Basketball Court Workout

Here is a typical workout that I would do in Venice, Fl at a basketball court on my running route.

It can be one at any park you can find a bench at.


20 Tricep Dips


20 Elevated Shoulder Slaps


20 Up and Overs

50 Bench Jumps


Walking Lunge to First Line


Frog Jumps to next Line


(Continue this down the court and back)

Sprint Suicides

(Foul Line/Center Court/Opposite Foul Line/Opposite Baseline)


Elimination Workout

I did a workout of this concept with my Bootcamp Class on Tuesday and got a great response.  So, basically you will be doing the last exercise (shoulder slaps) for 1 Round, Power Jacks-2 Rounds….Burpees-9 Rounds (90!) and Push Ups-10 Rounds (100!)



CHALLENGE Yourself With a WORKOUT #1

My best friend text me yesterday saying I needed to blog more At-Home Workouts.  She was stuck at home with a sick kid, and unable to attend class at my gym.  Later, I saw she pinned a workout, and I can guess that this may have been what lead her to text me.

You’ve seen these on Pinterest.


These workouts are fine…. if you can get through them.  However, if you’re anything like me, you may get bored with this.  BUT, if you post a workout and tell me how long it took you to complete….THAT interests me! I LOVE COMPETITION!

So, whenever I do a bootcamp with a challenge that doesn’t need equipment, I will post it on here along with the best time for you to try to beat.

This is when I wish I had more FOLLOWERS!  I would love to have 25-50 posts telling me what your workout times were, but I know we will get there!!

Definition of our exercises

Shoulder Slaps:  Start in a hand plank and bring left hand to right shoulder then left to right shoulder, etc.  Try to keep feet together and try not to rock the hips.

Shoe Clap: start on all fours with knees slightly bent and just outside shoulder width apart.  Jump feet into air, shifting weight onto your hands.  Clap your feet together at your butt and land them back at starting position.  As soon as they land jump them right back up.

Squats: Butt must go beyond parallel.

Knee Tucks: Plyometric/Explosive movement.  Jump both knees up to chest.

Burpee_Chest hits the ground, clap at the top of your jump



Can You Teach Passion?

Sometimes I use this blog as a sounding board.  A way to get my thoughts out there…to the universe.  The thoughts may not always make sense–they may be jumbled–they may not provide an answer, but selfishly I am releasing it from my mind for my own benefit. If it benefits someone else, that is the icing on the cake.


The question that’s on my mind today: CAN YOU TEACH PASSION?  Can you help ignite the passion inside someone?  As a fitness instructor I can look around the bootcamp room and see the ones who are “in the zone” and others who are just going through the motions.  I battle with letting that “be” and understanding that everyone is at my class for different reasons.  Some are there to literally just get out of the house…to get away from it all.  Some are there because they need to get their hour gym time in.  THEN, there are the ones who walk through that door and they are there to work AS HARD AS THEY CAN for one hour.  They are focused and determined.  Some to excel at racing, some to lose that last 10 lbs, and some to just walk away knowing they gave everything they had for an hour.

Whatever their reason is, there is a visible difference in the two bootcampers.  As I said, I battle with letting this be.  I understand that some have no desire to be “in the zone” for an hour, and are okay with just being comfortable for an hour.  However, I also know that people are scared to step OUTSIDE OF THEIR COMFORT ZONE, but do not realize that that’s where LIFE BEGINS!  To walk away from a class (or any workout) so shakey you can barely walk and knowing you gave it your EVERYTHING  produces a “high” better than any drug.  You will walk away from that workout and spend the day feeling like a different person.  THIS is why I want everyone to experience this.


So many people have no idea what they are capable of, and when they take that leap outside of their comfort zone they realize there is a whole life out there that they are missing out on.  I look at it as MY job to teach this to people. But, how do you teach passion to someone?  How do you make them understand that a life lived without REAL passion is a life not lived?  Maybe it is not fitness that will spark their passion, but when they are inside the walls of my class, it is my job to see if it is.  Call me biased, but I tend to think that the passion and lessons learned through fitness and competition is the gateway to life in general.  Learn how to push yourself PHYSICALLY past your comfort zone and you will surely do it in every other aspect of life.

This brings me back to my last post “Why Competition Makes Me Cry”.  My wish is that every client of mine that finishes a race has emotions…even if it’s not tears.  That is because they know that HARD WORK means success….whether at the race or in LIFE!

Another Deck of Cards Workout

As I have stated, lately (winter) I find it hard to motivate myself to do an intense workout by myself, at home.  Don’t get me wrong, certain days are easier than others, but I have been spoiled with BOOTCAMPS at mission FITNESS.  The energy involved in those classes are very hard to duplicate solo.  Truth be told, there is no way I can duplicate it.  The energy at our studio is second to none, and there is nothing like partnering up with someone that is going to push you to your max.

That being said, there are days I am home and need a good workout.  I need something to spark my interest…a challenge.  I find a deck of cards workout to do just that.  It is a way to change things up and challenge myself while keeping it interesting.  It can be done with any exercises, but here is an example of one I did today: