Workout: 2nd Anni Bootcamp Party

Happy 2nd Anniversary B&B! 🎉

Can you believe it’s been two years since the launch of our blog?! Thank you all for your love and support on this journey! We couldn’t do it without all of you 😊 We have had so much fun and made so many friends along the way! And what better way to celebrate than with a sweat party at lululemon with all our friends?! ICYMI last Saturday we celebrated two years of B&B with our friends where we had an kick ass bootcamp followed by snacks, champagne, and plenty of laughs.

We wanted to share our workout with all of you in case you couldn’t make it or want to do it all over again! All you need for this routine is yourself, a mat, and a timer. Perform all 3 exercises in each round for 30 seconds each followed by 30 seconds of rest. Repeat 3 times before moving onto the next round!

Round 1

  • Squat w/ Leg Lift (right)
  • Squat w/ Leg Lift (left)
  • Burpees!!

Round 2

  • Down Dog Split + Knee to chest (right)
  • Down Dog Split + Knee to chest (left)
  • Squat Thrusters

Round 3

  • Lateral Lunge (Left)
  • Lateral Lunge (right)
  • Double Jump + Squat

Round 4

  • Inchworms + Pushups
  • Inchworms + Shoulder Taps (R/L)
  • Spaghetti and Meatballs

Round 5

  • Reverse Lunge + Hop (left)
  • Reverse Lunge + Hop (right)
  • Broad Jump (forward) + Duck walk back

Round 6

  • Side Plank (left)
  • Side Plank (right)
  • Mountain Climbers

We want to give a huge shout out to all of our amazing sponsors who made this event such a success! All our class participants went home with the most fantastic swag bag we have ever seen. Please be sure to check out these amazing brands and show them some love!

@lululemon @pleasantpetites @nounoscreamery @theowlsbrew @kodiakcakes @cookierepublic @vitalproteins @primalkitchenfoods @purely_elizabeth @eatbanza @flapjacked @coola @rxbar @emmysorganics @baresnacks @dudewipes @yasso @iheartkeenwah @kodiakcakes @simplyunjaded @eatingevolved @dailyharvest @sweat @healthyhumanlife @thebeastybread @islandscreenprint @beachfitli @cyclebargardencity @bnfyoga

We can’t wait to sweat with you all again soon! Be sure to subscribe for first access to all things B&B 💕

Xo, Louise & Pam

Workout Wednesday: Top to Bottom Strength

Have you ever done a workout that challenges you from head to toe? Where you work each muscle group until it’s yelling back at you? This total body routine from my Buns ‘n’ Guns class will do just that!

All you need is a set of dumbbells 💪🏼 Pick a weight that will challenge you by rep number 14 or 15!

Top to Bottom Strength

2 sets of 15-20 reps

  • Walking lunges
  • BW squats

2 sets of 12-15 reps

  • Shoulder Press
  • Bent over rows
  • Hammer curls

2 sets of 10

  • Reverse lunges
  • Lateral lunges
  • SL RDL

*perform all on the right side before moving onto the left side

2 sets of 12-15

  • Single Arm Row + Press
  • Reverse Flys
  • Mountain Climbers

3 sets of 12-15

  • Biceps Curls
  • Overheard Triceps Extensions

Finish your workout with a forearm plank! Challenge yourself to hold it as long as you can 💪🏼 Share with us your best plank time! @burpeesandbordeaux

💕Louise

Workout: lulu Winter Bootcamp

B&B was back at lululemon for our favorite bootcamp class last week! We are sharing our Saturday AM workout so you can sweat it out at home or with a friend! This workout is sure to get your legs working, heart pumping and abs burning. And of course, what would our workouts be without plenty of burpees?! We can’t wait for you to join us at our next workout ❤


All you need is a timer, a mat, and water! There are 3 exercises in every round followed by 30 seconds of rest. Perform all 3 exercises back to back for 30 seconds each then rest for 30 seconds. Repeat each round 3 times before moving on to the next!

Round 1

  • Squats
  • Squat hold
  • Reverse lunge to single leg hop

Round 2

  • Inchworm + push-up
  • Plank
  • Mountain Climbers

Round 3

  • Single Leg RDL (right side)
  • Single Leg RDL (left side)
  • Broad jump forward

Round 4

  • Side plank (right)
  • Side plank (left)
  • Spaghetti & Meatballs

Round 5

  • Lateral lunge (right)
  • Lateral lunge (left)
  • Burpees!

