Remember to always warm up and cool down. You can also add some core work in the off-day cardio to get more time in. We also suggest you try getting in some extra core exercises in with your off-day cardio. You will benefit just by doing the 5 exercises we have put on the ab page of the Get You In Shape Program.
Over the next 3 weeks we are going to be preparing everyone for the Pushup For Charity Challenge.The event will be on May 19th (or May 18th during a boot camp session if you can’t be there). We will be giving you some tips and information over the next 6 weeks but also will implement more pushup work on the off-days to help you prepare to push the most for our wounded military and veterans.
Monday – Boot Camp Workout #1
5-7 minutes – warm up with stretches
5 minutes – Core exercises – choose 5 exercises and get in one min each.
30 Seconds of work 30 Seconds off (rest)
Jump Ropes (or Jump rope in place)
Log Jumps (like jumping over a log)
Defensive Slides (4-5 feet back and forth)
Fast Squat jumps
Repeat two times (2 rounds)
Rest 2-3 Minutes
5 Minutes of Core exercise
10-15 minutes in slow to medium zone before cool down stretching
Wednesday – Boot Camp #2
Thursday – 5-10 Minutes of warm up,
5 minutes in medium pace
Hold in Plank Position for 1 min
Supermans for 1 min
Toe touches for 1 min
Reverse Crunch for 1 min
Pillar Bridge for 1 min
2 Minutes in Slow
2 Minute in Medium
1 Minute in fast
Try to get in 5 – 6 rounds or 25-30 minutes
Extra Stretching today.
Friday -Boot Camp #3
Saturday – Boot Camp #4