Thursday, 11 November 2010
Fantastic Full Body Strength Workout
As one boot camp session sadly ends, and I anxiously await the next, I want to share this awesome workout to tone and sculpt the whole body!
First, start with warming up - approximately 5-10 minutes of jogging, stair climbing, skipping, or whatever you can do in your home or gym.
Next, perform these six exercises using 'pyramid sets' of 10-20-30.
1) Jump Squats
2) Biceps Curls
3) Stationary Lunges
5) Lateral Step-Ups
6) Triceps Extensions
* I usually pair them up to save time (ex - 10 jump squats, 10 biceps curls, 20 jump squats, 20 biceps curls... Then on to the next set)
Cardio time!! Hard lifting, then tough cardio - 30-60 minutes of jogging, stair climbing, skipping, elliptical training, rowing, boxing, or a combination of any of these. You want to be pushing yourself enough that having a 'broken' conversation is possible - this is where you are able speak a few words at a time.
Core - my favorite part!! Eight exercises to trim and tone around the waistline - 10 reps each
1) Supine Leg Drop
2) Bent Knee Reverse Crunch
3) Upper Abs Crunch
4) Dead Bug (10/side)
5) Slow Bicycles (10/side)
6) V-Sit Crunch
7) Side Plank (10 seconds/side)
8) Front Plank (10 seconds)
Stretch! and feel proud of yourself :)