{"id":6352,"date":"2020-04-08T07:58:34","date_gmt":"2020-04-08T07:58:34","guid":{"rendered":"https:\/\/www.stevecosterfitness.com\/?page_id=6352"},"modified":"2026-03-08T14:30:17","modified_gmt":"2026-03-08T14:30:17","slug":"bootcamp-on-the-balcony","status":"publish","type":"page","link":"https:\/\/www.stevecosterfitness.com\/da\/bootcamp-on-the-balcony\/","title":{"rendered":"Bootcamp p\u00e5 balkonen"},"content":{"rendered":"

[et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.27.4″ animation_direction=”top” hover_enabled=”0″ locked=”off” global_colors_info=”{}” sticky_enabled=”0″][et_pb_fullwidth_header title=”Bootcamp on the Balcony” content_max_width=”800px” _builder_version=”4.22.1″ title_level=”h2″ title_font=”Lato||||||||” title_font_size=”60px” title_line_height=”1.2em” content_font=”||||||||” content_font_size=”20px” content_line_height=”1.8em” background_color=”rgba(255, 255, 255, 0)” use_background_color_gradient=”on” background_color_gradient_direction=”90deg” background_color_gradient_stops=”rgba(0,0,0,0.75) 0%|rgba(0,0,0,0) 100%” background_color_gradient_overlays_image=”on” background_color_gradient_start=”rgba(0,0,0,0.75)” background_color_gradient_end=”rgba(0,0,0,0)” background_image=”https:\/\/www.stevecosterfitness.com\/wp-content\/uploads\/2020\/04\/e3ecaa03-1cb6-4d67-86bc-27c3d1c4bff5.jpg” custom_button_one=”on” button_one_text_size=”18px” button_one_bg_color=”#02d002″ button_one_border_width=”8px” button_one_border_color=”#02d002″ button_one_border_radius=”0px” button_one_letter_spacing=”1px” button_one_font=”Lato|700|||||||” button_one_use_icon=”off” custom_button_two=”on” button_two_text_size=”18px” button_two_text_color=”#353740″ button_two_bg_color=”#ffffff” button_two_border_width=”8px” button_two_border_color=”#ffffff” button_two_border_radius=”0px” button_two_letter_spacing=”1px” button_two_font=”Lato|700|||||||” button_two_use_icon=”off” custom_margin=”|||” custom_padding=”8%||8%|” button_one_letter_spacing_hover=”1px” button_two_letter_spacing_hover=”1px” locked=”off” global_colors_info=”{}” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”on” button_one_letter_spacing__hover=”1px” button_two_letter_spacing__hover_enabled=”on” button_two_letter_spacing__hover=”1px” button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”][\/et_pb_fullwidth_header][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

The exercise videos below were recorded live from Steve Coster\u00b4s balcony Tenerife during the Lockdown from March until May 2020. For anyone looking for a 10 week intense exercise course they are a great resource. Feel free to use and share as you like.<\/p>\n

The photo slideshow below shows many of those who took part from their own homes around the world.<\/p>\n

[\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

The exercise videos below were recorded live from Steve Coster\u00b4s balcony Tenerife during the Lockdown from March until May 2020. For anyone looking for a 10 week intense exercise course they are a great resource. Feel free to use and share as you like.<\/p>\n

The photo slideshow below shows many of those who took part from their own homes around the world.<\/p>\n

[\/et_pb_text][et_pb_video src=”https:\/\/youtu.be\/zbBzMUl0V_w” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_video][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

30 Minute Free Daily Training Class<\/h2>\n

We are all in an unprecedented situation here in Tenerife, of being locked in our homes 24 hours per day. These free classes are not just limited to Tenerife they are open to everyone all over the world.<\/p>\n

Probably the hardest part of this for a lot of people is the Mental Boredom and Anguish, not being able to leave your home for an unknown period of time is difficult for people to deal with.<\/p>\n

