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Wednesday, May 22, 2013

Wednesday, May 22 Lunchtime Boot Camp

Well ... It was our first official Lunchtime Boot Camp today and it was great! At least I thought it was. I had six beautiful ladies join me in the sunny river valley for a great 30 minute workout.  

A Little Bit of Everything ...

Warm-Up - 30 seconds each 
- grapevine (running sideways crossing feet front, then back, using core)
- walking lunges (continuous lunging while walking, make sure knee stays above ankle)
- side walking squats (squat low, pivot, squat low facing the other way)
- forward run 
- push-ups (from toes or knees, keep core tight)
- squats (push weight back over ankles, keep knees behind toes)
- plank jacks (from forearms, jack legs out and back, walk out and back if needed, core tight)
- speed skaters (side lunge crossing leg behind other, touch ground, hop to opposite)

Circuit 1 - group split in two
Group A - stairs!! (until Group B complete their circuit)
Group B - 15 squat jacks (jumping jacks with low squat at bottom)
                - 5 burpies (jump, hop down into low squat, hands on ground, hop to high plank, jump back to standing)
                - 15 mountain climbers (high plank, knee to chest and touch toe on ground, repeat in jogging motion, 2 feet = 1 rep)
                - 15 v-sits (sit with knees bent and hands beside hips, lean back, lift feet off ground bring knees and chest together, then apart)

Circuit 2 - partners
1) Partner A - sprint there and back. Partner B - jumping jacks
2) Partner A - sprint there and back. Partner B - mountain climbers
3) Partner A - sprint there and back. Partner B - push-ups

Core - 10 reps each
- double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return)
- reverse crunches (bend knees, keep low back arch flat, lower feet to ground and return)
- crunches (feet on ground, hands on head, crunch lower ribs to hip bones, lower)
- bicycles (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion)
- scissors (on back, one leg straight hovering above ground, other leg straight in air, switch legs)
- v-sits
- russian twists (seated, feet on ground, lean back, hands together and twist side to side with breath)
- plank (low plank for 30 seconds, from toes or knees, core tight)



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