Good morning Shrinking Bootcampers! Sorry for the delay in getting this up! I’m going to skip all the cute stuff and get right to it today, because I know you need this workout during this long holiday weekend!
Each of your workouts will begin with a warm-up of 10 minutes of walking or light jogging. If you’re not a runner, then walk briskly for 10 minutes.
After you warm up, you’ll be sprinting a number of times.
What’s a sprint? It’s an all-out run, and will serve as your main form of Bursting. And yes, you should do it even if you aren’t a runner. Just run for up to 60 seconds like you’ve got zombies chasing you. When you’re done, you won’t be able to talk and you might feel like keeling over and dying – your heart will be racing. That’s how you know you’re doing it right. Trust me. Between each sprint, take a 1-2 minute break to allow your heart rate to come down, and sip some water. It will suck the first few times you do it, but as you progress, the sprints will get easier. The best part? They are over fast and they will keep your metabolism and your energy up for the rest of the day!
After your sprints, you’ll do the group of exercises below. Do each exercise the prescribed number of times, taking a short break in between if needed, and then immediately move on to the next exercise. Once you’ve finished all the exercises, please don’t skip the stretching. You’ll be sorry! Trust me. Make sure to stretch your entire body.
Below are the exercises! You can click on them and see a short demonstration video that Wende and I put together.
- Warm up walk 10 min followed by 5 sprints for bursting – We’re taking it easy on you because it’s a holiday. NOT!
- Reverse Lunge kick– 15 each leg
- Push ups- 15 total push ups – (start on toes, and drop to knees if needed)
- Squat Reach Up Side– 15 each side
- Side plank dips– 15 each side
- Squat leg lifts– 15 each leg (demo at 1:35 on video)
- One arm tricep extension– 15 each side
- Mountain Climber – 50 total
- Wall squat kicks – 15 each side
- V-up straddle – 15
- Squat knee 15 each side
- Bridge kick – 15 each side
- Tricep dips – 15 total
- Cool down and stretch
Yes, you are doing all 12 exercises today! To make things interesting, I want you to time yourself when you begin the Reverse Lunge Kick all the way through to the Tricep Dips. Today’s time will be your time to beat for the rest of the week!
You can find Five Fantastic Stretching Exercises for the lower body here. There are some great upper body stretches here.
GOOD LUCK :)
If you have any questions, please feel free to leave them in the comments section below!
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