Phnom Penh fitness expert Andy Wenhlowskyj is our go to guy for how to get in shape in a healthy and effective way. This month Wenhlowskyj explains various exercises and techniques for a well-rounded bootcamp workout. Read below to hear what he has to say…
Bootcamps involve an intensive style training format, usually performed under strict and rigorous conditions, mainly seen in outdoor settings. They have been known to be lead by people who seem like military-style drill sergeants, with an intimidating look and attitude. Though nowadays, the fitness industry has evolved, and it has dropped the need for a person standing over you and barking orders like “drop and give me 20”, yet kept the theme for a short and intense workout. It has become a clear understanding that being yelled at to do your exercises will certainly result in a really tough session, and you generally would have pushed yourself farther than you normally do. Though the act of being yelled at, threatened, or humiliated into a form of fitness discipline, just really doesn’t work in the long-term. Think, how effective are you going to perform in the future, if you’re solely relying on someone to yell at you into shape?
You can, in fact, create and perform a bootcamp training session on your own.
Let’s take a look at a group of common bootcamp style exercises, performed in pairs and repeated over 5 sets.
There’s a great app from the App store called Tabata, downloading this to your phone is going to help manage the work and rest timings for you.
Now, first of all, give yourself a generous 5-minute dynamic warm-up. You’ll want to start moving your joints and then move onto your big muscle groups, leading up to some squats, star jumps, push-ups and then a jog to sprint on the spot. 15 seconds on each, start slow and speed up as you approach the end.
Set your Tabata clock to either 20 or 30 seconds, you’ll perform each pair together and then rest for 30 seconds after each 1 minute interval.
Push-up jacks & Squat Hold
Your push-up jack begins in plank position, shoulders above hands, and a straight line through your ankles, hips and head. Keep the core engaged as you bend at your elbows lowering your chest to the floor and kick your legs wider than hip width, then bring your legs back together as you push your body away from the floor, back to plank position.
Move into squat hold beginning with a wide leg stance, chest lifted and shoulders dropped. Squat back as though you are about to sit in a chair, keeping your knees tracking in line with your toes, hips out behind you and back flat. Aim to get your glutes in line with your knees and hold the position. Weight should be in your heels, check by wriggling your toes.
Side lunges & plank
Start standing upright, first take a large step out to the left, keeping chest lifted, feet both pointed forward, right leg remains straight and you drop your hips down and out behind you. Push back through that left leg to return your body back to standing position, and then repeat on the right leg.
Plank either on your hand or forearms, in a push-up position, so arms remain directly below the shoulders, and body remains flat, remembering to keep hips in a straight line between your heels and head, keep the core engaged and hold this position.
Alternate lunge jumps & forward/back dash
As a plyometric move, always perform these moves with total control, start slow and land softly. You’re going to keep a straight line between your hips, shoulder and ears, dropping your right leg back, drop your right knee directly towards the floor, both of your legs will be at right angles with each other. Drive through your left heel with this dynamic movement to lift and switch legs mid-air so your body weight lands on your right foot and lowering your left knee. If you are not comfortable with being able to control a landing, then simply step back into these lunges.
For your dash, you want to bend at the knees to touch the floor, though keeping the chest lifted and directed forward, like starting for a sprint race, power off in the legs and explode forward two or three steps and drop back to the floor same as your starting position. Then repeat by exploding up and backwards this time, two or three steps to the original spot.
Squat jumps & mountain climbers
Starting with feet shoulder-width apart or slightly more, bend down into the regular squat position. Now, keeping the core engaged, drive down through your heels and explode upwards for a jump into the air, always focusing on a soft landing, decelerating back towards the ground, keeping the knees soft landing deep back into that squat position again.
Starting with the plank position, you want to drive left knee up towards your chest aiming for in between your elbows, return it back to it’s original position and then repeat with your right. Keep your mid section engaged and protect your lower back by avoiding any bouncing in this area.
Lateral hurdle jumps & burpees
Similar to a squat jump, begin in a squat position, this time with an imaginary hurdle on your right. You want to explode up and over to your right, making both legs over your hurdle, Remember your soft landing on the other side, and keep it deep down into that squat position again. If it’s too challenging keeping both feet together, try leading with the right and following over with the left. Then repeat towards the left back over the hurdle.
Your burpee combines a bunch of these previous moves. Begin with your squat, place your hand on the floor and kick your legs out so you are now in the plank position. From here add in a push-up, chest to floor, when you’re back in plank position, thrust your legs back in between your elbows and stand back into a squat positon. Now drive through your heels and shoot up into the air, coming back down for a soft landing and repeating.
