Workout Wednesday: Spring Fever 

Ahhh March is winding down and you can begin to sense spring is in the air. I’m craving the warmer weather and more outside activities!

While we wait for the cold and windy week to march (😉)  it’s way out the door – here is a quick workout that is going to warm you up in no time!


All you need is to set a timer for 12 minutes and get ready to work. AMRAP stands for As Many Rounds As Possible so you give everything you’ve got for 12 minutes!

400m run: You can do the run on a track or a treadmill! It should be a high workload – this should not be a conversational pace!

20 KB swings: Remember that a KB swing is a hip hinge movement – not a squat! Keep your core engaged and fire those glutes. If you are unable to swing – dobodyweight  squats!

10 Push-ups: Either from your toes or from your knees – just focus on keeping your shoulders down and your core tight.

5 Burpees: Any style – make us proud 🙂

Let us know how many rounds you get! And be sure to retest again in a few weeks.

Xo, Pam

Workout Wednesday: March lululemon Bootcamp

Last weekend, we taught an in-store class at lululemon Roosevelt Field 🙂 This total body workout got our hearts pumping, glutes firing, and triceps burning. What are we training for? Life. In case you missed it or want to do it again, here you go!IMG_5318

There are two exercises in every round followed by 30 seconds of rest. Perform both exercises for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next round. Get your timers ready…

Round 1
Squats (Pulse down for 3 counts, up for 1 count)
Pencil Jacks

Round 2
Diamond Push-ups (modify from the knees if needed)
Mountain Climbers

Round 3
Lateral Lunge stepping to Single Leg balance
Burpees with a lateral hop

Round 4
Side Plank (from the knee to modify)
Hi-Low Plank

Round 5
Reverse Lunge with Front Kick
Squat Thrusts

Round 6
Tricep Dips
Single Leg Bridges

We can’t wait for you to join us at our next workout!! Save the date for Saturday, April 29! We will be celebrating Burpees & Bordeaux’s 1st Anniversary ❤

Xo, Pam & Louise

Workout Wednesday: Hump Day Hill

We get it- that wind chill and layering may not be for you, and since temperatures have dropped, I’m sure many of you have moved your runs indoors. Whether you are training for a race this spring or simply running for your health, adding hills into your routine is a must. This week’s workout takes you up a juicy hill with some time to recover. Do as many repeats as you’d like!

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Check out one of our older posts with some tips to perfect your form on the treadmill when cruising up that hill. If you enjoy today’s workout, you will love our “Hardy Hills” routine! You can find all of that here!

Happy Running!
Louise

On the 10th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE TENTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE TENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

10 JUMPING JACKS!

How to: Start standing then jump your feet out wide while bringing your arms out to the side and overhead. Jump your feet back together and bring your arms back by your side.

And don’t forget your:

9 HI-LO PLANKS
8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

PS: Today is the last day to enter our Instagram giveaway! Search using #BandBHoliday 🙂

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 9th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE NINTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE NINTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

9 HI-LO PLANKS!

How to: Start in a high plank position (shoulders over hands, core tight) then lower down one arm at a time into a low, forearm plank. Press yourself back up one arm at a time back to the high plank position. Switch lead arms halfway through!

And don’t forget your:

8 LATERAL LUNGES + SHOULDER PRESS
7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 8th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE EIGHTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE EIGHTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

8 LATERAL LUNGES + SHOULDER PRESSES!

How to: Start with a dumbbell in your right hand, take a sideways step out to the left keeping your toes pointed forward. The right leg stays straight as you shift your weight onto your left side, bending at the hip and knee on the left leg while reaching the dumbbell down. Press up through the left heel, shifting weight to the right leg and balancing on the left. Right arm does a shoulder press, keeping the palm facing in, then repeat! Make sure you perform 8 on each side 🙂

And don’t forget your:

7 BRIDGE MARCHES
6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 7th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SEVENTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE SEVENTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

7 BRIDGE MARCHES!

How to: Lay on your back with your knees bent and feet flat. Press your heels down into the floor, squeeze your glutes, and lift your hips. Keeping your glutes engaged and hips up, lift one foot up then lower it back down and lift the other side. Maintain that bridge position and do 7 on each side!

And don’t forget your:

6 PLANK ROTATIONS
5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 6th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE SIXTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE SIXTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

6 PLANK ROTATIONS!

How to: Start in a high plank position with feet apart. Rotate onto the sides of your feet while opening up your chest and reaching for the sky. Keep your core tight the whole time. Return to start & turn to the other side. Be sure to do 6 each side!

And don’t forget your:

5 SQUAT JUMPS
4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 5th Day of #Fitmas, B&B Gave to Me…

TODAY IS THE FIFTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE FIFTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

5 Squat Jumps!

How to: Start by standing upright, drive your hips down and back and then explode up. Make sure you land softly and keep your hip, knee, and foot in alignment and torso upright. Repeat. 

And don’t forget your:

4 PUSH-UPS
3 LUNGE TO SQUAT
2 INCHWORMS
AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.

On the 4th Day of #Fitmas, B&B Gave to Me…

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TODAY IS THE FOURTH DAY OF OUR HOLIDAY FITNESS CHALLENGE!

We are giving you a new exercise challenge everyday for the next 12 days… all the way through Christmas morning🙂 It’s the 12 Days of Fitmas!

ON THE FOURTH DAY OF FITMAS, BURPEES & BORDEAUX GAVE TO ME…

4 PUSH-UPS!!!!

How to: Align yourself in high plank formation with your core engaged and your shoulders located over your hands. Keeping your body in a straight line, lower yourself down until your elbows are 90*. Keeping your core tight, press up back into the high plank formation with your shoulders over your hands. Repeat. 

And don’t forget your:

3 LUNGE TO SQUAT

2 INCHWORMS

AND A ONE MINUTE PLANK!

Xo,
Louise & Pam

This is the gift that keeps on giving! Make sure you are subscribed to our blog to get the daily workout delivered right to your inbox. Let us know how the challenge is going by checking in on social media using #BandB12DaysofChristmas. Be on the lookout for holiday giveaways, too.