Tuesday, January 29, 2013

Living Room Bootcamp Workout

 
 
 
Here's a simple workout that you can do at home.  No equipment needed!
 
WARM UP: You are just getting your muscles warmed up, so keep the pace moderate.  Keep your core engaged during each exercise by drawing your bellybutton toward your back. 
 
- 1 Min Jogging in Place: Pump your arms and keep your knees soft as you land on the balls of your feet.
 
- 1 Min Air Jump Rope: Keep your knees soft, feet together, arms at your side and mimic jumping rope.  If you have an actual jump rope feel free to use it!
 
- 1 Min Jumping Jacks: Stand with your feet together, knees slightly bent, and arms at your sides.  Jump up while lifting your arms up to sides and land with your feet a little more than shoulder width apart. Jump again while lowering arms and returning your feet to their starting position.  Keep your knees soft as you land.  Repeat for one minute.
 
- 1 Min Star Jacks: The arm movement here is the same as a traditional jumping jack.  Stand with feet wide and arms at your sides.  Jump up and lift arms up (as in a traditional jumping jack).  Jump your legs in crossing your right leg in front of your left. Jump out to the starting positions.  Jump in, raising your arms up, and cross your left leg in front of your right. Keep your knees soft as you land.  Repeat for one minute (alternating legs).
 
- 1 Min Squat Jacks:  Stand with your feet together, slight bend in your knees, and arms at your sides. Hinge forward at the hips, bend your knees and squat (make sure your knees do not go past your toes).  Jump up to a standing position with your feet shoulder width apart.  As you jump up raise your arms up at your sides until they meet over your head.  Jump back out to a squat, bringing your arms down to your sides.  Keep your knees soft as you land.  Repeat for one minute.
 
CIRCUIT #1:  Again...keep your core engaged throughout each exercise!  Do as many reps of each exercise as you can in a minute.  Keep in mind that proper form is more important than the number of reps.  Quality over quantity!
 
- 1 Min Regular Squats: Stand with your feet a little wider than hip width apart with your arms at your sides.  Hinge forward at the waist and bend your knees.  Stick your bottom out like you are going to sit on a chair behind you.  Keep your back straight, chest up and shoulders back.  As you squat down, bend your arms slightly and bring your hands together in front of you.  Return to starting position and repeat for one minute.  Make sure that you knees do not go past your toes.
 
- 1 Min Sumo Squats with Leg Lifts:  Stand in a wide stance with your feet pointing out to the sides (at about a 45 degree angle) with your arms at your sides.  Hinge forward at the waist and bend your knees.  Stick your bottom out like you are going to sit in a chair behind you.  Keep your back straight, chest up and shoulders back.  As you squat down, bend your arms slightly and bring your hands together in front of you.  As you come up lift one knee up (trying to touch your knee to the elbow on the same side if you can).  Squat back down and as you come up lift the opposite knee up.  Repeat, alternating knees each time.  Make sure that your knees don't go past your toes.
 
- 1 Min Lunges (Right Leg Forward): Stand up straight with your feet about hip width apart.  Step forward with your right leg.  As you step, lunge forward so that your right foot is flat on the ground and your left leg is extended behind you (balancing on the ball of your left foot).  Bend your knees as you lunge, keeping your front knee behind your toes.  Push yourself back to the starting position with your right leg.  During the exercise you can keep your hands on your hips, or you can bend your arms and bring your hands together in front of you as you lunge.  Repeat with your right leg for one minute.
 
- 1 Min Lunges (Left Leg Forward): Stand up straight with your feet about hip width apart. Step forward with your left leg. As you step, lunge forward so that your left foot is flat on the ground and your right leg is extended behind you (balancing on the ball of your right foot). Bend your knees as you lunge, keeping your front knee behind your toes. Push yourself back to the starting position with your left leg. During this exercise you can keep your hands on your hips, or you can bend your arms and bring your hands together in front of you as you lunge.  Repeat with your left leg for one minute.
 
- 1 Min Curtsy Squats: Stand with your feet a little wider than hip width apart. With your left leg, take a large step back and to the right.  Squat down like you are sitting back into a chair.  Don't let your right knee go past your toes.  Push yourself back up to the starting position with your left leg. With your right leg, take a large step back and to the left. Squat down like you are sitting back into a chair. Don't let your left knee go past your toes. Push yourself back up to the starting position with your right leg.  During the exercise you can keep your hands on your hips, or you can bend your arms and bring your hands together in front of you as you lunge. Repeat (alternating legs) for one minute.
 
