Eliminating that C-Section Pooch

I spoke about this topics last summer, but as bikini season has drifted upon us again, I find myself answer this question a lot!

Today's topic will be on eliminating a C-Section Pooch.

My online client's and I have been focusing on ab workouts this week. Specifically those who have struggled with post C-Section pooches, shelves, pouches, and flab. Ha! 

(I've heard it called all of those things.)

But I wanted to share the basic steps I go through when working with someone who struggles with this issue.

So here are some basic moves and a quick little tip how to engage the lower pelvis more effectively..
You will need a ball, and a small mini-band. I purchased mine from www.power-systems.com

Make sure to have a mat or soft cushion for under your tush.  Start out slowly only completing a 5-8 reps of each movement before resting.

If you feel it in your lower back or neck, find a small support to place under your upper back..such as leaning against a couch or chair to support your neck. Also make sure not to clench your jaw and focus on deep breaths through your ribs and down your back. Fill the diaphragm with air....in and out.

And here are some self-massage techniques to diminish the scar tissue around the incision that would be causing this extra pooch.  I used my kiddo's playground ball. Just steal it while they are napping or doing other things. ha! Otherwise, my son thinks its time to play catch and tackle football.  This massage position is not a good one to be tackled in!  Those of you with boys, understand.


I would recommend completing the exercises in the first video 2-3 times a week.

And the gut smashing/massage techniques several times a day if you wish or have time.






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My Grocery List for the Week

➡️➡️

Those of you who have followed my journey the last 9 weeks on social media know I'm training for a half marathon AND working on my nutrition accountability as part of our Bikini Bootcamp. 👙

I started at 150 lbs 9 1/2 weeks ago.

Started the bikini Bootcamp 14 days ago at 155.

And ended our 10-day push last week at 157 lbs.

What this means is, my body doesn't tolerate the higher carbs in my diet. It doesn't do well with endurance training and it doesn't respond well to eating multiple times a day.

My typical approach before this training is:

Wake-up and workout at 5-6 am

Drink a preworkout or bullet proof coffee. 

Intermittent fasting til 11-12 pm 

Eat 2-3 meals/snacks between 12-8 pm.

I eat a lower carb/high fat diet 99% of the time because of known food sensitivities and intolerances to grains and dairy.

This week I will be returning to this diet protocol and lifestyle of eating for me. I have 3 weeks til my half marathon and I'm hoping to drop this extra weight before then for my knee and hip joint's sake.

Here's my grocery list for this week: 

Bacon

Lettuce

Broccoli

Cauliflower

Feta cheese 

Cucumbers

Vegan chocolate Shakeology

Peanut butter

Coconut milk, canned

Hamburger patties 

Green tea

Butter

Coffee

Coconut oil 

Walnuts 

Avocados

Steamed green veggies of choice 

Now to make this clear, this works for ME. Not everyone. It's taken years of experimenting to get to this point. I don't have a lot of weight to lose therefore this is more for leaning out than big weight loss.

My gals who completed our bikini Bootcamp the last 10 days and tracked their food and calories following more of a 40% carbs/30% fats/30% protein all lost 5-8 lbs and 7-11" overall. So that way of eating worked better for them.

It obviously didn't for me.

So there is no right plan everyone. But as one of my clients you earn the privilege of my meal plans weekly, accountability to follow them, my guidance to adjusting your nutrition to hit your personal goals, AND workouts as well.

➡️➡️To apply to be in my next 👙Bikini Bootcamp 👙, register here: https://forms.aweber.com/form/32/376731732.htm

All ABOUT Abs!!

I went live this week on Facebook and discussed ABS. As summer/spring comes close, this seems to be a more focused topic.  So I wanted to share some of the tips I shared LIVE with my viewer's here.

I had a lot of questions about lower ab work.  About doing ab exercises post-surgery, C-Section, or with endometriosis.  I discussed how long it takes typically for obtaining 6-Pack abs--and other factors that can affect you getting to that goal.

The video cut off early, so here are a few other samples demonstrating...

Other ab exercises that are better than crunches:
1) Paloff Press
2) Glute Bridges
3) Side Plank
4) Clam Shells with Band

Best Core Exercises for Running

Here's a sample of the ab workouts we will do with my Couch to 5k training plan!!

These are samples of my personal ab workouts I do. Core strength is crucial to running form, preventing injury, and improving speed!

