Tuesday Bootcamp Workout and Stretch Routine

Hi Internets!

So today I'm going to write down the bootcamp workout I gave the girls at lunch today and their stretch routine that they are going to do tomorrow and Friday as part of their training. I like my clients to stretch as much as possible outside of class so they can keep better form when performing exercises.

I appologize about my blogging absence D:

Set Up:

• Upper Body, Lower Body, Cardio
• 40 seconds per station, around twice before a 2 minute break then performed 2 more times before abdominals.
• Goal: form and working above 80% of maximum effort.

Exercises:

1. Forward Alternating Lunge Curl Press
2. Medicine Ball Alternating Push Ups
3. Lateral Box Shuffle
4. Bent Over K-Bell Rows (switch half time)
5. In Out Squat Jumps
6. 1 Burpie to 6 Mountain Climbers

Abdominal Circuit:

1. 25 second 4 point plank
2. 25 second double crunch (heels to floor then knees to chest with crunch)
3. 25 second toe touch
4. 25 second Russian twist
5. 25 seconds reverse crunch
6. 25 second flutter kick

1 minute break then repeat 3 times....wooo hoo

Stretch Routine: (I'll try and convince my fiancé to take pictures of me tonight while climbing)

1. Cobra to Extended Childs Pose: Hold each pose for 20 seconds repeat three times
2. Spine Twist: Start with legs in the air, knees bent, extend arms out to side. Keeping both shoulders on the mat drop the knees to one side keeping feet stacked. Hold each side for 20 seconds and repeat 3 times.
3. Hamstring Stretch: One leg straight and down, one leg straight and up, press the heel to the ceiling and grasp your leg behind the thigh (not knee) keeping both shoulders on the ground. Hold for 20 seconds.
4. Hip Opener: In the same position as the previous stretch drop the leg out to the side away from your body. Hold for 20 seconds
5. Repeat 3 + 4, 3 times on each leg.
6. Hip Opener # 2: Starting on hands and knees extend one leg out behind you. Take the other leg in front of you with your knee bent at 90 degrees. Move forward onto the bent leg keeping your back straight: Hold for 20 seconds, repeat 3 times on each leg.

Pictures will help. Stay tuned for those.

Any questions or comments always appreciated.

Byn