In Honor of the 1st day of Spring yesterday; here is a great Body Weight Boot Camp you can do out doors.
BODY WEIGHT BOOT CAMP
Warm up:
Jogging in place for 5 minutes.
16 Jumping Jacks
16 squats to toe raises
16 Wall pushups
WORKOUT SEQUENCE:
Mountain Climbers: 1 Min
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate floor placement (run in place) as long as you can. Be sure to keep your back straight, not arched
Rest 30 seconds
Push Ups: 1 min
Begin in pushup position, on knees or toes. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 3 counts. Push back up and repeat the series – 4 regular pushups and 1 halfway–4 or more times. These can also be done against a tree.
Rest 30 seconds
Jump Lunges: 1Min
Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.
Rest 30 seconds
Chair Dips: 1 Min
Use two chairs, for this tri-cep exercise. Place two chairs facing each other, about 3 feet apart, your legs length. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward so that your hips clear the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can in 1 min. Can be done using logs, rocks etc.
Rest 30 seconds
Wall Squats: 1min.
First, roll up a bath towel so that it is about a foot long & 1 foot around. Place it between your knees. You can also use a small ball. With your back against a wall, and your feet about 2 shoe distances away from the wall, slide down until your knees are at a 90 degree angle. Hold the position for a 5 count. This is great for ski conditioning. Or You can do fanny taps to a bench or log.
Rest 30 seconds
Jumping Jacks: 1min
Jacks are a great cardio and strength training exercise.
Rest 30 seconds
Penguins: 1min
Lie on your back with your hands out to your sides pointing towards you toes, knees bent. Contract your abs bringing your shoulders & head off the floor. Now rocking back side to side stretching your finger tips towards you heels.
Rest 30 seconds
Superman: 1min
Lie on your stomach with your arms and legs stretched out. Contract your back into moderate extension bringing you arms and legs off the floor. Hold for 5 count. Do as many as you can in 1 minute
Do 2 full Circuits
Stretches:
Cross body back and shoulder
Calf Stretch/bent knee Achilles tendon stretch
Chest- Doorway or 1 arm against the wall stretch
Quads & Hip flexors floor Lunge
Hamstrings & back of the legs: Seated on the edge of a sturdy chair, bend forward at the hips, straight backed to stretch the
Week 2
Increase hold counts to 10 & time to 11/2 minutes each exercise.
Week 3
Hold counts to 10 & time to 2 minutes each exercise.
Week 4
Increase hold counts to 15 & time to 21/2 minutes each exercise.