10 Plank + Dumbbell Row

10 Y, T, A's

10 Alternating V-Up's

10 Single Leg Bridge, R

10 Single Leg Bridge, L

10 Russian Twist per Side

10 Toe Touches

x 5 Rounds

sheMASTER'S Sneak Peek

Today's workout idea revolves around my sheMASTER'S program that we released a sneak peek of last week!  This is one of the workout series we will be hosting in our App that is set to launch in March--WE HOPE!!  My mom and I designed this program for the older adult. This template comes with 4-5 days a week of exercises that you will have direct access to via the app PLUS daily coaching.

((As a side note, I would appreciate prayers on that.))

But this particular workout is called a PLATE SLIDE.

This works the glutes. The hamstrings. The quads.  If you are inside on carpet, use a paper plate or DVD case.  If you are on a wood floor or a cement floor, use a towel or a plastic plate.

Here is a demonstration.

Complete 3x12 of this exercise.

Focus on keeping the front leg anchored in the heel.  Imagine pulling the back leg to the front leg. Keep the core engaged and braced. Glute muscles turned on.  Shoulders up and back, look straight ahead.

My First Podcast Experience--Rural Women Inspired

****GET FIT IN MINDSET AND BODY****

My interview with Mindy Young, from Rural Life Inspired.

"Get fit in mindset and body with Anna Woods! Anna stresses the important in becoming fit in your mind first and foremost. Her passion is helping rural women to put themselves first and help them to realize that they are amazing.

Anna is awesome and so inspiring. I can honestly tell you that after chatting with her, my mindset did a complete 180. But, don’t just take my word for it."

Click the link below to hear my podcast and read the show notes from our interview!

<<https://farmfitliving.com/get-fit-in-mindset-and-body/>>

Re: I Choose.

Reposted from my blog: Wednesday, Feb. 25, 2015

I Choose...

Update: Almost 2 year's later to the date I wrote this blog.  I am reflecting on this blog. The emotion I had writing it.  And where I am now.  This morning I was reading about Peter walking on water, when he challenged Jesus of His identity.  And how as he began to fear the wind and the storm, he began to sink.  If that doesn't describe the past 2 year's for me, I do NOT know what does.  

I began coaching with Team Beachbody, so I could coach women from home. And still be a part of an industry I loved..during my year of rest.

And through that time, my heart began to form the mission of sheSTRENGTH.  I am still uncertain if this is part of God's proclamation when He spoke to me so clearly about having something more planned for my life.  But I am still here, still trying to trust God--walking on this water without fearing the "storms."  

And as the CrossFit Open is upon us again, I get feelings of sadness, and miss out on this "high" and excitement during this season of this sport.  I see all of my friends training, setting themselves up with high chances of making Regionals and the Games (my previous goals)...and its HARD.  I fight bitterness.  Lack of hope.  BUT I know this was what my calling was at this time...knowing it doesn't have to be an "end all be all" but this season of my life isn't competing...

It's a time for refining of my soul. A time for me to teach and invest in others.  And be an encourager.  Because what I'm realizing is...I have 10x more impact on other's lives from behind my computer in a place of constant humility--than I ever did from the top of a podium.

I Peter 5:6 --Humble yourselves, therefore, under God's mighty hand, that he may lift you up in due time. ... 

I am typing this blog with tears streaming down my face...my heart aching.  Stomach churning.

This is the week of the CrossFit Open.  2015.  My year. What I've been training for.  This has been my goal year for awhile now.  I've worked harder the past year than ever.  Reaching new goals.  New heights.  New weights.  New movements.  Checking off my lists of weaknesses.  No distractions.  Fully focused.  This is it.  The season starts, tomorrow night.

This is where my hard work pays off.  Where I lay it all down.  For the next 5 weeks, completing workouts, submitting scores against other people in my Region, in hopes of making it to Regionals in May.  Regionals.  My motivating factor through every sweaty workout, every 5:00 am wake-up call, every mental battle, every "I want to quit," every bruise, every ache and pain, every get back up again.  I just want to get there.  All my IG posts scream, "you can do this!"  "No excuses!"  "It's Now or Never!" "You earn what you put into it."  "If you work hard enough, your dreams will come true..."

And I do.  I really do.  Hope they do.

Someday.  For sure, someday.
Just not any day soon.

My turning point came at a competition in December.  I was the oldest female athlete.  The only one with kids.  Most definitely the only one with 2 kids with special needs.  The only one married for double digit years.

