Tuesday, November 1, 2011

Bootcamp: Sample Workout #2

We cranked out another pretty good bootcamp workout last week...I've modified this one a bit but it took us a little over an hour to get through it - it was tough!

(1 lap  = .29 miles)
Walk 1 lap
Run 1 lap

Lunges — Stand straight with your feet together. Place your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 15 reps on each side.

Run 2 laps

Jumping Jacks With Front Kick - The jumping jack is a classic standby that you can always turn to while doing your boot camp workouts but to add a little more variety to this one, after doing the first jumping jack, stop and do a front kick on one leg. After that, move into a second jumping jack and then perform the second kick. When doing these aim to bend as low as you possibly can down in the movement as that’ll increase the benefits you see.

Run 2 laps

Rolling Plank - Finally, the last exercise to include in your boot camp workouts is the rolling plank. If you want to target your core, this is the exercise for you.  To perform this one get down so you’re into a plank position and after holding for about 10 seconds, flip over so that you’re now with your back to the ground.  At all times the body remains in that straight, table-top position.

Run 2 laps

Alternate Toe Touch — Stand with hands extended out to the sides. Then bring your right hand down in the direction of your let foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). Perform 20 repetitions on each side.

High March — March in place but raise your legs as high as you can. Perform 15 reps each side.

Double Time —
Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds.



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