CTV Morning Live – Blitz Booty Bootcamp 30 minutes of Fitness!

This morning Sarah and I were on CTV news showcasing some exercises that you would see in our Booty Bootcamp! The Booty Bootcamp class is a women’s only class that is 30minutes a day 5 days a week. Studies have shown that 30 minutes of moderate to high intensity exercise everyday can reap some amazing fitness benefits. It is a great class for that woman on the GO that sometimes struggles to find time to fit in a fitness regime. It is a class that is also a great supplement to your current workout routine.  The class is comprised of a combination of bodyweight exercises as well as resistance training to keep your body moving and heart rate up to maximize on your time.

Sarah and I showcased 3 of my ‘Go-To’ exercises in the class. Each exercise targets multiple muscle groups making them a great addition to a quick workout to ensure that the whole body is being challenged.  The class is geared towards all fitness levels, so we provide modifications for each exercise, so that you can challenge yourself, while not pushing beyond your limit.

1st up

Body-weight squat and squat jump.

Benefits: Jump squats (or explosive squats) target the big muscles in your thighs and rear. Strengthening these muscles can help strengthen your knees as well as tightening your thighs. Using the big muscles in your thighs can help burn calories, and once you are adept enough to do leg launches quickly, they can provide an effective cardiovascular workout. Not to mention the added ab workout that takes place as you challenge your balance.

How to:

The squat:

Starting with feet shoulder width apart feet planted firmly on the ground. Press through your heels bending your knees as you lower your yourself pushing your butt back as you lower your hips until your hamstrings are perpendicular with the floor.

You can either return to standing by pressing up through your heels as you straighten your legs and pull your pelvis through at the top squeezing your glutes at the top of the exercise before starting to bend your knees again into your next squat.

Or you can engage your arms and legs as you jump up, squeezing your glutes as you straighten your legs. On your landing being mindful to cushion and protect your knees by returning to a squat position, pressing through your heels to ensure your knees do not pass over your toes.



Benefits: This is one of those love to hate exercises. The fact is- the burpee is one of the most effective exercises you can do. A single combination exercise that can burn fat, build muscle and increase endurance at the same time, the burpee requires balance, strength and flexibility. The burpee is a full-body exercise typically used to build strength and cardio endurance. Because of the intensity, it is an effective way to burn fat and speed up your metabolism. It is also beneficial when it comes to conditioning and building core muscle strength

How to:

Beginning with your feet shoulder width apart, you can either walk into or jump into a high plank position. With your hands slightly wider than shoulder width apart. At this point you can lower into a pushup or proceed to jumping or stepping your feet back between your hands as you jump back up into a standing position.



Benefits: The V-sit is an effective  ab exercise for strengthening the rectus abdominis alongside the hip flexors and quad muscles. You can take this to the next level and challenge your cardio by turning it into a crunch, engaging even more abdominal muscles as well as engaging your lower spine.

How to:

Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle. Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine. Hold this “V” position for several seconds to begin.

As you get stronger, hold the position longer. Return to your starting position slowly. Just before you reach the floor, stop and hold the position for a few seconds. Repeat this entire movement several times.




Amy Coppens About Amy Coppens

I’m passionate about fitness, health and helping others achieve their goals and as a result their best life.

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