Early Morning Boot Camp

My first Boot Camp! They were hurting!

Warmup - across the room

• Jog
• Shuffle side
• Karaoke
• Skip
• Power skip
• Skip backwards
• Power skip backwards

Walking lunges

• Lunge step together
• Lunge step through
• Lunge with a high kick front at waist level
• Lunge with a glute squeeze to the back

Intervals (Repeat each exercise for 1 minute X 2)

• Alternating squats x 3 + squat jump
• Sit ups

• Jumping jacks
• Dips on the floor

• High knees
• Pushup to side plank (alternating)

• Lunges backwards
• Hip rolls

• Squat thrusts
• Single leg lowers

Everyone together

• Walking planks right and left

Abdominal sequence (crunches, bicycles, reverse curls, single leg lowers, double leg lowers) each X 16, then each X 8

Stretch on back

• Hamstrings, hip stretch
• Stretch abdominals, legs & arms extended

Roll over to stomach

• Swim (legs only, then arms only)
• Lying quadricep stretch
• Cobra
• Childs pose
• Sit up to a chest stretch and shoulder stretch

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