So many of you have told us that your summer wish list includes practicing some much needed self-care. You’re feeling completely burnt out and know if you could carve out a teeny, tiny bit of “me time” to workout that it would turn things around for you mentally and physically!
Well, what are you waiting for?
It’s time for some tough love. We’re ending the excuses right now. No time? This won’t take much. Expensive gym membership? Not needed.
We teamed up with our friends at CRUNCH gyms to create the Teacher Summer Bootcamp.
Here’s how it works:
- Each week we will focus on one body part. This week is legs—do the exercises below one day this week. Next week will be abs and you’ll add an abs day to your legs day (for two days of exercise next week) and so on through the summer.
- That format works well, but change it up if a different idea is more motivating or better for your time.
- Most exercises require no equipment beyond a mat. You can substitute household items for weights.
- Our Crunch trainers will also give weekly tips for mental health and nutrition (keep scrolling for these).
- Sound good? Let’s go!
PS: Like what you see? Crunch Live, an online workout hub, is giving WeAreTeacher’s readers an exclusive 30-day free trial. Just enter the code TEACH30.
WEEK ONE: LEGS
Led by CRUNCH Master Trainer Sahmura Gonzalez
“Caution: to achieve more you, have to do less. Tons of studies show that we can only truly change one behavior at a time,” says Gonzalez. “Trying to make a huge overhaul in your fitness and nutrition can leave you feeling exhausted and disappointed. Focus on one small habit at it time.”
Start With a Warmup
1. Bridges: repeat 20 times
Lie on your back. Bend your knees and plant your feet firmly on the ground. Make sure your heels align with butt, leaving just enough space between your lower back and the floor that you could place a blueberry there. Brace your abs, press your feet into the ground, raise your hips and squeeze your glutes. Lower back down to starting position and repeat.
2. Plank Shoulder Taps: repeat 30 times
Stack your hands underneath shoulders and feet just outside shoulder width (the narrower your feet the harder the plank). Brace your abs. Raise one arm to tap shoulder. Alternate tapping shoulders. Keep your hips from swaying side to side as your body should stay as still as possible.
3. Single Leg Romanian Deadlifts: repeat 10 times per side
Start with one leg off the ground. Lead with an open chest, your shoulders back and core engaged. Initiate the movement with a hip hinge. Imagine that someone is pulling your hips back with a rubber band. You should feel a stretch in your hamstrings. Your arms come forward naturally as your hips go back. Once your hips go back as far as they can you will pull up with yours hamstrings to fully extended hips on top and your glutes engaged.
Begin the Circuit
Take a 15-30 seconds rest between each exercise.
Complete 3-5 rounds of all the moves, taking a 2-3 minute rest between each round.
1. Hollow Hold: start with 20 seconds
Lie on your back with straight legs and arms raised above your head (have your biceps by ear). Lift your legs and arms up and engage your core. Brace your abs (make them as hard as you can as though you’re expecting a punch in the stomach). Your whole body should look like a banana.
2. Stability Ball Hamstring Curls: repeat 10 times
Lie on your back and place your calves on top of stability ball (you can do this on a chair if you don’t have a ball). Bridge your hips up to starting position. Draw your heels towards your glutes, squeeze your butt and push your hips up into the air. Come back down to the bridged starting position.
3. Bulgarian Split Squat: repeat 15 times on each leg
Place your back toe on top of a bench. Drop your back knee down towards the ground and lean forward slightly with your torso. You should feel the strain in the forward facing glute. Press through the heel and come back up to full extension. Make sure to keep front knee 90 degrees with your knee stacked over your ankle.
4. Squat Jacks: repeat 30 times
Start with feet just outside of shoulder width apart. Squat down. Jump up to bring feet together in middle and jump back down into a squat again.
5. Farmer’s Carry: repeat for 50-100 feet
Hold a dumbbell or kettlebell in each hand (or use cans of soup or large water bottles if you don’t have). Grip the weight tightly. “Pack” your shoulders, meaning keep them as tight as possible) and keep your back straight. Imagine you’re walking a plank!
Conditioning with 10 to 15 Swings EMOM (Every Minute on the Minute)
Set your timer for 10 to 15 minutes. When the clock starts, you’ll start your swings. Once finished, you will have the rest of the minute to rest. When the next minute rolls around, you will start again.
Stand with your feet shoulder width apart. A kettlebell (or water bottle or can if you don’t have) should be placed about a foot in front of you. Pack your lats (pull your shoulders down towards your hips), engage your abs and lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement but keep your back flat and neck straight. Drive your hips forward to propel the kettlebell back into the—it should go no higher than shoulder height. The top of your swing should look like a plank. Pull the kettlebell back through your legs and move into next rep. Be sure to place the kettlebell down how you picked it up.
Sahmura Gonzalez’s Bonus Tips:
Stock up on healthy snacks
Sugar snap peas are great to have on hand when those cravings for something sweet and crunchy start to take over. One cup has about 35-45 calories, two grams of protein, no fat, three grams of natural sugar and two grams of fiber.
Eat slowly (and until you’re 80 percent full)
Eating slower is a simple way to reduce how many calories you eat in a meal. It makes you more conscious of your eating and gives you time to realize that you’re getting full so you don’t overeat.
Become mindfully ware
Mindfulness is today what exercise and nutrition were in the mid 20th century—an essential component to our overall health and well being. It lowers stress levels, enhances mental clarity, and your ability to make conscious choices—including good food.
A really simple and effective place to start is with three deep breaths. You can do this wherever you are, at any time. Then:
1. Sit or stand still with your eyes closed
2. Gently scan through your body, noticing the sensations from your toes to your head.
3. Be aware of the sounds around you.
4. Tune into your breath.
5. Come back to your body and the sounds around you.
6. Open your eyes, stretch, and re-enter your day!