Welcome...NEW BOOTCAMP PROGRAM!

Join our 30-Day BootCamp Challenge!

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The CAC 30-Day BootCamp Challenge includes :

• 30 days of unlimited BootCamp
• Closed Group Facebook Accountability Page with motivation, recipes, and coaching by CAC 
• "Roadmaps to success” such as navigating the grocery store, eating out, and a generalized meal plan— 30-day Isagenix nutrition system of your choice.

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Isagenix 30-Day Bootcamp

What is Isagenix?

It is a cleansing/replenishing system.  In the modern food universe, toxins exist everywhere; including the air we breathe.  Athletes and those who work out actually inhale more toxins because we take in more oxygen than most.  Isagenix is not a colon cleanse or a diet; it helps cleanse and rid the body of toxins naturally, and replenish the body with high quality nutrition. 
The 30-day program created by Isagenix is 99% effective and has a money back guarantee. It’s a healthy way to lose pounds/inches, improve performance and recovery, and the most comprehensive way to combat the aging process. 

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What's in it for YOU?

Three weekly 60-minute Bootcamp meetings at Lakeview Athletic Club have your exercise needs covered.  You will sweat, tone, strengthen, increase endurance and lose inches through:

• Agility drills
• Cardio invervals
• Bodyweight exercises
• Strength training with free weights (i.e. Dumbbells, medicine balls, and ViPR trainers)
• Circuit training

However, no fitness plan is complete without a diet component to it. What you feed your body determines not only total calorie count, but also energy levels, digestive stress, organ health, water retention, etc.  The list goes on and on.  If you are serious about creating a exercise plan, make sure you have a supportive diet in place, or your workouts will get you nowhere.

CAC Bootcamp has decided to feature Isagenix products as part of your roadmap to success.  Isagenix is a company that creates its products from whole food, organic sources with absolutely no added fillers or junk to increase their own profits.  The 30-day meal system that Isagenix offers (either for weight loss OR performance & energy) allows for TWO of your own meals throughout the day.  You will NOT be living off shakes. 

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The "CHALLENGE" part of this new bootcamp is a challenge you will have with no one but yourself.  The first day of bootcamp, we will record data points such as:

• Current Weight
• Body Fat %
• 1/2 mile run
• Plank Hold
• Long Jump
• Etc....

Then, with your hard work through bootcamp workouts and Isagenix meal plans, we will check back on a monthly basis to compare your awesome results! The challenge can be as intense or laid back as you wish.  Everyone WILL see results.*

*If you do not see results after following the 3x/week workout and diet program, I myself will offer you (8) 1-hour sessions free of charge, and Isagenix will refund 100% of your first month's purchase.

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 For more info:

Contact me at ayla@chicagoathleticclubs.com

Visit the CAC page: http://chicagoathleticclubs.com/isagenix-30-day-bootcamp/

Ask to pick up an Isagenix flyer at the front desk of your club

New Fall Scheduling!

We are ready to reschedule, reorganize, and re-up a new season of Bootcamp at Lakeview Athletic Club!! 

If you are an athlete interested in taking your training up a level, please comment what times you would like to see the Bootcamp program meet at LVAC.  We love our members, and we love happy, sweaty members even more! Please do not hesitate to share your thoughts on meeting times, scheduling, workout plans, or anything else!  I would love to extend a free session of Bootcamp to anyone with input or suggestions :)

Contact info: ayla@chicagoathleticclubs.com

This workout utilizes a circular track with field space in the middle for body weight exercises.  You may complete the workout in the same type of environment, or also at your own outdoor location or in the gym itself.  Enjoy!

Warm Up:

Easy Jog on Straightaways (~100m)

Drill on Curves (~100m)

• Glute (Butt) Kicks
• High Knees
• Shuffle (Right and Left)
• Karaoke

Set #1:

6 Stations, 10 yds apart each-

20 Reps at station, sprint to next exercise

1. Plank Twist w/ Push Up
2. Pike Push Ups
3. Spiderman Plank
4. Mountain Climbers
5. Opposite Arm/Leg Raise
6. Oblique Hip Dips

Set #2:

Interval Runs 

1-2x

• 0.25 Lap (100m) Sprint / 0.25 Lap Recovery (3.5 - 6.0 MPH)
• 0.50 Lap (200m) Sprint / 0.50 Lap Recovery
• 1.0 Lap (400m) Sprint / 0.50 Lap Recovery 

Set #3:

6 Exercises, 00:45 ON / 00:15 REST

1. Standing Bicycle Crunch
2. Jump Rope Hops
3. 5 Tuck Jumps/5 Lateral Skater Jumps
4. Frog Jumps
5. Fast Feet w/ Punches
6. Jumping Jacks

Calorie count for workout (Based on 135lb woman)

 

The weather is a little iffy this week, so it’s likely you have taken your workout inside.  Whether it’s 100-degree heat, hail, or rainy skies that has brought you indoors, the Bootcamp Workout of the Week has you covered!

