Is it too hard to do on your own?

Do you need someone to motivate you?

Do you enjoy the energy you get from group exercise?

Is a personal trainer too expensive right now?

If YES is the answer to any of these questions, then Boot Camp is right for you!

My Boot Camp is designed to give you incredible fitness results. It is packed with fun and energizing activities designed to help you build a strong, fit body and mind.  I will help you burn off that excess body fat, firm and tone your entire body, so you look and feel fabulous in your clothes.

I will be sensitive enough for the beginner, yet challenging enough for the conditioned athlete.

We exercise outside.  All summer long! And you’ll love it!  The workout changes weekly, never giving you the chance to get bored, while pushing you to a new level of fitness. I will also include stretching techniques, Pilates type moves, isometrics and a few creations of my own. It is basically impossible not to see and feel the results!

LOCATION

Exeter Tennis Courts, across from Leesburg Elementary School on Plaza St. (between Edward’s Ferry and Battlefield Pkwy.)

CAMP DURATION

My Boot Camp lasts 14 weeks, starting Saturdays from April 17^th through July 17^th. We start at 7:30 a.m. and push for 1 hour.

WHAT YOU WILL NEED TO BRING

A beach towel (or yoga mat), a bottle of water; ladies bring 3 or 5 pound dumbbells; men bring 5 or 8 pounders.

If you have any allergies, let someone know where your medicine is.

CAMP FEE

Camp fee is just $200. Please make check payable to: Body by Dion. Cash is acceptable.

Call or email for more details if you (and your friends) would like to join us.

SCHEDULE

Week              Date

1                      April 17

2                      April 24

3                      May 1

4                      May 8

5                      May 15

6                      May 22

7                      May 29

8                      June 5

9                      June 12

10                    June 19

11                    June 26

12                    July 3

13                    July 10

14                    July 17

 Call me for further details: 540-454-1868

Triceps extensions are another great way to work the back of the arms. This version is a bit more challenging, since you’re lying down and have to work against gravity to control the weight during the downward motion. For this reason, you may want to start with light dumbbells to get your form down before attempting to go heavier.

1.      Lie on the floor or a bench/ball and extend the arms straight up over the chest, palms face in. Use light-medium weights.

2.      Bend the elbows and lower the hands until they’re next to the ears, elbows at about 90-degree angles.

3.      Squeeze the triceps to straighten the arms without locking the joints.

4.      Keep the elbows steady throughout the movement, only moving the forearms.

5.      Repeat for 1-3 sets of 10-16 reps.