Hmmm...where was everyone else my age?  With kids?
Not there.  Because this stage of life is hard.  Harder than any Open workout.  Life with "little's" is full-time.  Overtime.  All the time work.  And I was the only one crazy enough to try to do both.

The disbelief by the other competitors struck me.  How do I do it?  How do I make time?  How do I train hard and be a mom/wife?  While I felt honored to be able to share that I was doing it.  And it could be done...
I was convicted all at the same time.


And I couldn't shake this conviction.  That I wasn't really doing it all.  Well.
I prayed and wrestled with God for a month...what am I supposed to do? I can't possibly give up all I've worked so hard for, for so long.  I don't know what I would do if I didn't compete.  Competing is my motivation. My push.  My drive.  I live for it.

So I prayed for an answer.  A solution.  A way to do it all.
And it came...loud and clear one Sunday afternoon while I was praying for discernment as to what I should do about my CrossFit goals and my goals as a wife and mom.  And as clear as day, I felt the Holy Spirit say, "You will rest this year.  That is your big performance.  You will be done for now......I have bigger plans for you."

And this may be where I lose most of you.  Because I have doubted this clearly spoken directive, myself. Over and over.  But as soon as I surrendered to this, as soon as I said Lord, your will be done.  I want to follow you.  Obey you.  This goosebump like peace fell over my body.  And I knew this to be my decision.

I asked several people to pray over me in this decision as I knew it would be hard as the CrossFit season neared.  As people asked me if I was getting excited...and ready...and if I was going to get to Regionals this year.  Because I truly want to say, "YES! I'M READY...I'M GOING TO DO THIS! I am ready to make a name for myself, #homegym is ready to make a statement.  Prove my efforts. This is it!"

And I knew the battle would be hard.  I expected people not to understand.  Or buy my real lack of reasoning.
I am obviously struggling with it tonight.  It's tough.

But much more than I want to be known as a CrossFit athlete that is a mom and a wife and does it all...
I want to be known for not doing anything.  Transparent
Only as a humble servant of Christ.  Who honors her husband.  Guides her children.  Loves her Lord and Father.

More.

I love working out. And will continue to do so. Hard. Because that is a passion God has put in my heart.
But right now, under the umbrella of rest.  Sitting still.  Waiting.
And this could quite possibly be the hardest workout I've done yet.  Because there are no banners screaming "do less."  "Be still."  "Rest."  "Be quiet."  "Seek nothing."  And no one encourages you to seek the slower, smaller route.  Because this type of workout, this resting piece,  requires faith.  Faith in things unseen.

Things hoped for.

Things of eternal value that carry no merit on this earth. And don't fill a scoreboard.  Or earn me points.  Sponsorships or recognition.  No, this workout involves more discipline, sacrifice, humility, stepping aside so God can work...effort. It requires hands-on parenting. Being purposeful with my husband.  Jobs I may never receive affirmation for this side of Heaven.  No measuring progress.  No immediate results.  All based on hope.  And faith and love.

And this, my friends, is the kind of workout I want to live for.

Top 3 Tips to Build a Booty!!

There are several ways people complete their squats, lunges, or carry their posture in a way that deters true strength and sculpting in the butt/thigh area...

#1 Mistake: Not warming up the glutes before lifting.

--> Complete exercises like good mornings, side to side steps with mini-band, and banded squats

#2 Mistake: Not knowing how to activate the glutes.

--> You have to tell your brain to fire the glutes at first, before it becomes habit.  (band exercises are great for this, as well as consciously telling yourself to use them)

#3 Mistake: Squatting or Lunging wrong.

--> Most people do not push their butt's back far enough to squat or lunge. They let their knees cave in and forward and therefore fall into the trap of "My knees hurt when I squat!"  Squat to a lower target behind you when first learning to squat. A ball, a box, a low bench are all great targets to squat too.

Your Cell Phone is Killing You...

Thanks for subscribing to this newsletter and allowing me to be a part of your week!

Below you will find this week's workout.  As well as the calendar for what Team HomeGym Fitness Studio will have available the next month.  

This week's video is to address the shoulder, neck, and back pain I seem to keep hearing about from clients.  And here's the deal...our cell phones are going to be the death of us...

They cause slouching.

Looking down.

Shoulder roundedness

Carpal Tunnel

...etc.

So now we have to look at our shoulders and posture with MUCH more awareness...

