Just a reminder that there is no Bowmanville Boot Camp on Feb 20 and 22nd. I would recommend that everybody stay active through this week to keep your momentum and conditioning going. Congrats to everyone for all the hard work. Great to hear all the stories of results that are happening.
Here is a quick and simple in home training program.....
Warm Up - 5 mins light walking. Gradually increase intensity.
Dynamic Warm Up - 12 to 15 reps of the following;
- squats
- pendulums
- trunk twists
- waiter's bow
- calf raise
- large arm circles
Tabatas (20 second high intensity intervals followed by 10 seconds rest for 8 rounds. Total is 4 minutes) Pick one of the following bodyweight exercises to perform;
- jumping jacks
- fast squats
- mountain climbers
Main Workout - alternating bodyweight exercise with cardiovascular exercise
25 squats
45 seconds running in place
20 push ups
45 seconds air boxing
15 burpees
45 seconds side to side shuffles
20 One leg bridges per leg on heel
45 seconds running in place
20 close grip push ups
30 seconds jumping jacks
25 bent rows (use a small dumbbells or soup cans)
45 seconds side shuffles
1 minute planking
Rest 90 seconds and repeat for a total of 3 circuits. Adjust intensity based on conditioning level.
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