Bendigo budget bootcamps in Bendigo, Victoria | Sports & fitness instruction

Bendigo budget bootcamps

Locality: Bendigo, Victoria

Phone: 0421275931 (Audrey)

Address: Rosiland Park 3550 Bendigo, VIC, Australia

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25.01.2022 Today’s workout: 8 minute rounds This one’s a ripper. I did it tonight and was pushing my maximum heart rate the whole way through. Set a timer for 8 minutes and work your way through each round, as many times as you can (with minimal rests in between exercises), til the timer runs out.... The goal is to keep moving continuously throughout the 8 minutes, and keep your drink breaks limited to the rest time in between rounds. Round 1: x 10 Touch jumps x 20 Bicep curls x 10 Step back lunges x 10 Toe push ups Round 2: x 10 Split squat jumps x 10 Knee sit-ups x 5 Burpees x 10 Crunches Round 3: x 10 Squat jumps x 10 Deep squats x 20 High knees x 8 Side squats

25.01.2022 I love a bit of randomness in my workouts, and this one’s a goodie - I call it ‘roll the dice’. You will need: 2 dice (or download a free dice ap on your phone) a mat a chair or ledge for dips ... Listed below is 11 exercises. Simply roll the dice and complete the exercise that corresponds with that number. You’ll be surprised at how many times you roll the same number, but don’t re-roll, that’s part of the challenge! 2 - x 20 sit ups 3 - x 20 squat jumps 4 - x 20 lunges each leg 5 - x 20 touch jumps 6 - x 20 deep squats 7 - x 30 crunches 8 - x 20 push ups 9 - x 5 plank to push ups 10 -x 30 dips 11 -x 20 split squat jumps 12 -x 20 knee sit ups

25.01.2022 Bootcamp is officially on hiatus until this Coronavirus is under control. Exercise is such a big part of my life and I’m going to continue to venture outside to do my workouts, and I hope you all will too (staying the recommended 1.5 meters apart of course). I’m going to regularly post workouts for you to complete (using minimal or no equipment), so we can all stay fit together. Stay safe everyone, we can get through this!

23.01.2022 Bootcamp is currently on hiatus and will resume on Tuesday, January 8th.

22.01.2022 Hands up if you’re still sore from Tuesday’s session

22.01.2022 Here’s today’s workout. I call it the ‘Upper body blast’ Warm up: 5 minutes of cardio. Set timer for 5 mins and choose from: High knees, Split squat jumps, Butt kicks, Squat jumps, Touch jumps, Star jumps, Step ups... Circuit Push ups Bicep curls Crunches Dips Sit-ups Shoulder press (skip this if you don’t have dumbbells) Do each exercise of the circuit for 2 minutes Then 4 mins cardio (any from the list) Then do the same circuit for 1 and a half minutes each exercise Then 3 mins cardio Then the circuit for 1 min each Then 2 mins cardio And 30 seconds of each exercise to finish Good luck!

21.01.2022 Here’s a (slightly) challenging workout you can complete at home. All you’ll need is a little bit of space, a chair for dips and a mat. Warmup: Set a timer for 4 mins, do 1 minute each of: -high knees... -squat jumps -step back lunges -split squat jumps Set 1 x 30 squats x 20 lunges (each leg) x 30 push ups x 50 dips x 30 crunches x 20 knee sit ups Set 2 x 20 squats x 15 lunges x 20 tricep push ups x 40 dips x 40 bicycles x 20 side reaches (each side) Set 3 x 10 squats w/ pulses x 10 lunges w/ pulses x 20 combo push ups x 30 dips x 20 sit ups x 20 crunches w/ pulses

21.01.2022 If you were wondering: do we still do bootcamp when it’s hot? The answer is yes, but I always minimise the cardio to ensure we don’t overheat. Here’s a Circuit we did on Tuesday (temperature was 31c) Bicep curls with resistance band Knee sit-ups... Shoulder press with dumbbells Crunches or twists with medicine ball Squats with pulses Combo push-ups (triceps to wide) We did each station for one minute and completed the circuit 3 times. Special mention to our regular bootcamper, Anne, who completed an incredible 40 knee sit-ups in one minute. If you don’t believe ab work can be cardio, then try that! Guaranteed to get the heart rate up.

18.01.2022 Here’s a short and sweet workout that’ll still get your heart rate up. (I did it in 17 minutes and used the ledges at Rosiland Park for the step ups, dips and push ups). First set: Step ups x 10 (each leg) Squats w/ pulses x 10... Split squat jumps x 10 Lunges x 10 (each leg) Bicep curls x 20 Push ups x 10 Dips x 20 Second set: x 15 reps of the leg exercises x 30 biceps x 20 push ups x 30 dips Last set: x 20 reps of the leg exercises x 40 biceps x 30 push ups x 50 dips

15.01.2022 Rosi Park update: our shortcut has turf now!

15.01.2022 Today’s workout: -Find yourself a ledge/bench -Complete the reps detailed below -(The step ups are for each leg) -Should take about 20 mins... -Burns approx 120 calories -Enjoy! See more

14.01.2022 Haven’t posted for a while, but we’re almost halfway through winter and continuing to do bootcamp in the dark and cold (but not the rain!) Kudos to the regulars who continually show up, it would be so easy to stay home on those cold nights, but as we all know, you don’t stay cold for long once the session starts. Bootcamp times and days this year are: Tuesday 6pm-6.30pm Wednesday 6pm-6.30pm

