Alpenboxx European Adventure Tours Call us at (519) 744-3232 or +436643882976
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ONLINE LIVE WORKOUTS
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Homebase Fit is on online Training Platform providing you daily workouts for indoor or outdoor. They are on the HOMEBASE ZOOM PLATFORM and some are on Facebook Live.

ONLINE CLASSES
Power Yoga Sculpt
Yoga Fusion

Hiit Yoga Fit
Mama Fit
Bootcamp/ Hiit  Primal + Functional Theme

Online continues with the purchase of 10 class pack 60 Euros  or 5 class pack 40 Euros
You can take part on Facebook Live as at least one class will be held there each week.
Schedule will be sent out on the Sunday before week start.
Please pre register with a THUMBS UP in our private Whatsapp Group by the morning of the Day of the class.
​
Please fill out the following questionnaire if you are registering for online classes

Submit
Payment for Online classes can be done 1 of the following ways

1) IBAN Transfer - AT 28 2050 3033 0242 2161
2) Bank online Transfer to karrie@alpenboxx.com
3) Paypal or Credit Card 
Online Classes

HOMEBASE FIT WEEK 3  
​PRIMAL  SPRING 2020


PRIMAL FITNESS
This week we have a theme of  PRIMAL fitness which originates back to how we are supposed to move..how our ancestors did. SO primal fitness is a modern solution for exercises based on the physical activity of the Hunter/Gatherer..to be specific.  But we add a little more juice and creativity to it. All Sessions are scalable in intensity.  There will be standard 7 or exercises we will be practicing for more flow, mobility, strength to destress the body.  These will be mixed of course with our standard moves. Perhaps you will experience Fitness in a different way. 
Diese Woche unsere Schwerpunkt ist PRIMAL..eigentlich unsere Ursprüngliche Bewegungsart..wie unsere Vorfahre/in.   Es ist eine Moderen Losung fur Übungen basierend an Jager und Sammler.  Wir machen es vielleicht mit mehr ‘Pizzaz’ mit Kreativität.  Jede Stunde hat skalierter Intensität.  Es wird 7-8 standard Übungen das werden geübt gemischt mit unsere Standard Ubungen…fur mehr Mobilität, Kraft, Flow und die Körper entlasten.  Vielleicht du wirst ein andere Fitness Erlebnis haben.

KURS INFO
BOOTCAMP - Ganzkorper Training mit Kraft, Agilität, Cardio, Core und mehr Come prepared to GAS GEBEN!
“For Mountain Lovers “ - Training viel Beine, Stabilitat, Gleichgewicht, Kraft mit extra Gewicht
E - Full Body Training including strength, agility, cardio, core and more - Perfect workout to challenge very part of your fitness

HIIT Training - Pur Intervall Training mit verschiedene Focus - Core, Cardio, Kraft ... High Level Intervals Phase 20 - 45 Sek mit 10 - 30 Sek Pause / AMRAP Training kann auch dabei
E - Pure interval training with a different Focus each time - High Intensity Intervals are between 20 - 45 sec with 10-30 sec rest/ Other forms of Interval training can also be included - AMRAP, EMOM, TABATA, Drop Sets

YOGA Fusion Flow - Eine Mischung von Stehende Statische Übungen+ Vinyasa Flow E - A Mixture of standing balancing pose and Vinyasa Flow
YOGA for RUNNERS - Ein Flow mit Fokus am verkürzt Muskulatur von Laufen zu losen und die schwächere muskalatur zu kräftigen
E - A flow comprised of Poses that focus on What a Runner needs - Chest Openers, Hip Openers, Hip Stability, Balance, Upper Back strengthening, Core

