Wednesday, 22 May 2013

Wednesday, May 22 Lunchtime Boot Camp


Well ... It was our first official Lunchtime Boot Camp today and it was great! At least I thought it was. I had six beautiful ladies join me in the sunny river valley for a great 30 minute workout.  



A Little Bit of Everything ...



Warm-Up - 30 seconds each 

- grapevine (running sideways crossing feet front, then back, using core)

- walking lunges (continuous lunging while walking, make sure knee stays above ankle)

- side walking squats (squat low, pivot, squat low facing the other way)

- forward run 

- push-ups (from toes or knees, keep core tight)

- squats (push weight back over ankles, keep knees behind toes)

- plank jacks (from forearms, jack legs out and back, walk out and back if needed, core tight)

- speed skaters (side lunge crossing leg behind other, touch ground, hop to opposite)



Circuit 1 - group split in two

Group A - stairs!! (until Group B complete their circuit)

Group B - 15 squat jacks (jumping jacks with low squat at bottom)

                - 5 burpies (jump, hop down into low squat, hands on ground, hop to high plank, jump back to standing)

                - 15 mountain climbers (high plank, knee to chest and touch toe on ground, repeat in jogging motion, 2 feet = 1 rep)

                - 15 v-sits (sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)

Switch!



Circuit 2 - partners

1) Partner A - sprint there and back. Partner B - jumping jacks

2) Partner A - sprint there and back. Partner B - mountain climbers

3) Partner A - sprint there and back. Partner B - push-ups



Core - 10 reps each

- double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return)

- reverse crunches (bend knees, keep low back arch flat, lower feet to ground and return)

- crunches (feet on ground, hands on head, crunch lower ribs to hip bones, lower)

- bicycles (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)

- scissors (on back, one leg straight hovering above ground, other leg straight in air, switch legs)

- v-sits

- russian twists (seated, feet on ground, lean back, hands together and twist side to side with breath)

- plank (low plank for 30 seconds, from toes or knees, core tight)



Stretch




Enjoy!


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