Boot camps are the hottest thing since sliced bread! They are so popular and often quite expensive. The secret they are not telling you is that it is SO easy to make up the workouts on your own! I’m going to make this as simple as possible. For a half an hour workout, I want you to do half of it cardio, and the other half strength. We’re just going to mix them up. Keeping your heart guessing whether it’s going up or down is a good thing.
Here we go:
Cardio exercises
• Jumping jacks
• Sprinting
• Skipping (like you used to do when you were a kid)
• Jump rope
• Jump squats →jump up as high as you can with your hands above your head and then land quietly in a squat
• Foot fire → just move your feet as fast as you can (like running on the spot)
• Side shuffles
Strength exercises
• Lunges → lunge backwards, forwards or to the side
• Squats → hips width apart, shoulder width apart
• Push-ups → chest (with your arms wider than your shoulders and elbows out to the side) or tricep (keeping your hands right below your shoulders and letting your elbows skim your ribcage and you get closer to the ground
• Tricep dips → sit on a bench or chair with your hands right beside your hips and slide your butt off and lower yourself down using only your arm strength. Try to keep your elbows facing back and your shoulders down
• Plank → hold a push-up position (you can go on either your hands or forearms)
• Downward facing dog → your body is in an upside down V with your hands are feet on the ground and hips in the air
• Mountain climbers → in a push up position alternate bringing your knees in and plant your feet on the floor each time (http://www.youtube.com/watch?v=KI8u58hPam4&feature=channel)
• Sit-ups
• Calf raises → feet are hips width apart and rising up on to your toes – you can also alternate with keeping your heels together or your toes together
You get to customize your workout! I recommend doing 1-2 minutes of cardio and then 2-3 minutes of strength and then alternate until you get a full body workout and reach your goal time.
There are so many useful resources on the internet that you can find. Here is just one of them.
Good luck! Get in shape and feel great!
Live Well…Kristy
Wed, Jul 14, 2010
Health & Lifestyle