Regular Exercise Improves Mental Health<\/h4>\n

A little bit of exercise every day will do wonders for everyone\u2019s Mental Health and hopefully lift your spirits.<\/p>\n

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique.<\/p>\n

People who take part in exercise regularly do so because it gives them an enormous sense of well-being. They feel more energetic, sleep better and feel more relaxed and positive.<\/p>\n

Regular exercise can have a positive impact on depression, anxiety, and more.<\/p>\n

To gain the benefits of exercise you don\u2019t have to be a fitness fanatic. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level.<\/p>\n

Join in and do as much as you can!<\/h4>\n

Just do as much as you can, and adapt any exercises you can\u2019t manage.
Please share or tag anyone that you think might benefit from this!!<\/p>\n

Please contact me for alternatives to the exercises that you struggle with, there is always an easier alternative.<\/p>\n

Please pass it on to anyone you think might benefit from this, it\u2019s open and free to everyone everywhere!<\/p>\n

[\/et_pb_text][et_pb_accordion _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_accordion_item title=”Start at week 1 and work your way up – it gets harder!!” open=”on” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]<\/p>\n

Click to expand each week, then click on the links below to see each day\u00b4s exercise video<\/p>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 1″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 2″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 3″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 5″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 6″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 7″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 8″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4<\/a><\/p>\n

Day 5<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 9″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n

Day 2<\/a><\/p>\n

Day 3<\/a><\/p>\n

Day 4 a<\/a><\/a><\/p>\n

Day 4 b<\/a><\/p>\n

Day 5 a<\/a><\/a><\/p>\n

Day 5 b<\/a><\/p>\n

Day 6<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][et_pb_accordion_item title=”Week 10″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n

\n

Day 1<\/a><\/p>\n<\/div>\n

[\/et_pb_accordion_item][\/et_pb_accordion][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Call to Action” _builder_version=”4.16″ animation_style=”slide” animation_direction=”bottom” animation_intensity_slide=”6%” animation_starting_opacity=”100%” locked=”off” global_colors_info=”{}”][et_pb_fullwidth_header title=”Book your holiday now!” button_one_text=”Book Now” button_one_url=”https:\/\/www.stevecosterfitness.com\/shop\/” content_max_width=”800px” _builder_version=”4.22.1″ title_level=”h2″ title_font=”Lato||||||||” title_font_size=”60px” title_line_height=”1.2em” content_font=”||||||||” content_font_size=”20px” content_line_height=”1.8em” background_color=”rgba(255, 255, 255, 0)” use_background_color_gradient=”on” background_color_gradient_direction=”90deg” background_color_gradient_stops=”rgba(0,0,0,0.75) 0%|rgba(0,0,0,0) 100%” background_color_gradient_overlays_image=”on” background_color_gradient_start=”rgba(0,0,0,0.75)” background_color_gradient_end=”rgba(0,0,0,0)” background_image=”https:\/\/www.stevecosterfitness.com\/wp-content\/uploads\/2023\/09\/Fitness-Holidays-Tenerife-Beach-1-scaled.jpeg” parallax=”on” custom_button_one=”on” button_one_text_size=”18px” button_one_bg_color=”#02d002″ button_one_border_width=”8px” button_one_border_color=”#02d002″ button_one_border_radius=”0px” button_one_letter_spacing=”1px” button_one_font=”Lato|700|||||||” button_one_use_icon=”off” custom_button_two=”on” button_two_text_size=”18px” button_two_text_color=”#353740″ button_two_bg_color=”#ffffff” button_two_border_width=”8px” button_two_border_color=”#ffffff” button_two_border_radius=”0px” button_two_letter_spacing=”1px” button_two_font=”Lato|700|||||||” button_two_use_icon=”off” custom_margin=”|||” custom_padding=”8%||8%|” button_one_letter_spacing_hover=”1px” button_two_letter_spacing_hover=”1px” global_colors_info=”{}” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”on” button_one_letter_spacing__hover=”1px” button_two_letter_spacing__hover_enabled=”on” button_two_letter_spacing__hover=”1px” button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”][\/et_pb_fullwidth_header][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