Round 6

  • Single leg bridge (right)
  • Single leg bridge (left)
  • Squat Jumps

Thank you to everyone who came to sweat with us! And a huge thank you to lululemon RF for providing a space for us. Big shout out to our friends at Pleasant Petites for providing the post-workout snacks! Be sure to save the date for April 21! We have big things in the works 💜

Xo, Louise & Pam

Workout: Groundhog’s Day Circuit

Looks like Punxsutawney Phil think we are going to have 6 more weeks of winter ❄️ While that may make some of you want to crawl back into your hole, we want to get you guys up and moving! Just like Phil pops up and down, this core circuit is gonna have you jumping up and down while alternating floor and standing exercises. All you need is yourself!

Share with us on social media when you finish your workout! Be sure to tag us in those sweaty selfies 💪

Xo, Louise & Pam

Workout: HIIT the Slopes II

Winter is coming! And whether you are an avid skiier or snowboarder, this routine is sure to work up a sweat. It’s time to HIIT the slopes! For this workout, all you will need is a mat and a set of dumbbells! These moves are perfect to help build lower body and core strength while improving balance. For the novice winter warriors, we threw in some upper body exercises to help you get back up if you fall down 😉

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…

IMG_5464

Round 1

  • Squats *Hold dumbbells at your shoulders
  • Squat Hold with Alternating Heel Raise

Round 2

  • Reverse Lunges- Alt. Right & Left Sides *Hold dumbbells at your sides
  • Lateral Line Jumps *Increase the intensity by hopping over a dumbbell!

Round 3

  • Push-ups *Modify from your knees
  • Bicep Curl + Shoulder Press

Round 4

  • Deadlifts *Hold dumbbells in front of your body & keep core tight
  • Skater Hops *Land softly side to side

Round 5

  • Lateral Lunges- Alt. Right & Left
  • Burpees *Modify by stepping in & out instead of jumping

Round 6

  • Triceps Dips *Keep the weight in your arms
  • Straight Leg Raises *Increase intensity by holding the opposite leg up

Round 7

  • Forearm Plank
  • Plank Jacks *Start in a high plank position

Share a sweaty selfie with us when you finish this workout! Use the hashtag #burpeesandbordeaux 🙂

❤ Louise

Workout Wednesday: Fall Bootcamp 

B&B came in hot with not one, but two lululemon Bootcamp classes in one week! This week we are sharing our Saturday AM workout so you can sweat it out at home or with a friend! This workout is sure to get your heart pumping and glutes burning. And of course, what would our workouts be without plenty of burpees?! It’s always fun when we can workout together! We love teaching in-store classes and can’t wait for you to join us at our next workout ❤


For this workout all you need is a timer, a mat, and water! 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.

1. Squats
Reverse lunge + forward kick

2. Body saw plank
Hi-lo plank

3. Lateral lunge + a Single Leg RDL
Skater Hops

4. Tricep Dips
Spaghetti & Meatballs

5. Split Squats
Squat Jacks

6. Side Plank Dips
Burpees

 

Thank you to everyone who got up and came to sweat with us! We look very teaching these classes 💜 And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & Pam

Workout Wednesday: lulu Summer Bootcamp

B&B was back at it again with another heart pumping, quad burning, and burpee filled HIIT workout. We had such a fun morning sweating it out at lululemon RF with this strong crew! We love teaching in-store classes and can’t wait to see you guys again this fall ❤

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
A. Squats (Pulse down for 3 counts, up for 1 count)
B. Squat Jacks

Round 2
A. Triceps Push Ups (Modify from the knees)
B. Mountain Climbers

Round 3
A. Lateral Lunge into Single Leg Balance
B. Skater Hops

Round 4
A. Low Plank
B. Inchworms with a Side Hop

Round 5
A. Single Leg RDL
B. Burpees!

Round 6
A. Side Plank (Modify from knee if needed)
B. Toe Touch (Alternate sides)

 

Need a little more motivation? Grab a friend! One person performs exercise A while the other performs B then you switch 🙂

Thank you to everyone who got up and got their workout done on Saturday morning! And a huge thank you to lululemon RF for providing a space for us. Big shout out to both Pleasant Petites and BarkThins for fueling our participants post-sweat sesh!

Xo, Louise & Pam

 

Cardio or Strength Training: Which Comes First?

Starting an exercise program can be challenging and bring about a lot of questions. The internet provides a ton of information, some of which may be conflicting and lead to more questions. When starting an exercise program, many of my clients ask me if the order of their workout matters; meaning should you be performing cardio exercise (running, biking, swimming etc.) first or be starting with strength training exercises.

image1 (3)

Cardio then strength or strength then cardio?
Science says either way is fine!

