Well, friends, this is the last week of bootcamp until after the New Year. I will be going to San Diego for Christmas, renting a house on the beach with my kids, my mom, and my brother and his family. I told them we're having bootcamp every day on the beach, but that wasn't met with a lot of enthusiasm! Anyway, while I'm gone I wanted to leave you with a couple workouts you can incorporate into your fitness routine so you aren't too sore when we start up again:-) For both workouts, spend 5 minutes or so warming up your major muscles, i.e. arm rotations, lunges, squats, forward kicks, and jumping jacks.
Workout #1 Supersets: 15 each
1. Weighted walking lunges, 15 each side
2. Pushups
3. Situps
Repeat 3 times
Again, 15 each
1. Squat with overhead press
2. Dips on bench or tricep kickbacks
3. Bicycle abs ( opposite elbow to opposite knee)
Repeat 3 times
This is a complete whole body workout. Throw in a quick run or bicycle ride if you want more cardio. And, always stretch major muscles after your workout for at least a 30 second hold.
Workout #2: 20 each exercise
1. Pushups
2. Jump squats
3. Renegade rows ( plank position with weights on ground, feet wide apart for better stability,alternate pulling weights up toward chest) 10 each side
4.V-ups on back
5. Overhead tricep press with reverse lunge ( 10 lunges each leg)
6. Mountain climbers, 20 each leg
7. Sumo squat with upright row
8. Situps
9. Bent over flys
10.Chest flies on back with butt off ground ( bridge)
If not challenging enough, repeat 1-2 times. Remember to stretch after!
I will see all of you back in January, check http://www.fitforcebootcamp.com/ for class schedules and to reserve your spot. January will be a busy month for bootcamp!
Happy Holidays to all of you!
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