Shelley's BootCamp in Urunga, New South Wales | Gym/Physical fitness centre

Shelley's BootCamp

Locality: Urunga, New South Wales

Phone: +61 413 043 138

Address: Urunga Sports Fields 2455 Urunga, NSW, Australia

Website: http://www.shelleysbootcamp.com.au

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• Sport & recreation
• Gym/Physical fitness centre

23.01.2022 Well who was looking forward to today’s new workout? .... unfortunately, my computer needed a bit of upgrading & it doesn’t t like my new operating system? Maybe tomorrow... fingers crossed

19.01.2022 Just want to say..... SAVE THE DATE: Saturday, 4th July!! 1pm ... What a great date for party! We might call it it The Finale Party More details to follow as this will all depend on what Covid rules will be doing then? More memories....

16.01.2022 Happy Mother’s Day to all you beautiful Ladies out there xx May you all have a lovely day

13.01.2022 CHANGE OF DATE FOR FINALE PARTY New date: Saturday, 1st August 2pm Due to the limitations that COVID-19 has in place at present, we won’t be able to have the crowd gathering that we know will come, therefore we have made it in a month’s time & hopefully restrictions will have eased more by then.... ... Venue to be confirmed Party memories....

12.01.2022 BootCamp party that was scheduled for 1st August will now be POSTPONED until further notice. With the COVID limitations and restrictions going on, it will just not be the happy celebration it should be. Sorry for any inconvenience caused

11.01.2022 Well here is your 3rd Work out. . . . . You're going to LOVE it !!! WORKOUT # 3 WEEK # 3 ... "HAPPY THIRTY WORKOUT" There are 10 x exercises. To be done 15 reps each twice through 1. Squats (Jumping if you like) 2. Push Ups 3. Leg Raises with legs apart at the bottom then back together, feet stay together as they come up 4. Plie Squats (Jumping if you like) 5. Mountain Climbers Knees to the outside (Right knee to right elbow) each side = 1 rep 6. Crunch push to sky (pushing palms up toward the sky) 7. Glute Bridges x 3 pulses (pulse 3 x times at the top, then only come way down & repeat) 8. Bird Dog (On knees or toes) Take out R Arm forward while L leg goes out backwards, alternating 9. Windshield Wipers (Legs straight or bent in table top position) Only go down of the way 10. Burpees Good luck :)

10.01.2022 Hellooooooo my lovely Ladies, I hope you’re all fit & well & coming out the other side of this pandemic in great spirits I would like to inform you all that I will NOT be commencing my classes this Friday 15th (as now allowed for 10 people at this stage) as I am on a break for an extended period of time, not sure for how long at this stage? I am so sorry to have to break this news to you all as I know you have all been super keen & looking forward to classes starting back up again. I am in great health & spirits, I am just enjoying spending more time with my Husband as the opportunity arose. Please, continue taking good care of yourselves as you have been doing... and I will keep putting up some workouts for you all to do (or attempt to do anyway)? Good luck, stay fit, happy & healthy

07.01.2022 Here it is! Good Luck WORKOUT # 2 WEEK 2 This workout consists of 2 x CIRCUITS (You will need to allow yourself approx 20 mins)...Continue reading

07.01.2022 BootCamp throughout the years..... Girls in action! Just to show it was not all smiles & photos, we actually worked out too . Lol

04.01.2022 More memories..... Annual Christmas Party 2014

03.01.2022 Hi Girls, how are you all? I've been seeing lots of our BootCamp Family out doing their "iso exercising". it's so lovely to see :) stay with it, especially as we will be getting darker and colder ...... WORKOUT # 6 WEEK # 6 LADDERS WORK OUT! 10 to 1... Time yourself to see how long it takes, so you can keep trying to beat your previous time, always a great motivation to try and beat yourself, it gives you a real sense of personal achievement when you do This workout consists of 3 x exercises only. You will do each exercise once only, then twice each move, then 3 times each move until you have reached 10 of each move, have a rest (1-2 minutes) Then repeat, except this time you will start at 10 and then work your way back to down till you reach 1 of each exercise. 1. Burpee 2. Plie Squat 3. Push Up Good luck with it! I’m looking to forward to doing this workout and will share my experience with you all. Let me know how you go with it.