So for this session, remember you are aiming to do as many repetitions as you can or standing in a hold for 30 seconds. We’re in one of the hottest months of the year, so keep well hydrated, stay focused on your breathing and keep your core engaged as much as possible. You’ll walk away feeling great about your accomplishment and satisfied that you can complete your own bootcamp, anywhere, anytime.
Get yourself into shape in ten swift moves.
Bust The Calories
Bust The Calories
Get yourself into shape in ten swift moves.
1. Burpees. Swiftly moving from standing to squatting to push-up position challenges all your muscles.
2. Jumping jacks. These do-anywhere moves pump up your heart rate in no time.
3. Mountain climbers. This cardio move helps strengthen legs and core muscles as well.
4. Frogger: This plank-to-squat move seems simple, but you’ll feel it as you do your 30-second bursts. Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor, then jump back to plank. Repeat in a quick succession (steps 1 to 4) ten times.
5. Running up stairs. Run up and down the stairs at home or at the office — you’ll get the added bonus of a toned backside.
6. Walking lunges. These lunges help you develop balance while strengthening your core and lower body. Do these briskly, but make sure your form stays correct to prevent knee or ankle strain. Here’s how to do a perfect walking lunge.
7. High knees: Run in place while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain an upright posture as you do your speed bursts.
8. Lateral hops: Make small jumps side to side as if you are jumping over an invisible line.
9. Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
10. Box step: Find a step, stool, or box (or aim toes at an imaginary step) and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up.
Repeat the entire series 5 times.
HEART to HEART
Sanskrit Word: Anahata meaning “unstruck” or “unhurt”
Location: the center of the 7 chakras
Mantra: OM MANI PADME HUM
Love is given and received through the energy center, also known as the heart chakra. The heart chakra is basically what you think it is, everything dealing with the heart. Are you feeling loved and are you loving back?
Balance in the heart is very important, and without a healthy balance a lot of couples will struggle with an unjust balanced of one partner loving more than the other and a built of resentment or exhaustion from being a give, give, giving without any reciprocation.
The heart chakra doesn’t only deal with love with your intimate partners but with family, friends, and yourself. Everyone wants to feel loved. You yearn for self-love your whole life as well, and that very closely is correlated to the energy near the heart chakra.
It is important to open your heart and be mindful of how you give and receive love. Most people keep their heart closed due to painful past circumstances and the fear of vulnerability, but vulnerability is not a weakness but a strength and if you are never completely vulnerable your heart won’t be truly open to it’s full potential of love. Learn to open yourself up to unconditional love and compassion.
You deserve love!
Stand Up Paddling Ultimate Workout
Stand Up Paddling Ultimate Workout
Targets shoulders, arms, and chest
– Start with full body in the water next to the board
– Place hands shoulder-width apart near the middle of the board
– Push down until arms are locked straight
– Your body should lift out of the water holding your weight
– Slowly lower
Love Handles Levitation and Disengration
Targets arms, chest, obliques, abs, and bottom
– Start by lying on your right side with legs stacked on top of each other and knees bent
– Place your left palm on the board in front of chest, right hand on your left shoulder
– Push left hand into the board and raise your torso as high as you can
– Lower back down and repeat
Targets shoulders, arms, back, abs, and obliques
– Stand with feet wide perpendicular to board
– Place paddle in front of you with left hand gripping the top and your right hand slightly below
– Let paddle slightly sit in the water but not completely submerged
– Rotate your torso at a rapid speed from either side while engaging core
Targets abs, obliques, and back
– Start by Lying face upwards on board with legs straight
– Hold paddle and keep hands towards your thighs
– Tighten abs like a crunch
– Keep knees bent and rotate torso and paddle to right side
– Repeat on opposite side
You’re so Hip
Targets abs and obliques
– Start by lying down on your back with legs raised straight up towards the sky
– Firmly grasp the board with your hands near your head
– Lift hips up while rotating right hip towards left shoulder
– Lower hips back down parallel to board
Bum on Blast
Targets your bottom, legs, abs, and shoulders
– First start in a deep squat
– Place feet hip-width apart and elbows touching knees
– Hold the paddle at your chest with palms facing out
– Lift up on tippy toes and lift paddle in front of you
Targets shoulders, back, and arms
– Start by standing on the board with feet hip-width apart
– Hold the paddle in hands wider than shoulder-width apart (obtuse angle) and palm facing inwards
– LIft paddle overhead
– Once arms outstretched above head, try to pull apart paddle to opposite sides with your hands (like tug-a-war against yourself)
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