Thursday, 4 July 2013

Wednesday, July 3 Lunchtime Boot Camp


Hello and happy Thursday! 

The weather this week has been beautiful and warm! Finally feeling like summer time! Our workout this week was hot..so a little extra sweaty, but who doesn't appreciate that before heading back to the office?



Cardio Kick



- perform each exercise for 30 seconds

- after 4 exercises, take a 30 second rest

- repeat 3 times



Jumping Jacks

Jump Squats

Mountain Climbers

Butt Kicks

Rest



High Knees

Plank Jacks

Speed Skaters

Push-Ups

Rest



Burpies

Mountain Climbers

Tuck Jumps

Wall Sit

Rest



repeat x3



Core

- double leg drop x10 reps  (on back with straight legs, keep low back arch flat on ground as legs lower and return)
- reverse crunches x10 reps
 (bend knees, keep low back arch flat, lower feet to ground and return)
- crunches x10 reps
 (feet on ground, hands on head, crunch lower ribs to hip bones, lower)
- bicycles x10 reps 
 (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)
- scissors x10 reps
 (on back, one leg straight hovering above ground, other leg straight in air, switch legs)
- v-sits x10 reps 
 
(sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)
- russian twists x10 reps 
 (seated, feet on ground, lean back, hands together and twist side to side with breath)
- plank x30 second hold 
 (low plank for 30 seconds, from toes or knees, core tight)







Enjoy!


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