(Genevieve van der Vyver) – Most of us know how hard it is to lose weight and keep it off, not to mention staying toned! So we asked one of Adventure Boot Camp’s personal trainers, Genevieve van der Vyver, what her trade secrets were to getting her boot camp women looking so good!
Dumbbell front squat to overhead press (Thruster)
Use a set of hand weights and hold them at right angles to your chest. Sit back into asquat, pushing your weight into your heels. Make sure that when you look down, your knees are behind your toes. Then quickly thrust the weights up above your head as you come into an upright position. Do three sets of 10-15 reps, focusing on a little speed and power. Use your weighted backpack once you are used to this one!
Holding weights at your side, step up onto a step. Alternate legs – perform 10-15 reps with each leg. Once it gets easy, increase the height of the step and then later the weight that you are holding.
This under-rated exercise strengthens the lower body, builds cardiovascular fitness and encourages mental stamina. The good thing about hill sprinting outdoors is that it doesn’t overload the spine and forces you to practise on real hills.
Find a graded hill that takes around 10 seconds to sprint up on the short side and up to 30 seconds on the longer end. Begin on the easier end and increase your range over the three months. Start with three to five short sprints per session and build up to six to eight thirty-second sprints. Sprint up and jog or walk down.
Sprinting stimulates the muscles throughout your body so don’t be surprised if you wake up with sore abs as well.
Use a skipping rope and add 30 to 60 seconds of skips between your conditioning exercises on indoor training days.
Skipping strengthens your heart but it also conditions the muscles of your feet, ankles, calves, quadriceps, hamstrings, glutes, core, arms and shoulders – the perfect overall mini workout!