Editor’s Note:Barry’s Bootcamp is the hottest fitness studio in Los Angeles. Kim Kardashian, Khloe Kardashian, Mel B, Christina Applegate, and many other celebrities go to Barry’s Bootcamp to stay in shape! Barry, of Barry’s Bootcamp, created this at-home-Bootcamp for dot429.
I know sometimes, for some people, getting to class or going to the gym is challenging. Some people don’t have a Barry’s Bootcamp in their neighborhood. It is for those people that I send out this routine to help you Bootcamp yourself into shape in your own home. If you are in possession of free weights, awesome! If you’re not, I suggest you get a set. Free weights are the best workout for the body. This home routine, however, is designed for people with or without free weights.
Step one: Out yourself. Don’t let your fitness plan be something you’re doing all on your own and telling no one about. Tell the people around you and be accountable to them. A big part of Barry’s Bootcamp is accountability. Make sure you have someone you check in with daily to help keep you on track. Perhaps they will want to get in shape with you! You never know until you ask. You can callor email them to touch base. Just make sure you’re checking in and that you’re showing up on a daily basis. There’s nothing like the self-esteem we get from keeping the promises we make to ourselves.
Step two: Have a food plan. Make sure you know your calorie intake. Figure out how many calories you should be consuming daily and keep a journal for at least two weeks. Make sure you raise awareness in this area, because diet will be 85% of your results. You don’t want to work out hard and get frustrated. Knowledge is power, so empower yourself! Remember that egg whites, chicken, fish and green vegetables aren’t the foods that put excess pounds on you. Find out the foods that affect your diet negatively and stop eating them.
Step Three: Set goals and make a schedule. If your life is busy, get up early and work out before your day begins. If you have to break it up into 30 minutes in the morning and 30 minutes at night, then do it. Make time to do your personal Bootcamp and don’t allow yourself to come up with excuses. No one will carve out your exercise time for you. You have to be strong and stand by your word that, barring any real crisis, you will keep with your schedule. At the end of the week you don’t want to have a journal filled with excuses. You want a journal filled with workouts!
The key is to work out 5 days a week. You can determine these days to your liking, but for the sake of this article, I will call it Monday through Friday. Monday, work your arms. Get those dumbbells out and do your curls. If you have a light set, you need to be going for high repetition. 100 reps is NOT unheard of when you are using light weights, and you CAN do it. Do 100 reps in as few sets as possible. After that, do pushups! Place your hands outside your shoulders, keep your feet together and abs tight. Go low to the ground and push all the way up making sure to keep your head relaxed. Do a set and see how many you can do without stopping. Make sure to mark the number and progress in your journal. Do as many sets as necessary for you to reach 100 pushups. When you work your triceps, you can use a chair for dips. Chin-up bars are great and can be placed in doorways. If you are really ambitious, get a chin-up bar and use it. It’s great for strength training.
Abdominal exercises can be done easily. You may want to get a mat to lie on, but a towel will suffice. Do 100 crunches when you get up or before you go to bed. It’s all about theABrahams!
Do 100 Jumping jacks or get a jump rope and go at it for three minutes. As you get better and can do more, add time and chronicle this in your journal. Go for a run and watch your miles, not your time. Journal how far you went and not for how long.
If you can, purchase a pedometer and wear it for a week. You will be able to determine how much you are walking versus sitting. 10,000 steps a day? If not, you need to get out of your chair, turn off your TV, and take Fido for a walk. If you don’t have a dog, get one!
Squats and lunges are also great exercises you can do at home. Hiking uphill works your muscles and is also a great form of cardio. Make a plan to hike regularly. All of these suggestions are completely freeand at no cost to you! Walks after meals are also a fantastic way to digest and get your cardio in.
Resistance bands are great, affordable, and easy to travel with. If you purchase one, you will never have an excuse for not doing some sort of exercise. Invest in one of these and you open the door to a whole world of exercises for the back. For example, you can do standing rows by wrapping the band around a doorknob or a bedpost and pulling towards your shoulders. The resistance bands also work well for biceps curls, military press (shoulder press), standing up-right rows, squats, overhead press, standing triceps overhead pulls, side steps (for abductors) – the list goes on and on.
Even if you don’t have free weights at home, you can do a LOT. Remember, this is the one body you get and there are no trade-ins. Take good care of your body. Make an effort to watch your food, get your cardio in, keep your muscles strong and toned. There is magic in consistency.
My final suggestion is to take pictures of yourself before, during, and after you start your at-home Bootcamp. Create your own blog or send us your pictures and your story. I love hearing from Bootcampers! There are also Barry’s Bootcamp DVD’s for home use that you can find on ourwebsite.
This is my home remedy for those of you not near a Barry’s Bootcamp or a gym. The good news is that Barry’s Bootcamp just started franchising. Hopefully, there will be a Bootcamp in your neighborhood soon.
Work hard, eat right, and pat yourself on the back for every step in the right direction!