The exercise videos below were recorded live from Steve Coster\u00b4s balcony Tenerife during the Lockdown from March until May 2020. For anyone looking for a 10 week intense exercise course they are a great resource. Feel free to use and share as you like. The photo slideshow below shows many of those who took part […]<\/p>\n","protected":false},"author":244,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\n

The exercise videos below were recorded live from Steve Coster\u00b4s balcony Tenerife during the Lockdown from March until May 2020. For anyone looking for a 10 week intense exercise course they are a great resource. Feel free to use and share as you like.<\/p>\n\n\n\n

The photo slideshow below shows many of those who took part from their own homes around the world.<\/p>\n\n\n\n

\nhttps:\/\/www.youtube.com\/watch?v=zbBzMUl0V_w\n<\/div><\/figure>\n\n\n\n

30 Minute Free Daily Training Class<\/h2>\n\n\n\n

We are all in an unprecedented situation here in Tenerife, of being locked in our homes 24 hours per day. These free classes are not just limited to Tenerife they are open to everyone all over the world.<\/p>\n\n\n\n

Probably the hardest part of this for a lot of people is the Mental Boredom and Anguish, not being able to leave your home for an unknown period of time is difficult for people to deal with.<\/p>\n\n\n\n

Regular Exercise Improves Mental Health<\/h4>\n\n\n\n

A little bit of exercise every day will do wonders for everyone\u2019s Mental Health and hopefully lift your spirits.<\/p>\n\n\n\n

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique. <\/p>\n\n\n\n

People who take part in exercise regularly do so because it gives them an enormous sense of well-being. They feel more energetic, sleep better and feel more relaxed and positive. <\/p>\n\n\n\n

Regular exercise can have a positive impact on depression, anxiety, and more.<\/p>\n\n\n\n

To gain the benefits of exercise you don\u2019t have to be a fitness fanatic. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level.<\/p>\n\n\n\n

Join in and do as much as you can!<\/h4>\n\n\n\n

Just do as much as you can, and adapt any exercises you can\u2019t manage.
Please share or tag anyone that you think might benefit from this!! <\/p>\n\n\n\n

Please contact me for alternatives to the exercises that you struggle with, there is always an easier alternative.<\/p>\n\n\n\n

Please pass it on to anyone you think might benefit from this, it\u2019s open and free to everyone everywhere!<\/p>\n\n\n\n

Start at Week 1 and work your way up, it gets harder!<\/h3>\n\n\n\n

Click on the links below to see the exercise videos<\/p>\n\n\n\n

Bootcamp on the Balcony Week 1<\/a><\/strong><\/p>\n\n\n\n

Bootcamp on the Balcony Week 2<\/strong><\/a><\/p>\n\n\n\n

Bootcamp on the Balcony Week 3<\/a><\/strong><\/p>\n\n\n\n

Bootcamp on the Balcony Week 4<\/a><\/strong><\/p>\n\n\n\n

Bootcamp on the Balcony Week <\/a><\/strong>5<\/a> <\/p>\n\n\n\n

Bootcamp on the Balcony Week 6<\/a><\/p>\n\n\n\n

Bootcamp on the balcony Week 7<\/a><\/p>\n\n\n\n

Bootcamp on the Balcony Week 8<\/a><\/p>\n\n\n\n

Bootcamp on the Balcony Week 9<\/a><\/p>\n\n\n\n

Bootcamp on the Balcony Week 10<\/a><\/p>\n","_et_gb_content_width":"","footnotes":""},"class_list":["post-6352","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/pages\/6352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/users\/244"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/comments?post=6352"}],"version-history":[{"count":4,"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/pages\/6352\/revisions"}],"predecessor-version":[{"id":9407,"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/pages\/6352\/revisions\/9407"}],"wp:attachment":[{"href":"https:\/\/www.stevecosterfitness.com\/da\/wp-json\/wp\/v2\/media?parent=6352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}