Move It Monday: Bootcamp Style

by tinareale on May 7, 2012

Good morning! I’m back from the Blend Retreat in Colorado and could not have had a better time. I’m missing it more than a little already. I can’t wait to share it all with you – once I catch up with the time difference again and figure out why my camera hates me with its messed up pictures. Either way, why don’t we get moving for Monday and let my sore glutes do the talking?

When you go to a fitness retreat, you will get your body moving. A lot. Lindsay and I helped kick everything off with a bootcamp on Saturday morning.

photo taken from Lindsay

Yes, we both had the best time coming up with a workout to make our friends’ hearts race, sweat pour, and butts scream. So much so that I don’t want all of you to miss out on the fun, so I’ll share our little workout with you here today as a way for you to join in the fun. Why not this afternoon in your home or gym? Or your front lawn at 7:30 am so a lady can come yell at you that you woke up her baby at 6 am? Yep. Happened and I’m still trying to figure out how we woke up her baby a full hour before any of us were up moving around either. Whatever. You don’t care about angry people when riding a workout high.

Our little bootcamp will give you that workout high.


For our bootcamp, we began with 2 laps around the lawn that took about 10 minutes to warm our bodies up and get the blood flowing. Then, Lindsay led everyone through a group of stretches to make sure they were primed and ready for a couple circuits.

We put together a couple of circuits with resistance bands. It’s amazing what you can do with some basic resistance tubing! I helped lead the crew through the above circuits.


  • Lunge with Reverse Fly with Band (6:15 into video) – Complete 15 lunges and flyes with 15 pulses at peak contraction on the final rep.
  • Jump Square – We did a square of squat jumps jumping forward and back with some 90 and 180 degree turns to make a square. You can also simply jump forward in a squat and then back. Complete 20 total jumps.
  • Up/Down Plank Complete 10-20 repetitions, changing the starting arm halfway through.


  • Plie Squat with Lateral Raise using a resistance band – Stand on the end of a resistance band with one foot. Grab the band with the opposite hand. As you lower into a wide-stance squat, raise the arm holding the band into a lateral raise. Complete 15 squats/raises with a 15 second pulse on the final rep.
  • Side Shuffle and Hops – Complete 5 side shuffles to the right, then do two jumps into the air. Repeat on the other side. Complete 10 total shuffle/hop combos.
  • Bicycle Crunch – Complete 25 repetitions.


  • Tube Walking Squats – Take 10 steps to the right in a low squat and 10 steps to the left in a low squat. Repeat 4 times for 100 total steps.
  • Squat Pulses – Immediately hold a squat position and pulse for 30 seconds at the bottom of the squat.
  • Squat with Leg Lift – From the low squat position stand and lift one leg to the side. Go back to a squat position, then stand and lift the opposite leg out to the side. Complete for 10-15 reps per leg.

*Note: The Booty Blast keeps the resistance tubing tied around the ankles at all times.

For our bootcamp, we actually only did each of the above one time through because we had a special game to play. Lindsay had this fabulous idea and it was a hit! The Tennis Ball Game. Fun and apparently pretty tough. Just as Lindsay & I had hoped. Winking smile

photo courtesy of Heather @ Better With Veggies

We broke everyone into eight teams and everyone made a large circle. We tossed 12 tennis balls into the center of the circle with exercises like burpees, high knees, push-ups, ski hops, crunches, jumping jacks, and more listed on the balls. Each team would have to choose a member to sprint to the center of the circle, grab a ball, and have their team do as many reps of the listed exercise as possible in the 60 seconds the teams had for each round.

It was a blast! And something you could do at home using playing cards or other small to pick-up items. Just list a different exercise for each different item, randomly grab one, and GO for as many reps as possible.

Like I said – the Blend Bootcamp certainly gave us a great workout high. But that was just the beginning! I can’t wait to share more with you later and hopefully you can feel part of the retreat trying this workout out for yourself. Have a great Monday. And…get moving!

Your Turn – How was your weekend? What is the exercise move you love to hate? Burpees and lunges!!!


1 lindsay May 7, 2012 at 7:47 am

looks awesome! But with you two in charge, how could it not be? Cheers to a great weekend Tina.

2 Linz @ Itz Linz May 7, 2012 at 8:03 am

that does sound like a kick butt workout!!

3 Nicole May 7, 2012 at 8:17 am

looks like an awesome bootcamp! thanks for sharing it! I would say I love to hate burpees also!

4 Sarena (The Non-Dairy Queen) May 7, 2012 at 8:34 am

I’m so glad you enjoyed a good weekend! Welcome home and I hope you have a great week!

5 Amy Lauren May 7, 2012 at 8:40 am

Sounds like a great workout :) . The tennis ball game reminds me of a game we used to play at CrossFit with cards, we called it CrossFit poker. Each symbol on the card represented a different exercise and the number of it was how many we had to do :) . Sorry about those peeps complaining that you woke em up though!

6 Courtney @ Sweet Tooth, Sweet Life May 7, 2012 at 8:42 am

YAY! Soooooo much fun, and seriously SO good to see you!!
If you got all of this typed up after you got home yesterday (or this morning), then I am SUPER impressed ;)

7 Yellow Haired Girl May 7, 2012 at 8:43 am

I love the idea of the tennis ball game! Sounds like a fantastic workout!

8 Kaitlin @4loveofcarrots May 7, 2012 at 8:47 am

this looks awesome! Thanks so much for sharing I can’t wait to try it!

9 Ashley @ My Food 'N' Fitness Diaries May 7, 2012 at 8:53 am

looks like a killer workout!! a few exercises that i love to hate… mountain climbers, jumping lunges, and burpees!

