At Home Barry’s Bootcamp Workout For You Guys

October 28, 2013 · 4 comments

On Friday, I stopped by my favorite healthy restaurant near Boston, Life Alive. I ordered the ginger kombucha which came with a creepy ghost in the foam. See below. Rebecca ordered the berry kombucha on tap. Both were delicious as were our Goddess Bowls which I highly recommend if you can make it over to Cambridge.

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This weekend I also attempted to make homemade tappas. I roasted cauliflower in the oven with salt, pepper and olive oil. I added slivered almonds and raisins with about 10 minutes left. It was delicious and tasted like a healthier version of my favorite dish at Torro.

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I tried to make their eggplant dish as well but ended up with a mini serving of what tasted like healthy eggplant parmesan. It was good but the flavors didn’t go. I also pan seared scallops with just salt and pepper, adding a drizzle of balsamic glaze at the end.

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Saturday morning was dedicated to training for the Disney Wine & Dine Half Marathon, which is coming up in less than 2 weeks!!! I brought along the Salted Caramel Gu that I’ve been eager to try. I had it at mile 5 and while it tasted just like caramel, it didn’t give me the performance boost I usually get from these things which I found odd. I bought banana/apple sauce packets at Trader Joe’s for a more natural mid long run energy boost but have yet to take them out with me on the road. I finished my 10 miles and felt strong.

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One of the Boston TIU gals recently took at class at Barry’s Bootcamp with one of the owners and loved it. I am currently teaching only one class a week which happens to be Monday at 4 pm. She emailed me to see if I would share one of my workouts here on the blog for when she can’t always make it or afford the “world’s best workout.” Barry’s combines cardio on a treadmill with strength training using weights. We alternate between the two for an hour. Depending on the day or teacher, you might switch every 5, 10 or 15 minutes. This is a Barry’s DIY at your gym or outdoors class plan for Thursday, a Hard Core day. This workout has been modified so you can do it with just one dumbbell. It is also not the full hour. You gotta come see me for that in person! I think most exercises are self explanatory. For those that aren’t, I’ll link to descriptions for how to do them.

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Treadmill Set #1

Warm Up!

  • 2 minutes ¬†Easy Jog or 0% incline, 5.5 mph
  • 2 minutes Easy Jog or 4% incline, 5.5 mph – If doing this outdoors try to find a hill or just pick up the pace
  • 2 minutes Easy Jog or 8% incline, 5.5 mph
  • 1 minute Easy Jog or 0% incline, 6 mph
  • 30 second Spring or 0% incline, 9-10.5 mph

Hard Core Exercises Set #1 (Grab 1 heavy weight, 12 lbs)

  • 1 minute Inchworm (walk out plank)
  • 1 minute Forearm Plank
  • 1 minute Standing Side Bend to Right Side: Hold weight in right hand by side. Left arm behind head. Bend towards the right and then stand back up tall.
  • 1 minute Standing Side Bend to Left Side
  • 1 minute Sit Up with weight in hands close by chest
  • 1 minute Pilates Swimming on stomach
  • 1 minute Single Leg Deadlift balancing on right leg entire time, hold weight in both hands. Your body should form a straight line the entire time from the top of your head to the leg swinging behind you. Return to start when leg is parallel with ground.
  • 1 minute Single Leg Deadlift balancing on left leg entire time, hold weight in both hands.

Treadmill Set #2 – All 0% incline if on treadmill

  • 1 minute Jog 5.5 mph
  • 30 second Run Fast 8.5-9.5 mph
  • 30 second Steady Run 7-8.5 mph
  • 1 minute Jog 5.5 mph
  • 30 second Run Fast 8.5-9.5 mph
  • 30 second Steady Run 7-8.5 mph
  • 1 minute Jog 5.5 mph
  • 30 second Run Fast 8.5-9.5 mph
  • 30 second Steady Run 7-8.5 mph
  • 1 minute Jog 5.5 mph
  • 1 minute Sprint 9-10 mph

Hard Core Exercises Set #2

  • 1 minute Leg Lifts: Back is on mat, legs straight, lower to 12 inches off ground and back up towards sky
  • 1 minute Bicycle Crunches
  • 1 minute Wood choppers with weight to right
  • 1 minute Wood choppers with weight to left
  • 1 minute Side Plank on Left Side – pulse at top for last 20 seconds
  • 1 minute Side Plank on Right Side – pulse at top for last 20 seconds
  • 1 minute Backwards Lunge with Charlie’s Angels Torso Twist to Right
  • 1 minute Backwards Lunge with Charlie’s Angels Torso Twist to Left

Have you been to a class yet!? Curious how we time out workouts like this as instructors? I use my
Gymboss Interval Timer
because it makes my life easier and beeps at the end of each minute long interval.

{ 4 comments… read them below or add one }

1 Livi October 29, 2013 at 8:01 am

this workout looks intense- perfect! can’t wait to sweat it out!

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2 Casey October 29, 2013 at 1:55 pm

Haha that is a creepy ghost in the foam!! I am training for a half marathon — i’ve never had “fuel” during long runs… but my longest runs are only 6 miles. I know a lot of people use shot blocks? What do you think of those if you have had them. I think they are by Cliff. I also was wondering when you should have one on a run? After a certain amt of mileage/minutes?

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3 SK October 30, 2013 at 9:27 pm

Just tried your homemade Barry’s Bootcamp work out. So good and so sweaty! Can’t wait to try the real thing. Will you ever be teaching classes on the weekends at the new Boston location?

Recently started reading your blog and I’m hooked! :)

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4 Jamie November 25, 2013 at 7:28 am

I searched everywhere for that Salted Caramel flavor and when I finally found it I was disappointed too.

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