Here are my quick tips for reducing and counter-acting that.

So I want to be the first to invite you to my endurance home fitness plan. 

• 12 weeks
• Strength Training Workouts
• Ab Workouts
• Running Plan with increased mileage each week
• Superfood Recovery shakes
• Daily Coaching
• Access to an online running community
• Accountability

DEADLINE TO ENTER IS JANUARY 30.

Email: anna@shestrength.com to get more information

How to Help Alleviate Plantar Fasciitis Pain

Most runner's disregard the mobility of their ankles, hips, knees, and pelvis.  And as a result they become injured.  Probably the most important aspect of improved running speed and endurance is a direct reflection of their mobility!  Plain and simple.  So do the little things.  Such as foam rolling and educating yourself on how to avoid injury.  

These are my best tips for preventing and alleviating plantar fasciitis pain.  You might be surprised by what I say.

And in addition, because I'm passionate about educating people in a way that is helpful and healthy, I'm leading a 12-week Train for a Half Marathon Community online in February.

So I want to be the first to invite you to my endurance home fitness plan. Here's what it will look like!

• 12 weeks
• Strength Training Workouts
• Ab Workouts
• Running Plan with increased mileage each week
• Superfood Recovery shakes
• Daily Coaching
• Access to an online running community
• Accountability

DEADLINE TO ENTER IS JANUARY 30.

Email me here: anna@shestrength.com to join!

You Actually DON'T Want to Lose Weight

Profile pic I had made when I launched Woods Wellness in 2007

I drove a '74 Nova to high school.  My dad bought it from an elderly woman who hadn't done a thing to it since she bought it back in 1974.  It needed a new engine and lots of work.  This vehicle was a labor of love from day 1.  I drove it before the engine was replaced.  It didn't have a reverse in it, so I had to drive around and around the school parking lot until I found a spot I could pull into forward.  And after sports at the end of the day, I had to ask friends to help push me back from my parking spot so I could pull forward.  OR I had to wait until that person parked in front of me left from the school as well.  

One of the fitness classes that started it all for me with special populations.

Every Sunday I would detail that vehicle.  Inside would be spotless.  I washed and waxed it weekly.  I saved my money to put a new CD player in it after Christmas.  I LOVED that vehicle.  I helped pay for the insurance on it by working after school and on the weekends, before and after sporting events.  I watched my dad spend hours rebuilding the engine and fixing odds and ends on it over the summer so it would be driveable by fall.  

It was SO important to me.  

BECAUSE I invested my time into it, my dad invested his time into it, and I was paying for it--it was my ONLY option for a vehicle.

Therefore, I HAD TO TAKE CARE OF IT. It meant that much to me.

Much like our bodies...

And as I sit here at my computer, once again, tears streaming down my face (because I am an empath)...and apparently I can even "sense" people's feelings through the computer screen.

And IT KILLS ME.  Because I can see it.  I can feel it.

...DESPERATION.

This desire to lose weight.  To lose weight quickly.  To lose those inches. To have more energy.  To look good.  To fit into our clothes better.  To run a race.  To be an example for our kids...

All of it. I get it. I've heard it. OVER AND OVER.

And the same people, fall for the same quick weight loss schemes, OVER AND OVER.  This year they are chasing this product, last year it was a different product.  YET...the problem still remains.

AND you know what??!?

The problem isn't you being overweight.  Or you needing to lose inches. Or look good.  NOPE. You aren't desperate for those things...

You are actually desperate TO LOVE YOURSELF.  

Because if you loved yourself enough to take care of yourself...

WE WOULDN'T BE IN THIS SAME SITUATION AGAIN....THIS 2017.  Just like 2016, 2015....

Chasing another quick promise...we HOPE, just HOPE will fill this void.

But I will tell you right now. It WON'T.

In 1 month...you may feel great. Maybe even in 2 months...but then what?  You might even lose all the weight...GREAT! I love it!  

BUT if there is not a mindset switch.  If there is not self-love.  Which leads to self-care.  Then nothing has changed. 

"I failed again!"  "I am sorry you are going to be mad at me because..."  "Ok, I give up...I'll try your way now...what do I need to do?"

I hear this no less than 20x a day.  And you know what...people are always amazed when I say.

1) Quit something today.  Something you don't need to be doing.

2) Spend no less than 10 minutes a day listening to personal development.  Reading a book. Meditating.

