy, not to mention protein and nutrient packed, that I was full for almost 5 hours (which is a miracle for me!). I came [this close] to putting some vanilla coconut-milk ice cream in there but it was 8:00a.m. so I refrained!! And yes, I double checked to make sure there was no lingering smoothie mustache this morning….
I hope everybody has a wonderful weekend (I can’t believe it’s here again already!).
My Best,
Shelley
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