Plenty of research has been done in this area, and while some online resources may tell you to do one before the other (maybe to maximize your calorie burn), the truth is it doesn’t matter. I always recommend that my clients start with whichever form of exercise they find to be most challenging because your body hasn’t used any of its energy stores yet. If running is going to be the hardest part of the workout, start there and finish with your strength training routine. Maybe you are trying to incorporate more resistance exercise into your weekly schedule, so starting there will make sure you complete it.

Ultimately, it comes down to what your goals are and how you want to structure your workout. If you are training for a race, then aerobic exercise will take priority. If the strength training circuit at the gym is your new challenge, start with a warm-up then focus on completing that circuit before riding the bike. This will allow your body to have the energy it needs for your main target. Take note that any sort of skilled lifts or long training runs should be done on their own days; trying to perform barbell snatches after a 30 minute run may not be the best plan.

It is also important that you are getting enough of both types of exercise each week! Below are the recommended exercise guidelines from the American College of Sports Medicine:

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week.
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Strength Training Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Two to four sets of each exercise will help adults improve strength and power.
  • Adults should wait at least 48 hours between resistance training sessions of the same muscle group.

The full list of Physical Activity Guidelines can be found here! Including flexibility and neuromuscular activity guidelines.

The most important piece to this puzzle is to remember why you started- stay focused on your goals and trust the process. Have an exercise question? Ask us in the comments below or email us at burpeesandbordeaux@gmail.com 🙂

❤ Louise

Workout Wednesday: 10 Minute Total Body

If you are short on time, this week’s workout will pack it all in! Give yourself about 10-15 minutes for this heart pumping and total body toning routine. No equipment required- all you need is to move your body!

IMG_5835

  • Squat Jacks– Start standing, jump your feet out wide, keep your weight in your heels and sink down into a squat (careful to keep those knees behind your toes), then jump your feet back together and repeat. Modify this by performing body weight squats
  • Hi-Lo Plank– Begin in a high plank on the ground (shoulders over hands, core tight) then lower yourself into a forearm plank one arm at a time. Press back up into a high plank and repeat. Modify by holding a high or low plank for 30 seconds
  • Tricep Dips– Seated on the ground, hands behind you with fingertips facing in toward your body and feet flat on the ground. Press your butt up off the ground to start, weight stays shifted into your arms then bend your elbows to lower down. Just before you touch teh ground, extend your elbows to press back up.
  • Side Plank Dips– Lay on your side with elbow on the ground and shoulder over your elbow. Keep your hips stacked and bring your top foot in front of the bottom. Press into our elbow and feet to lift your hips straight up (keep that belly button pulled in) then lower to the ground. Repeat on the same side then switch for the next round. Modify by bending the bottom leg and lifting from knee and elbwo.
  • Jump Lunges– Start in a lunge position with weight pressing through the heel of the front foot (careful that your knee doesn’t push over your toe) then jump up and switch your feet so you land with the opposite foot in front. Press out of the lunge to jump again! Modify by stepping back into a reverse lunge and alternating sides.

Share a sweaty selfie with us when you finish today’s workout!! Tag us @burpeesandbordeaux on Instagram 🙂 Be sure to subscribe on the right of this page to get workouts delivered right to your inbox!

❤ Louise

Workout Wednesday: Anniversary Party at lululemon

B&B was back at it again with another heart pumping, glute burning, and burpee packed workout. What an amazing morning spent sweating it out with these strong ladies to celebrate our 1st Anniversary! In case you missed it or want to do the workout again, here you go! *Post workout, champagne popping not included* 😉

IMG_5696There 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…

IMG_5748Round 1
Squat Thrusts
Reverse Lunges

Round 2
Plank Jacks
Russian Twists

Round 3
Jump Lunges
Lateral Lunges (15 sec each side)

Round 4
IMG_5701Plank w/ Shoulder Taps
Triceps Push-ups (modify from the knees if needed)

Round 5
Skater Hops
Single Leg Romanian Deadlifts (RDLs- 15 sec each side)

Round 6
Burpees
Side Plank Crunches

 
We want to give a huge shout out to all of our amazing sponsors who made this event such a success! All our class participants went home with the tastiest swag bag we have ever seen. Be sure to check out these amazing brands!

IMG_5732

@lululemon @sailawaycoffee @pleasantpetites @fuelgoodprotein @core @cookierepublic @vitalproteins @primalkitchenfoods @purely_elizabeth @barkthins @nutpods @eatbanza @iheartkeenwah @kodiakcakes @halotopcreamery @sweatcosmetics @yunibeautybrand @freskincare @beachfitli @beinspiredlb

 

Xo, Louise & Pam