Workout: Burpees & Brews Bootcamp

Burpees & Bordeaux partnered with our friends at Small Craft Brewing Company to bring you Burpees & Brews!! Last weekend we got to sweat with an amazing crew then followed it up with flights of beer- talk about Sunday Funday πŸŽ‰

How-to: This workout is classic B&B style! There are 6 rounds with 3 exercises in each round. Perform each exercise for 30 seconds then rest for 30 seconds- repeat each round 3 times before moving onto the next.

All you need is a mat and a timer!

Round 1

  1. Step back lunge left
  2. Step back lunge right
  3. Squat Jumps

Round 2

  1. Low Plank
  2. Ankle Reaches
  3. Thrusters

Round 3

  1. Lateral lunge right
  2. Lateral lunge left
  3. Touchdown jacks

Round 4

  1. Inchworm to Push-up
  2. Inchworm to Shoulder Taps
  3. Hi-Lo Plank

Round 5

  1. Squats
  2. Squat Pulses
  3. Burpees

Round 6

  1. Side plank dips right
  2. Side plank dips left
  3. Hi knees/Mtn Climbers (alternate 10 reps each)

Thank you again to our friends at Small Craft for having us! We can’t wait to come back for another bootcamp πŸ’ͺ🏼

Xo, Louise & Pam

PS: Save the date for February 9th… we will be back at lululemon Roosevelt Field!

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 πŸ’ͺ

Xo, Louise & Pam

Happy Anniversary B&B!

Life is about taking chances – chances that force you so far out of your comfort zone. IMG_9086

It’s our 1st Anniversary!

When we took the leap of faith to launch Burpees & Bordeaux a year ago we didn’t know where it would go. We knew we wanted to share our journeys – the highs and the lows, we wanted to share solid research backed information, and we wanted to share our love for fitness (and wine). Little did we know we would connect with some of the most bad-ass women in the industry, grow not only as friends but also fitness professionals, and also expose our most vulnerable selves. We are so grateful for each and every one of you who read our blog and support us in our journey. A special shout out to our friends, our families, and significant others who support us day in and day out! Thank you to our friends at lululemon RF for letting us reach more individuals and all of the Tone It Up- Long Island girls who always come out to support us.

We love you all and can’t wait to see what the next year has in store for us!

Xo, Louise & Pam

Workout Wednesday: Plyometric Pyramid

Once upon a time, there was something called “jump training.” Nowadays we know this kind of exercise as plyometrics, or “plyos.” Plyometrics involve dynamic movements where your muscles exert maximum force over short time intervals. Still involving a lot of jumping, plyos are sure to get your body moving and your heart pumping!Β This week’s workout puts together 10 plyometric moves to challenge the whole body.

Perform each exercise 10 times each, then start over and repeat each exercise nine times… all the way down to one.

Want an extra challenge?!Β Work your way back up to 10 reps!

  1. High Knees– stand tall, core tight and alternate driving your knees up toward your chest
  2. Jumping Jacks– jump feet wide and swing hands overhead, jump back in and bring arms back down
  3. Squat Jumps– start low in the bottom of a squat position, swing arms back then up to jump off the ground, land softly and back into a squat
  4. Butt Kicks– stand tall, core tight and alternate kicking your heels up to your butt
  5. Skater Hops– start in a squat position, then jump to one side crossing the opposite leg behind and alternating side to side
  6. Burpees– jump up in the air, come down low like a frog, jump out into a plank then back to the crouched position and jump up again
  7. Line Jumps– create an imaginary line on the ground then jump forwards and backwards over that line
  8. Mountain Climbers– get down into pushup position, keeping the core tight, drive one knee up toward your chest then hop and switch feet
  9. Split Jump Lunges– start in a lunge position with one foot forward and the other behind in a long stance, then jump up to switch foot positions and land back in that lunge.
  10. Star Jumps– start low then explode off the ground reaching arms and legs out, softly land on your feet and repeat πŸ™‚

 

phonto