Here it is: the first boot camp style work-out I'm posting on this blog in its entirety. This is one we've done before, so give it a go today. This is one you can do anywhere, and you don't need any equipment! Here are the 8 exercises to do:
1. Burpees (everyone's favorite!)
2. Push-Ups
3. Squat Jumps
4. Crab Dips (don't forget to bend your elbows)
5. Single-Leg Hip Raises
6. Fire Hydrants (do assigned reps per each leg)
7. Coffins (straight-leg sit-ups with arms crossed)
8. Leg Lifts
And here are the instructions/assigned reps:
Do 10 reps of each exercise, and follow that with 30 seconds of either Mountain Climbers, Jumping Jacks, or High Knees.
Start back up at the first exercise, this time doing 9 reps of each exercise, and then the 30 seconds of Mountain Climbers, Jumping Jacks, or High Knees.
Repeat the same thing with 8 reps, 7 reps, 6 reps, all the way down to one rep of each, each time doing 30 seconds of Mountain Climbers, Jumping Jacks, or High Knees after exercise #8.
Just for clarification, you don't need to do the Mountain Climbers, Jumping Jacks, or High Knees after every exercise... do them after every set: do all the exercises, and then do the 30 seconds before starting over.
There's more to come, but enjoy this one!!!
Welcome to my blog! I am Scott Swift, former competitive swimmer, casual cyclist, and non-runner trying to turn Triathlete. I'm also an NSCA-certified Personal Trainer, looking to make a difference in the world and in individual lives. Help me raise funds and awareness as I race this year to benefit Special Olympics Utah!
What are burpees & firehydrants? Are crab dips like chair dips?
ReplyDeleteBurpees are also sometimes called Suicides. You start standing up, drop your hands to the floor, jump your legs straight out behind you, do a push-up, then jump your legs back in back in and jump straight up in the air. There are ways to modify it, too, if necessary.
DeleteFire Hydrants (and I apologize for this name) are sometimes also called Bulldogs. You start on your hands and knees and simply lift one leg out to the side, drop it back down, and repeat... like a bulldog...doing its business...on a fire hydrant... Again, I apologize for the name.
Crab dips are like chair dips. You can do them with your hands on the floor or on a chair. The fun thing about crab dips is that, as you dip down with your arms, you kick one leg up in the air! Keep your elbows back as far as possible (sometimes limited by flexibility), and make sure you bend your elbows so that you engage the triceps!