Fresh Air Boot Camp

Hey Fit Friends, Get stronger and fitter this spring with me. A new series of Strength with Stacy starts this week at Anytime Fitness West Seattle. You don't have to be a member to join the fun/work. We sweat and boost our metabolism 6am-7am Mondays and Wednesdays. Space is limited, so contact me now via Facebook to grab a spot. Series runs Mar 23-May 13, $10 per class for members and $13 per class for non-member. Come with me now!

Want a 20 minute workout with me? Follow the link to watch a streaming video workout that will train all the major muscle groups in your body AND get your heart rate up. I'd love to get your feedback. http://ow.ly/rC16q

Fresh Air Boot Camp is ON tonight! 6:30pm at Jack Block Park. I look forward to working out with you.

Boot camp class at IDEA World fitness convention in San Diego.

Total Body Workout for Sarah - Sarah's going to be doing an intense 77 days of trekking and canoeing in New Zealand and asked me for some exercise ideas. Here's a high intensity total body workout I created for her that requires no equipment. Go for it!

1. High knees. Run in place lifting knees toward chest as high as possible. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.

2. Push-up to T-stand (side plank) 20x total, alternating sides.

3. Low jacks. Bend knees, place hands behind head, keep back straight. The lower you bend your knees, the more intense the exercise. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.

4. Side plank lifts 25x each side. Bottom hand under shoulder, top hand behind head. Feet staggered with top foot in front of bottom foot.

5. Squat jumps. Do a chair squat shooting your hips backward as you bend your knees and touch the floor. Jump up and raise both arms overhead. Land toe, ball, heel and bend your knees to make the landing soft. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.

6. Single leg shoulder bridge and toe touch 25x each side. Lie on back with 1 knee bent, foot flat on the floor, and other leg extended so it's parallel to the ground. Lift hips up so you are in a shoulder bridge. Lift extended leg straight up toward ceiling. Lower hips to floor, keeping leg lifted straight up toward ceiling, then lift upper body off floor and reach hands toward toes of straight leg. Finish the rep by lowering straight leg down to floor.

7. Mountain climbers. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.

8. Supine (face up) plank with alternating straight leg lifts 20x. Hips lifted, core on, straight line from chest to feet, hands under shoulders.

9. Speed skaters. 20 seconds on, 10 seconds rest, 8 rounds total. This set takes 4:00.

10. Walking plank 1:00

Get lean, get strong, get fast! Join the next session of Fresh Air Boot Camp starting July 10. We meet at Jack Block Park on Tues and Thurs 6:30-7:30pm. In 8 challenging sessions you're gonna see and feel a difference in your body.

Hit the gym for more money. Workers who regularly earn 9% higher pay on average than those who don’t, according to a study in the June issue of the Journal of Labor Research.

class SMT today is tolerance work. 3 min just below , 2 min at LT, 1 min above LT.

Wired to and addicted to . Story from here: http://ow.ly/b5f7n

2day; moderate seated climb, hard seated climb, standing climb, attack! Repeat 5x in each set, 3 sets.

11:30 today is prep for race. Under and Over (hard and very hard) x5. Rest. Repeat.