YOGA Budokon - Ein Mischung aus fliesenden Yoga Asanas mit Rotationen und Bewegungsabläufen aus traditionellen Kampfkunstillen …kraft, coordination und korpercontrolle..spielt ein grosse rolle.
E- A mixture of flowing Yoga Asanas mit rotation and a movement sequence from traditional martial arts…Strength, coordtination and body control play a big role.
YOGA Power Sculpt - Ein Vinyasa Flow kombiniert mit Kraft und Cardio Übungen. Perfekt fur die das suchen fur eine gutes All Round Training in eine Moving Meditation 
E - A strengthening higher intensity Vinyasa flow perfect for those looking for a good workout with moving meditation.
FIT FUSION - Combi mit Karrie and Barb - Jede Woche anders - Mehr kraft/ausdauertraining
E -
Combination from Karrie and Barb - every week different - Strength/ Endurance full body focus ….
 *Most classes can suit every level with modifications 
* A absolute beginner to exercise would not be suited to Bootcamp and Hiit Workouts
* Please contact me personally if you have injuries or health concerns so I can properly guide you 


HOMEBASE FIT WEEK 2
​ 5 DAY  500 rep CHALLENGE

500 REP CHALLENGE

To take part in this challenge you need to complete 500 reps per day of at least 4 of the following exercises.  I will show all the exercises on video along with all of the variations..so you can choose the best for you. If you are extra keen do 1000 reps!
_________________________________
Zu teilnehmen in diese Challenge du musst 500 wiederholungen im Tag fertig machen.  Das musst mit mindestens 4 verschieden Übungen von der Liste.  Wenn überbegeistert, mach 1000!
Ich werde euch alle die Übung Optionen auf video zeigen ..so du kannst wählen die beste variation fur dich.
​

SQUATS - Knie Beuge
LUNGES - Ausfalltritt 
Push Ups - Liegestutze
Pull ups/ Rows - Hoch Ziehen
Run/ Shuffle - Lauf/ Shuffle 
Burpees - Burpees
PLANK - Knee Tuck (2 = 1) or SKI ABS
RUSSIAN TWIST 
LEAP FROGS for and back
BRIDGE KNEE Drive 

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I can't recommend Karrie high enough. I hired Karrie to plan the trip of lifetime for me and she delivered in spades! As someone who had very little experience with going on an adventure trip, she took care of every little detail for me. She was in constant communication prior to the trip, making sure I was doing what I needed to do to have the best possible experience. Once we finally met up for the trip, she had everything prepared and was even able to "roll with the punches" when we had to make changes in real time. Her positivity, enthusiasm, local knowledge, personal contacts, organization, flexibility and professionalism amazed me. Karrie is a true professional that adds a personal touch.
Tim Bender, Waterloo CAN 

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The Big Questions
  • Home
  • Information
    • Questionnaires
    • Trip Details and Documents
    • Get Started >
      • Level of Difficulty
      • FAQ
      • Action Steps
      • Reserve Your Spot
      • MOUNTAIN PREP TRAINING
      • Packing List
      • Packing List Hike + Yoga
  • About Us
    • The VIDEOS
    • The PICS
    • RAVE REVIEWS
    • Philosophy
    • Contact & Info
  • ADVENTURE COACHING
  • Tours
    • Hiking Tours >
      • Catalonia Express >
        • Cat Express Highlights
      • Tirolean Moun 10 Adventure
      • Swiss Eiger Deluxe
    • Hike + Yoga >
      • Hike + Yoga Catalonia
      • Hike + Yoga Swiss Eiger
      • Hike + Yoga Dolomiti
      • TRAIL RUNNING CAMPS >
        • Trail Running Camp Swiss Eiger
        • Trail Running Camp Tirol
    • Private Tours
    • Your Guides
    • Referral Program
  • Fitness
    • Personal Training
    • OUTDOOR BOOTCAMP
    • MAMA FIT >
      • Mama Fit Packages and Pics
    • SUPERFOOD >
      • Mind Body Reset
      • ISAGENIX The Art of Well-being
      • K's Rockin Recipes
      • Mountain Energy Bars
    • EXUBERANCE 4 WEEK ROCKETSHIP
    • HOMEBASE FIT ONLINE WORKOUTS
  • Blog
    • Transalpine Run 2013
    • TRANSVULCANIA Ultramarathon 2014 - Luscious La Palma
    • Summer 2012
    • Transalpine Run 2012
    • UTMB Experience
    • Transalpine Run 2011
    • Cool Life List