Happy Friday!
Wednesday was a rainy and miserable afternoon, so we ended up postponing our workout to Thursday at lunchtime. It was a great turnout for an intense 20 minute circuit session!
Our focus for this week's boot camp was maximizing the core muscles. All exercises involve deep core stabilizers!
The August Challenge also kicked off this week with 30 healthy challenges to cross off from now until August 31! Good luck!!
Maximize Your Core!
Complete each exercise for 1 minute
Jumping Jacks
complete for entire minute.
Froggers
start in high push-up position. jump your legs to your hands, like the middle part of a burpie. jump them back. continue to do this without standing up.
Bird Dog Crunches
from all fours. stretch out your right leg behind you and left arm in front of you. bend your knee and elbow while crunching into your belly button, rounding your back, and touch your opposite elbow and knee under your tummy. switch sides after 30 seconds.
Dolphin Push-Up
start in downward dog from your forearms. with control, lower your chin to your clasped hands (hips will straighten slightly), then press hips back to downward dog. repeat.
Lunge Lift and Kick
start in a back lunge. bring back leg up to bent knee while balancing on standing leg. kick bent knee back out behind you, keeping it as high as possible. while balancing, bring knee back in front, then return to back lunge. repeat all reps on one leg, then switch sides.
Plank Row to Rotation
start in high plank. row one arm upward to chest height. then begin rotating body open toward that side. arm will straighten toward sky. now in side high plank. return to plank. switch sides after 30 seconds.
Rest for 1 minute
Repeat 2 more times!!
Wednesday was a rainy and miserable afternoon, so we ended up postponing our workout to Thursday at lunchtime. It was a great turnout for an intense 20 minute circuit session!
Our focus for this week's boot camp was maximizing the core muscles. All exercises involve deep core stabilizers!
The August Challenge also kicked off this week with 30 healthy challenges to cross off from now until August 31! Good luck!!
Maximize Your Core!
Complete each exercise for 1 minute
Jumping Jacks
complete for entire minute.
Froggers
start in high push-up position. jump your legs to your hands, like the middle part of a burpie. jump them back. continue to do this without standing up.
Bird Dog Crunches
from all fours. stretch out your right leg behind you and left arm in front of you. bend your knee and elbow while crunching into your belly button, rounding your back, and touch your opposite elbow and knee under your tummy. switch sides after 30 seconds.
Dolphin Push-Up
start in downward dog from your forearms. with control, lower your chin to your clasped hands (hips will straighten slightly), then press hips back to downward dog. repeat.
Lunge Lift and Kick
start in a back lunge. bring back leg up to bent knee while balancing on standing leg. kick bent knee back out behind you, keeping it as high as possible. while balancing, bring knee back in front, then return to back lunge. repeat all reps on one leg, then switch sides.
Plank Row to Rotation
start in high plank. row one arm upward to chest height. then begin rotating body open toward that side. arm will straighten toward sky. now in side high plank. return to plank. switch sides after 30 seconds.
Rest for 1 minute
Repeat 2 more times!!
Enjoy!!
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