It's Wednesday which means its time for the WOW (workout of the week). Today's workout is a full body boot camp style training program. It can be done at home, the gym, or at the park with a group of friends. You will need just a few things (most can be purchased at any sporting goods store or check out your local TJ Maxx, Ross, or Nordstrom Rack). Before you start the program make sure you are healthy enough to participate in a workout program, this is a high intensity workout and should be done with care.
Items needed:
Jump Rope Resistance Band
Free Weights (at least 5lbs) Ankle Weights
Work Out:
Warm up- begin with jump roping for 60 seconds followed by 15 jumping jacks (repeat 4 times, this is called a super set).
*For the exercises below repeat the super set 3 times before moving onto the next body part.
-Bicep curls for 30 seconds
SS (Super set) with 60 seconds of jump roping
-Bent over rows or standing rows with resistance band (put band around a tree, bar in the gym or a banister in your home, step away for more resistance or closer for less).
-SS jumping jacks for 30 seconds
-Burpees (with or without push up) or jump squats for 30 seconds
-SS jumping rope for 60 seconds
-Shoulder press with dumb bells (add resistance band to increase difficulty) for 30 seconds
-SS jumping jacks for 30 seconds
-Punching (this should be done chest high as if you were punching a bag, to increase the difficulty add your weights).
-SS jumping rope for 60 seconds
-Walking lunges (add wights to ankles to add difficulty) for 60 seconds.
-SS with jumping jacks for 30 seconds
-Ab crunches and bridges (3 sets of 30 seconds and try to continue through all sets).
-Cool down by walking for 5 minutes.
Keep in mind all of these exercises can have difficulty added by wearing ankle wights or using heavier dumb bells. At any time you feel out of breath or need a rest listen to your body.
I have provided video links for some of the exercises that may be new to you. If you have any questions feel free to email me or contact us on Facebook.
buffbabefitness@hotmail.com
Happy Training!
Lindsey
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