Sorry Boot Campers about the crazy weather this weekend! Nevertheless, our workouts must go on! Here is a great workout that lets you attack your muscles to the deepest fibers, while not having to pound on your joints!
Enjoy! - Boot Camp Hawaii
"High Intensity, Low Impact"
warm up - dynamic stretches (10 min)
Squat hold and shoulder presses - 3 sets of 15
(sit in a low squat and hold thighs parallel to ground,
weighted shoulder presses, don't move legs!)
Lunge hold and bicep curls - 2 sets of 10 curls, do 2 times on each leg
(hold a lunge with L leg in front, back knee close to ground, 10 bicep curls)
(switch R leg in front, hold back knee close to ground, 10 bicep curls)
(switch and repeat)
Standing One-leg with wide bicep curls - 2 sets of 15 curls, do 2 times on each leg
(balance on R leg with L leg in air, L knee bent, do 15 biceps)
(switch to L leg with R leg in air, R knee bent, do 15 biceps)
(switch and repeat)
Supine chest fly with legs extended - 3 sets of 15
(lie down on ground with feet in air, legs at a 90 degree or with legs out straight at a 45 degree)
(hold legs their keeping core engaged, weighted chest flies 3 sets of 15)
Supine single leg hip extensions - 3 sets of 15
(lie down on ground with R foot down and R knee bent, L leg raised straight up into air)
(cross arms over body so arms are not touching the ground)
(drive R heel into ground raising hips upward, contract butt at the top)
(repeat on L side)
Standing one-legged bent over back rows - 3 set of 10, on each leg
(stand on L leg with R toe down and heel up, next to the L foot)
(weight should be mainly on L side)
(bend over at hips pushing butt back)
(perform 10 back rows on L leg, and 10 on right leg)
(repeat 3 times)
One arm tricep pushups - 3 sets of 10 each side
(lie down on your R side)
(place R arm over your chest and grab L side of ribs, so your R arm is not touching the ground)
(place L arm over R arm and hand on the ground by the outside of R shoulder)
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