Homework
During our 2 week breaks, you can continue to work out at home or the park. This workout is for 4 days per week!
DONT FORGET TO EAT PROTEIN & DRINK LOTS OF WATER!!!!!!!!
>> Download Boot Camp Homework - Workout 1
>> Download Boot Camp Homework - Workout 2
Day 1 ARMS
Use your 5-8lb. weights & do 3 sets of each of these, (if you have a stability ball, sit on it while doing these) :
1. Shoulder presses over head
2. Hammer Curls
3. 1 Minute of Jumping Rope
4. Triceps-Overhead, elbows by your ears use both weights together
5. Lateral Raises (Shoulder raises to side)
6. 1 Minute of Jumping Rope
7. Bicep curls make your arms go out to side
8. Triceps-Bend over & push elbows into your ribs & push your hands & arms back to straighten out your arm
9. Crunches on stability ball if possible! 15 each-3xs
Cardio 30-45 minutes
Day 2 LEGS
Do 3 sets of each of these dont forget to squeeze each time make every one count!!
1. Use heavy weights and bend over for hamstrings, spread legs out just a few inches, bend legs slightly
2. Plia Squats with heavy weights
3. 15 Mountain Climbers
4. Lateral Lunges to the side, back & forth 12 on each side
5. Calves Get on the edge of a stair & lift up on each side 12 times
6. 15 Mountain Climbers
7. Walking lunges with abdominal twist, 15 3xs
Day 3 CARDIO
60 minutes!
Jump Rope for 5-15 minutes of the 60!
Day 4 Chest & Back
Do 3 sets of each of these dont forget to squeeze each time make every one count!!
1. Low Back - Lie on stomach with hands clasped behind your back. Lift your upper body off floor using your low back muscles. Repeat 15 times.
2. Use 12-15 lb weights. (If you only have a low set of weights, do A LOT of them!) With palms facing each other lower arms out away from body and then bring them back together without letting the weights touch. Imagine hugging a tree.
3. Jumping Jacks - 30
4. Lean over slightly & pull weights from front to back, squeezing middle of back b/w shoulder blades.
5. ABS- Bicycle 1 minute 3 times ( you can do them in between these exercises! I LOVE that!!
6. Jumping Jacks - 30
Cardio 30-45 Minutes