14.01.2022 Covid update: Just letting you all know that bootcamp will resume on Tuesday, June 23rd @ 6pm. If you’re worried about your current fitness level and want to sneak in a PT session in the next 2 weeks, shoot me a message and we’ll work something out!... I’m available Monday, Wednesday and Friday nights ($20 for a half hour session). See more

14.01.2022 For those of you with Fitbits, here’s a challenge this week: 100,000 steps! This takes a conscious effort and you’ll probably feel a bit sore, but seeing that 100k in your weekly total makes it all worthwhile

13.01.2022 Rainy day workout: (No equipment required other than a mat/towel for the arm and ab exercises) x 10 Squats x 10 Push ups... x 10 Sit ups x 10 Split squat jumps x 10 Tricep push ups x 10 Crunches x 10 Squat jumps x 10 Combo push ups x 10 Knee sit ups Then complete x 20 of each, then x 30, then x 40. Alternatively, you could start at the 40 reps and work your way down to the easy set.

12.01.2022 This one’s a solid workout - lots of reps targeting all muscle groups. Should take around 30 mins. You will need: -a ledge/bench for step ups and dips -some soft grass and/or a mat... -resistance bands or dumbbells (if you don’t have either, substitute bicep curls for more push ups or dips) Warm up: x 100 high knees x 100 butt kicks Workout: x 100 squats x 80 push ups x 30 step ups (each leg) x 60 hammer/bicep curls x 30 touch jumps x 70 crunches x 50 split squat jumps x 100 dips x 50 squat jumps x 30 dynamic lunges (each leg) x 30 sit ups x 30 donkey kicks (each leg) Stretch Enjoy!

09.01.2022 This week’s workout: Mini hill runs Find yourself a small distance incline (or stairs) that you can comfortably sprint and complete the following: x 1 run... x 20 crunches x 20 bicep curls x 20 squats x 2 runs x 20 sit-ups x 20 step back lunges x 20 push ups x 3 runs x 20 side reaches (each side) x 15 dynamic lunges (each leg) x 20 tricep push ups x 4 runs x 10 decline sit-ups x 20 donkey kicks (each leg) x 20 combo push ups x 5 runs x 20 crunches w/ pulses x 20 squats w/ pulses x 40 bicep curls

08.01.2022 I’m going to give this one a go later: Countdown (and up) workout x 100 High knees... x 90 Flutter kicks x 80 Bicycles x 70 Butt kicks x 60 Crunches x 50 Squats x 40 Squat jumps x 30 Sit ups x 20 Side plank lifts x 10 Leg lowers x 20 Crunches w/ pulses x 30 Split squat jumps x 40 Lunges (20 each leg) x 50 Crunches x 60 Step ups (30 each leg) x 70 Bicycles x 80 Butt kicks x 90 Flutter kicks x 100 High knees See more

07.01.2022 Well, here we go again! Bootcamp is now on hiatus until mid September. I’ll regularly post workouts on this page that you can do at home, and I encourage you all to stay as active as you can. We just got our fitness back, let’s not waste the effort we’ve put in over the last few weeks!! Stay safe and I’ll see you all soon.

06.01.2022 Stair runs are a great way to get your heart rate up if you don’t have a lot of time or space. The stairs at BSSC are perfect for this workout, and you should be able to complete it in under 10 mins.

04.01.2022 Here’s a ‘fun’ challenge to keep your fitness levels up: 3 times a week, complete the following- x 100 push ups (as many as you can on your toes before dropping to your knees)... x 100 squats (add weights if you can) x 100 bicep curls (with dumbbells/barbell/cans of soup- whatever you can find) (I did this 3 days ago and I’m still sore. For reference- I did 30 push ups on my toes, used 4kg for my squats and 4kg dumbbells for the bicep curls)

04.01.2022 I’m terrible at thinking of names for workouts, so no name for this one, but the concept of this workout is to start with higher reps and work your way down in intervals (kind of like a pyramid set, but less of a pattern). Anyway, the first sequence is: High knees x 100 Dips x 50... Steps ups x 25 Bicep curls x 50 Squats x 50 Next sets, same exercises (read vertically): x 90 x 80 x 70 x 60 x 40 x 30 x 20 x 10 x 20 x 15 x 10 x 5 x 40 x 30 x 20 x 10 x 40 x 30 x 20 x 10 Substitute step ups for squat jumps if you don’t have a step handy, and bicep curls for push ups if you don’t have equipment.

03.01.2022 Looking for a simple (no equipment required) workout? Here’s an oldie but a goodie. We’ve done this one a few times in our sessions and I always say ‘It looks easy on paper’, which is definitely not the case. This one’s guaranteed to keep your heart rate up for half an hour: The exercises are: -Burpee -Deep squat... -Walk out push up -Split squat jump -Tricep push up -Sit up Complete 1 rep of each (easy, right?),then 2,3,4,5,6,7,8 -repeat the 8 reps set again, then work back down 7,6,5,4,3,2,1 The walk out push ups can be swapped for toe or knee push ups, depending on your level, and the burpees can be swapped for squat jumps or star jumps.