10 Tiff @ Love Sweat and Beers May 7, 2012 at 8:54 am

I bet that workout was so much fun with all the other blends. :D

11 Bonnie May 7, 2012 at 9:08 am

Oh love it! Glad you guys had a great time leading so many people in a workout – what a great start to the day! Thanks for sharing your workout; missed being there and this helps just a little. ;)

12 Alex @ therunwithin May 7, 2012 at 9:10 am

I love the tennis ball idea!

13 Amanda Perry @ Sistas of Strength May 7, 2012 at 9:12 am

How fun! Love the tennis ball idea! :)

14 jobo May 7, 2012 at 9:39 am

I just have to say two things: I had a dream I was at the Blend Retreat with you and we did a bootcamp/running workout! No lie! How weird is that?! AND this workout looks TOUGH! Sweatastic! Ok, third thing, can’t wait to meet you this week!

15 tinareale May 8, 2012 at 8:05 am


16 Katie @ Peace Love & Oats May 7, 2012 at 10:14 am

Sounds tough, but a lot of fun with all those women!

17 Heather @ Better With Veggies May 7, 2012 at 11:10 am

Okay – I’m such a dork, because I thought “Hey, Tina took a photo just like mine”, before I scrolled down to see it was mine. :) I loved bootcamp this weekend (even though I’m SOOOOOOOO sore today!) and I’m so glad you shared the workout today. I’ve pinned it for later use. Anytime you want to organize another bootcamp, I’m there! :)

18 Heather (Heather's Dish) May 7, 2012 at 11:23 am

omg girl, i don’t know HOW y’all did the hike after that workout! my glutes are deeeeeeeeead just from the hike alone!

it was so SO amazing to finally meet you in person…i think we need to make a trip to georgia soon :)

19 Annie @ What's Annie Making? May 7, 2012 at 11:29 am

Sounds like you guys had a great time at the retreat! Thanks for sharing more moves with fitness tubes/bands. I have some at home and I feel like I don’t know how to use them properly.

20 lynne @lgsmash May 7, 2012 at 11:43 am

I couldn’t make it up for bootcamp on Saturday because I didn’t stay in the cabins but I’m so bummed I missed it! Everyone had so much fun and got a great workout in – the tennis balls were genius! Catch ya at next year’s Blend bootcamp :)

21 Ashleysh22 May 7, 2012 at 12:17 pm

Yay! I love getting easy workouts like these that I can travel with. I’m actually going to a wedding this weekend and perhaps I can get my brother to do this with me ;)

My love to hate exercise is also lunges. Though I admit, I love burpees :)

22 Lindsay @ In Sweetness and In Health May 7, 2012 at 3:26 pm

That sounds so amazing!! I wish I could have been there :) . I love and hate burpees too haha…and mountain climbers!

23 tinareale May 8, 2012 at 8:06 am

I wish you had been there too!

24 Lisa May 7, 2012 at 4:08 pm

This looks like a fab workout! Definitely saving this one! I love boot camp style workouts, I usually just do them at home. It’s nice to get a great workout in without leaving the house :)

25 Laura @ Sprint 2 the Table May 7, 2012 at 4:19 pm

This was such a great workout! I love the tennis ball thing too. Thanks for kicking our butts! :)

26 [email protected] May 7, 2012 at 5:00 pm

Looks awesome! I totally love the tennis ball idea-how fun :)

A move I love but hate : burpees. For sure.

27 Amanda @ Diary of a Semi-Health Nut May 7, 2012 at 5:13 pm

The tennis balls contest was so fun!! Not just because our group won…but it made working out and doing dead man burpees fun! (I can’t take any credit for winning…I had the chobani and fitmix gals in my group!)

Thanks for an awesome workout Tina!! And again SO GOOD to meet you in person! <3

28 tinareale May 8, 2012 at 8:07 am

Don’t sell yourself short. You still kicked butt!

29 Brittany @ Delights and Delectables May 7, 2012 at 6:01 pm

You guys did a killer workout! It was so great getting to hang out with you all this weekend! I’m already looking forward to next year!

30 Paige @ Running Around Normal May 7, 2012 at 6:24 pm

omg I’ve totally done the tennis ball thing in my boot camp!! The participants loved it :)
Wish I could have been there – sounds like SO much fun, Tina.

31 janetha May 7, 2012 at 7:21 pm

i loved that game! i keep thinking how fun it was! love you to pieces, tina.

32 Michelle (Better with Berries) May 7, 2012 at 8:38 pm

This looks awesome! I was sad I couldn’t attend blend because I’d love to meet all of the new friends I’ve made in the blogging world :-) But I’ll just try this workout and pretend!

33 Kierston May 8, 2012 at 8:13 am

Awesome! Love the Tennis Ball game! Thanks for sharing it!

34 Carissa @Fit2Flex May 8, 2012 at 8:35 am

I love the idea with the tennis balls! Very fun!

35 Kerry @ Half Healthy, Half Nuts May 8, 2012 at 2:41 pm

I love this workout! I can’t wait to try it! And the tennis ball thing is super smart!!! Great ideas!!

36 KymberlyFunFit May 8, 2012 at 3:54 pm

So glad you had fun at the event. Not having gone, I look forward to hearing and reading about the event via your blog. Will you attend next year?

37 Erin @ Girl Gone Veggie May 9, 2012 at 12:15 am

I love that tennis ball idea! How fun!

38 Samantha May 9, 2012 at 12:18 pm

Definitely burpees and jumping jacks! So effective but so painful! Oh and Mountain Climbers, ahhhhh

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