03.01.2022 Happy Wednesday Girls :) Here's your Wednesday Workout for this week ..... hope you enjoy? WORKOUT # 4 WEEK # 4 - ... SMALL SEVEN x THREE WORKOUT this is a quick one, but a good one! 7 exercises Each exercise to be done 10 x times each. Do this 3 x rounds 10 x Squat Jumps 10 x Hand Plank with Reach Forward or Bird Dog 10 x Spiderman Push Ups 10 x Leg Raises 10 x Squat + side kick 10 x Hand Plank Jumping Jacks 10 x (5 each side) RIGHT LEG: Fwd Lung + Rev Lunge + Curtsey Lunge + Squat (then alternate using Left leg) Rest 15 30 seconds and repeat 2 more times Explanation of some of the not so common exercises: Hand Plank with Reach Forward/Bird Dog: 1. Hold a hand plank position, wrists under shoulders, straight body from neck to heels. 2. Take right arm straight out in front so your bicep touches your ear, trying not to twist at the hips 3. Slowly lower hand back down and take left arm up. 4. You could do this on your knees if too hard. Or you could progress the exercise by raising the opposite leg straight out behind the same time the opposite arm goes out in front. Spiderman Push Up: 1. Hold a hand plank position, then at the same time you are lowering your chest down, you will bring your right foot out to the side and up as high as you can, then place your foot on the ground as your chest lowers further. 2. Then bring your foot back to start position as your chest comes up high again. You can add pressure on your foot to help you raise your chest and come back up again. 3. Repeat with the left side. 4. If this is too hard, just stick with normal pushups. Hand Plank Jumping Jacks: 1. Hold a hand plank position, bring both knees between your elbows, bringing both feet in as close to your hands as possible, spring both feet back to starting position. 2. If this is too hard, bring a single knee in at a time try and bring through your elbows.

02.01.2022 I am overwhelmed by all your beautiful words and your warm wishes I actually didn’t pick up my phone yesterday after I put up my post as I knew I was disappointing so many Ladies with my news, however your warm hearted responses have put a tear in my eye Thank you all for your understanding. I will respond back to each comment personally after I go for my run ... Here’s some memories

02.01.2022 ANNOUNCEMENT: After nearly 15 years of founding Shelley’s BootCamp I now announce that I will be finishing, this includes UcanDO classes and facilitating Stepping On. Please know that this decision has not come lightly & whilst this has been a huge big part of my life, it is now time for me to pursue other avenues for the future. ... On the bright side we will have a last hoorah with a party During the past 15 years I have had the most rewarding time training people to become fitter, stronger & healthier versions of themselves The new experiences & challenges we have all conquered together will never be forgotten , from running our first 10km race, to a Half Marathon & then onto a Full Marathon (& to do it 3 times!) We have conquered Tough Mudders, push bike rides & many many laughs, tears, holidays, coffees & beers, but most of all, Friendships. We have the most amazing memories that no one can ever take from us, so this is not goodbye, it’s just another adventure & we will still be able to share in these good times outside of BootCamp. Lastly, I would like to thank everybody I ever trained, or attended my classes and a special thank you to Lyndee who has always stepped up and helped run classes in my absence & for the dedication of the 9 o’clock Ladies who do the same. Without everyones enthusiasm & commitment, we would not have had the most wonderful 15 years that we had. I understand that this news will not come easy to a lot and I am sorry for this Take care & remember to always stay SAFE, HAPPY & HEALTHY. With much love always, Shelley PS: For those Ladies who are still holding BootCamp Class Passes please get in touch with me for reimbursement, thank you

01.01.2022 Hi Girls, hope you are all still fit and healthy and ready for tomorrows, "Weekly Workout". Here it is: WORKOUT # 5 WEEK # 5 ... AMRAP: (As many repetitions as possible) Duration: 20 minutes This is the same AMRAP that you had already been doing since before our weekly workouts started except I have changed the amount of repetitions and increased the intensity: 16 x 1 x legged Tricep Dips (with one knee raised off the ground) 8 each leg 8 x Burpees 10 x Push Ups (First 4 on your toes, but only if you have the ability to be able to? 12 x Leg Raises with feet apart at the bottom & together at the top 15 x Squats (Jumping if you like? Or use hand weights) 14 x Running Man (each leg) 16 x Walking Lunges with a pulse (8 each leg) Remember, you are trying to do as many rounds as possible in 20 minutes. It's quick, hard and you know the next time you do it, you will have to beat your last score! So in saying that ........ Go as hard as you can, for as long as you can, until you can't .... It's better to give it all and see what you got, than not to try and test your amazing self :)