CIRCUIT #1: Again...keep your core engaged throughout each exercise. Do as many reps of each exercise that you can in a minute. Keep in mind that proper form is more important than the number of reps. Quality over quantity!
 
- 1 Min Push Ups: Lay face down on the floor with your hands a little wider than shoulder width apart, palms on the floor.  Lift your body up off of the floor by extending your arms and balancing on your toes/balls of your feet.  Keep your body straight...engage your core by pulling your belly button towards your back and keep your glutes squeezed together.  Keeping your body straight, bend your elbows and lower yourself slowly back down without your chest touching the floor.  Do not stick your butt up or let your hips sag down. If you cannot keep your body straight in this position you can bend your knees and drop them to the floor (keeping your body straight with your feet will be up off of the ground).  Repeat for one minute
 
- 1 Min Crunches: Lay on your back with your hands behind your head, elbows out, knees bent, feet flat on the floor.  Without straining your neck, use your abdominal muscles to lift your shoulders up off of the floor.  As you crunch forward breath out and brace your stomach like someone is about to punch you.  Your lower back should be flush with the floor.  Your rib cage should be moving towards your hips, and your chest should be lifting up towards the ceiling.  Slowly roll back down to the floor, keeping your lower back pressed to the floor.  Repeat for one minute.
 
- 1 Min Plank: Lay face down on the floor with your hands a little wider than shoulder width apart, palms on the floor. Lift your body up off of the floor by extending your arms and balancing on your toes/balls of your feet. Keep your body straight...engage your core by pulling your belly button towards your back and keep your glutes squeezed together.  Do not stick your butt up or let your hips sag down. If this is too challenging you can lower yourself to your elbows.  If that is too challenging you can lower your knees to the floor.  Hold the plank position for one minute.
 
- 1 Min Side Plank (Right Side):  Lay on the floor on your right side with your right arm bent under you.  Your right forearm should be on the floor perpendicular to your body.  With your left leg stacked on top of your right, lift your right hip off of the floor.  Keep your body straight by tightening your core.  Hold for one minute.
 
- 1 Min Side Plank (Left Side):  Lay on the floor on your left side with your left arm bent under you. Your left forearm should be on the floor perpendicular to your body. With your right leg stacked on top of your left, lift your right hip off of the floor. Keep your body straight by tightening your core. Hold for one minute.


Cardio: These are the same exercises that you used to warm up, but this time your are going to up the intensity!  Do as many reps of each exercise as you can in a minute.  Rest for 30-45 seconds in between each exercise.

- 1 Min Squat Jacks: Stand with your feet together, slight bend in your knees, and arms at your sides. Hinge forward at the hips, bend your knees and squat (make sure your knees do not go past your toes). Jump up to a standing position with your feet shoulder width apart. As you jump up raise your arms up at your sides until they meet over your head. Jump back out to a squat, bringing your arms down to your sides. Keep your knees soft as you land. Repeat for one minute.

- 1 Min Star Jacks: The arm movement here is the same as a traditional jumping jack. Stand with feet wide and arms at your sides. Jump up and lift arms up (as in a traditional jumping jack). Jump your legs in crossing your right leg in front of your left. Jump out to the starting positions. Jump in, raising your arms up, and cross your left leg in front of your right. Keep your knees soft as you land. Repeat for one minute.

- 1 Min Jumping Jacks: Stand with your feet together, knees slightly bent, and arms at your sides. Jump up while lifting your arms up to sides and land with your feet a little more than shoulder width apart. Jump again while lowering arms and returning your feet to their starting position. Keep your knees soft as you land. Repeat for one minute.

- 1 Min Air Jump Rope: Keep your knees soft, feet together, arms at your side and mimic jumping rope. If you have an actual jump rope feel free to use it!

- 1 Min Jogging in Place: Pump your arms and keep your knees soft as you land on the balls of your feet.

*If you are a beginner or have a limited amount of time just complete the warm up, one round of Circuit #1, one round of Circuit # 2, and the Cardio.  Make sure that you stretch for five to ten minutes afterwards.

*If you are at an intermediate level complete the warm up, two rounds of Circuit #1, two rounds of Circuit # 2, and the Cardio.  Make sure you stretch for five to ten minutes afterwards.

*If you are advanced complete the warm up, one round of Circuit #1, one round of Cardio, one round of Circuit #2, another round of Cardio, another round of Circuit # 1, another round of Cardio, another round of Circuit # 2, and one last round of Cardio.  Rest for 30-45 seconds in between rounds.  Make sure you stretch for five to ten minutes afterwards!

***I am not a doctor, nutrition specialist, or personal trainer. Basically, I am not an expert. If an expert is advising you on your diet and/or exercise please follow their advice!

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