3) Find new friends, friends who support you.  If you are going to do this, and change your mindset, you need better influencer's.

4) Do something today you can continue for life.  

....if you do these things...then we will chat about a fitness program.

BECAUSE I am here to make you fall in love with yourself again.  Fall in love with the process of taking care of yourself.  Fall in love with how you feel when you invest in yourself and you EARN that right to feel better, look better, and therefore, BE better!!

And that won't be easy. I don't promise that.  But it will be worth it. 

So ask yourself...before you hit "PAY" on that quick fix button...

What am I REALLY WANTING HERE???

<3 Anna

Clara's Story

Dear Anna,

Our story began January 10th, 2008 (the day Clara was born).

      The delivery was somewhat traumatic for me, first time mom and all. After pushing for about 3 hours, using the vacuum, and using forceps they decided to rush me to emergency surgery. C-section it was. Looking back now I often wonder if her epilepsy is caused from the trauma during childbirth. 

"I know there is nothing we can do about it now, but coulda, shoulda, woulda.....or maybe I drank too much Diet Dr. Pepper, or did I exercise too much, or maybe my stress level was too high??? I wonder everyday if maybe I could have done something different to keep her from having epilepsy! I don't think I've ever really shared this with anyone, but I carry so much guilt always wondering if I could have done something different. "

Clara’s seizures began when she was only 8 months old.

      I remember every single specific detail of her first seizure. I was in the shower and I heard her cry out and then whimper, I hopped out of the shower to check on her and as I picked her up she began convulsing. At first I thought maybe she was having a bad dream, but I couldn’t wake her up. I knew then she was having a seizure. I picked up the phone trying to call 911 but I was so panicked I kept dropping the phone. Finally, I was able to get through to the dispatch, it felt like an eternity! Clara was still seizing! That day my baby seized for over 90 minutes! The ER Dr’s had to give her an elephant’s dose of Valium to stop the seizure.  This was honestly the longest 90 minutes of my life. I just knew Clara was going to die and there was absolutely nothing I could do!

During Clara’s first year of life she had about 40 seizures. The one thing we noticed is that Clara never had a seizure that stopped on its own. If we didn’t catch the seizure and administer medication, then she would continue to seize indefinitely. With every seizure there was a risk of brain damage because during a seizure the brain lacks oxygen and the seizures cause scar tissue to build up on the brain. My mom gut told me I needed to look outside of Wichita for a Pediatric Neurologist. 

We just weren’t getting the answers we wanted here in Wichita. Shortly after her 1^st birthday we saw a Dr. at Children’s Mercy Hospital in KC. We found out during that visit specifically what type of epilepsy Clara had. The Dr. helped us identify triggers and what lowers Clara’s seizure threshold. 

So they sent us on our way, back to Andale Kansas to fight for our daughters’ life! It was 100% on us as her parents to catch every single seizure!  When I really sit down and think about it…. It makes me feel like I’m going to have a panic attack, but we trust that God will always put us in the right place at the right time for Clara. God has proven time and time again that He has a watchful eye on Clara! From the time that we pulled her from the bottom of the swimming pool during a seizure to the nights when I randomly wake up at 2:00 am and check on her and she has a fever. God has always been there for us! People often ask us “How do you catch her seizures in the middle of the night”? I always reply “I stay up all night and watch her, because that’s what moms do”. 

Our goal as her parents is to let her be a “normal” kid even though she takes medicine twice a day, Always has to be with a buddy, and carries her emergency medicine with her at all times. We definitely don’t let epilepsy slow our family down! 

Clara plays softball, is on the swim team, is on a competitive cheer team, plays soccer, loves to ride horses, and spends every Saturday morning with me at the gym. Physical activity is a part of our life! She often asks me when she can start competing in CrossFit competitions! :) 

For us physical activity is our stress relief, and honestly the gym is our second home.  The family we have gained at the gym has been our support system! 

They have rallied around us when we have really needed it! It’s hard to even describe how much they mean to us! Two years ago when I came up with the crazy idea to have a competition to benefit the epilepsy foundation the gym quickly backed me 100%. It seems like now the rest is history! 

Our goal is to raise awareness about epilepsy because the numbers are staggering!! 1 and 26 people will develop epilepsy in their lifetime! We know that so many families have it far worse than us, and we choose to be thankful!

