Out of Control Fatroll

Ashley, Mere and I have participated in an awesome bootcamp the past 12 weeks with Ashley’s work, Frost Insurance. It’s been an absolute blast, but due to the holiday schedules, the next six-week session doesn’t start until January. After we all cried a little (and got a little scared… we have to stay within that 2% of our final weigh-in numbers from Round 1, remember?), we decided to do our own bootcamp twice a week and yesterday afternoon was our first one!

And OMG, it was brutal. BUT, we realized that there is NO WAY we would work ourselves out this hard at the gym without the others cheering us on, which made for an a$$-kickin’ time.

In fact, the regime that I came up with  (on my own!!) wasn’t too shabby. I designed it myself this morning, as we realized it was going to be way too cold to do this outside in the parking garage, per the original plan. We did it in my work office instead (Thanks, @waggeneredstrom!!). After we were huffing and puffing and concluded that this workout was equally as difficult as our normal bootcamps (yet designed for small spaces, like a home), I’ve decided to post it here. If you have any specific questions about it, let me know in the comment section or via e-mail. We’re going to do the same workout again later this week, and then come up with a completely different one next week (which we’ll definitely post here as well). Let us know if this is something you would like to see in a video or picture format, though I warn you, we look a little worse for wear compared to the beautiful models in Shape showcasing their latest exercises.

1. Warm Up (5 minutes)
   1. Stretching
   2. Stairs to 14 (our building does have a 13th floor, which I did not realize when making this workout. HAHA)
2. Back/Chest Sequence (15 minutes @ 1.5 min x 2 with small breaks in between)
   1. Cycle a: Chest press on ball
   2. Cycle b: Row with theraband
   3. Cycle c: Jump rope
   4. Cycle d: Side sumo-squats
3. Water break (30 seconds)
4. Bicep/Tricep Sequence (20 minutes @ 2 min x 2 with small breaks in between )
   1. Cycle a: Tricep kick-back on the ball (1 minute per side)
   2. Cycle b: Opposite arm/leg sit-up on ball (1 minute per side)
   3. Cycle c: Bicep curls with weight/theraband (1 minute per side)
   4. Cycle d: Stairs to 14, skip every other step
5. Water break (30 seconds)
6. Shoulders Sequence (15 minutes @ 1.5 min x 2)
   1. Cycle a: Shoulder raises
   2. Cycle b: TYI with theraband
   3. Cycle c: Dead lifts with weights
   4. Cycle d: Lunges
7. Water break (30 seconds)
8. Cool down (3 minutes)

The entire sequence, with chatter and some OMGs (it was hard, plus we were watching E! News while doing this) took right at an hour. And to be fair, our “Cool Down” consisted of us collapsing on chairs before lugging the equipment back to my cube. Best part, if you keep up your pace, you’ll burn between 400-500 calories doing this workout, depending on your height and weight (thanks, Polar Heart Rate Monitor!).

Here’s what we used for the workout (which you can purchase on the cheap at any sporting goods store):

• Heavy theraband for the sitting rows
• Light theraband for T-Y-I
• 5- and 12-lb. hand weights
• 10-lb. kettle bell
• Two exercise balls
• Jump rope

Questions (like, what the crap is TYI)? Let us know We’ll try and take some pictures to help visualize some of the weirder workouts on Thursday.