TRX Warm Up:

1:00 Squats

1:00 Right (Single leg) Squats

1:00 Left (Single Leg) Squats

-Stretch well-

Interval runs!

 

5 minute jogging warm up
00:45 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
1:30 Sprint	6.5+
1:00 Walk/Jog	4.0 – 6.0
1:00 Sprint	7.0+
1:00 Walk/Jog	4.0 – 6.0
00:45 Sprint	7.0+

TRX Upper Body 200

Supermans

Tricep Extensions

25 Inverted Rows

25 Bicep Curls

25 Tricep Extensions

25 Supermans

25 Bilateral External Shoulder Rotation

25 Chest Flys (T’s)

25 Front Shoulder Raises

25 Push Ups

Ab Floor Set

1-3x

:30 on/:10 off

• Plank Jumping Jacks
• Ab Bicycles
• Double Crunches
• Spiderman Push ups
• 10 Mountain Climbers/3 Tuck Jumps 
• 3 Traveling planks (right and left) <---->

Don't forget your active recovery warm down! Thanks to the intervals your hamstrings may need some extra stretching.  Don't forget to continue to hydrate throughout the day!

Warm Up:

40m drill/60m jog

• Glute kicks/jog
• Karaoke/jog
• Shuffles/jog

100's Drill:

(1-3 Rounds)

100 Jump rope hops

90 Jumping jacks

80 High knees

70 Crunches

60 Quick squats

50 Plank hold knee-to-ground touches

40 Skater jumps

30 Tuck jumps

20 Push ups

10 Burpees

-Sprint 400m- 

Plyo Set:

3 Rounds, 00:30 ON/00:10 Rest

• 2 Squats, 2 Lateral leg raises
• 10 High knees, 5 Tricep push ups
• 5 Get Ups, 5 Star Jumps
• 4 Plank V-Jumps, 4 Plank Jumping Jacks

Cool down and hydrate!

Hot weather, hot body! 

Get yourself ready to sweat and work through this 30 minute fat-blasting workout.

Warm Up:

5 minute jog

50m high knees

50m jog

50m glute kicks

50m jog

50m shuffle right

50m shuffle left

Set #1

:50 ON/:10 REST

2x through-

• Lateral Skater Jumps
• 3 Walking Push Ups/5 Mountain Climbers
• 5 Hops to Right Palm & 1/2 Burpee (*See picture below)
• 5 Hops to Left Palm & 1/2 Burpee
• Plank Jumping Jacks

*

 


















Set #2

:30 ON/:10 REST

1 Resistance Band, 2x through-

• Back Row
• Overhead Shoulder Press
• Bicep Curl
• Overhead Tricep Extention

       100m Sprint 

Core Set

2 rounds, :30/each, no rest in between exercises-

• Plank Hold 
• Bicycles
• Flutter Kicks
• Burpees

COOL DOWN!

Have YOU been staying consistent in your workouts this summer? 

 

The rain, dirt, sun, sweat, and early wake up calls have NOTHING on you!!   

 

Keep it up with this high-intensity workout that can be done on any surface with space to run, indoors or out, using just your body and a timer.

Warm Up:

50m of each-

• High Knees
• Glute Kicks
• Shuffle Right
• Shuffle Left
• High Skips
• Walking Lunge
• Bear Crawl
• Crab Crawl
• Sprint

Core Circuit

00:30 ON/00:10 REST

Repeat 2-3x

• Double Crunches (Knees to elbows)
• Plank Ups
• Opposite Elbow to Opposite Knee Sit Ups
• Mountain Climbers
• Flutter Kicks
• Spiderman Push Ups
• Ab Bicycles

Interval Run

400m RPE* 7

100m RPE 3

300m RPE 7

100m RPE 3

200m RPE 7

100m RPE 3

100m RPE 9

100m RPE 1

*Check out the Rate of Perceived Exertion Chart:

Finish up with an active recovery such as jogging home, a couple minutes of easy jumping jacks, or a brisk 10 minute walk.  Keep your body moving in some capacity until you feel your heart rate return back to normal (about 80-110 beats per minute).