I met this beautiful family last weekend at a CrossFit competition called "Seize the Day." It was to raise awareness and funds for epilepsy and for family's like Clara's who are faced with these struggles everyday. It was an honor, AND THE only reason I made myself push through some intense cardio sessions lately to prepare.  Ha! 

But let me tell you something.  You will be more motivated. More empowered. More inspired. More humbled. And have a better perspective on life and your own personal health WHEN IT ISN'T ABOUT YOU.

I haven't spoken real honestly about how I feel about certain area of this fitness industry because I empathize and extend grace as often as I can...

But today, for some reason, I feel a need to express where I am at with all of this.

THIS girl. THIS family.  THIS relationship. THIS understanding.  THIS is why I workout.  THIS is why I run a fitness business.  THIS is why I spend hours learning to be a better coach.  THIS is why I invest so much of my time and money into coaching, fitness, my business, and some new projects coming soon.

AND...this IS why I do NOT have a lot of patience for...

• People who complain about their scale weight after 2 weeks of working out.
• People who say my programming doesn't work because they are gaining weight with strength training.
• People who don't understand why I make them learn to do their own meal prep, cooking, and recipe planning...NOT just give them a menu and say follow it.
• People who work out for the sole purpose of looking good on instagram.
• People who seek attention and affirmation for their six-pack abs and shapely butt.
• People seeking a quick with with no earned gains.
• People who think their value and identity is in their PR's and plates pushed.
• People who tire themselves to failure over and over again trying to reach someone else's definition of fitness that is not attainable.

Basically, 

PEOPLE WHO UNDERVALUE THEIR HEALTH.  

We miss the mark SO MUCH on what working out should be.  And why.  And how. And families like this come into my life and remind me why I am grateful every damn day for my health.  Little girls stronger than I'll ever know teach me how to be strong in a whole new way.  Mother's who stay up all night to watch over their daughter's so they don't have seizures who workout because its their ONLY WAY to let go of all the anxiety, stress, and pent up anger.

These are the people we should aspire to be strong for. And like. And because of.

Clara's

Jessica's

Not our EFFING ego's...!?!

SO let them go...because people are out there battling something a lot worse than your disgust with the cellulite on the back of your legs. 

Thanks for letting me share your story, friends.

Thanks for being the BEST EXAMPLE of sheSTRENGTH.

Bootcamp Workouts At-Home

A Sneak Peek Into My 5-Day Bootcamp Workout Series.

Workouts for at-home.

Strength training ideas with a small space and a few sets of dumbbells.

The beautiful thing about weight training is that anyone can begin strength training right away.  It can be modified to fit any person's ability. In addition, it provides the biggest calorie burn over an extended period of time than straight cardio, so you have made a great decision if fat-burning is one of your goals.  It also requires little equipment and space.  I suggest purchasing 5-10-15# dumbbells to begin with.  A mat.  A resistance band or 2.  And having an 8x10' space to complete these workouts.  

It typically requires you to be consistent with your training for 8-10 weeks before noticeable changes occur, but your body begins adjusting to strength training right away and you will be able to "feel" it happening as you go.  
   

 Benefits include:

1. Improved mobility and flexibility.
2. Increased energy and strength for daily tasks.
3. Increased muscle definition and size. 
4. Increased fat-burning capabilities and metabolism boost.  

Beyond that, I hosted a 5-Day Bootcamp at my house last week and we covered all areas of fitness each of the days.

• Arms
• Legs
• Cardio
• Abs
• Endurance
• Back

And so I wanted to share a quick glimpse of what those workouts looked like AND offer you a free printable of a few of the day's workouts for you to try at home, yourself.

Here's a leg-day burner we did: Set a timer for 10 minutes.

• Every minute at the top of the minute, do 1 deadlift, 1 hang power clean, 1 front squat. Increase weights each round if you can. So start light.

• This workout was :45 seconds of band bicep curls, resting :45 seconds between sets.

And lastly, we did :45 second rounds of boxing.  And between each set of boxing you had 10 push ups, 10 dips, 10 overhead press. We repeated that series 5x times through.

If you want access to the workouts in printable form, please apply here and I will get them sent out ASAP.  If you are wanting the workouts AND the coaching, my next bootcamp will be held at my gym December 5-9 from 5:30-6:30 pm.  I have 2 spots left available for anyone who wants to join us. Cost is $65 for the week.

PLEASE SEND ME YOUR EXCLUSIVE BOOTCAMP WORKOUTS

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