Workout for July 1st, 2009

Good Day Boot Campers! Here is your workout for today, enjoy!

Begin with a Warm-up consisting of Stationary Jogging for 60 seconds.

Next, Perform 15 Push-ups followed by 20 squats, then proceed to the following body weight only workout:

8 Count Body Builders
1) Start in a standing position and bend your knees and place your hands on the ground.
2) Extend your legs back into a push up position.
3) Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid. Modification: Burpees
Perform for 12 repetitions.

Alternating Split Squat
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Modification: Jump Squat
Perform for 12 repetitions (each side).

Ankle Wiggle Crunches
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side, bending in a continous “windshield wiper” motion.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury (Don’t let your lower back sway or arch).
Perform for 15 repetitions (each side).

Jumping Jacks
1) Start with your legs side by side and your arms by your side.
2) In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
3) Land in this position and then return to the starting position and repeat.

Perform for 15 repetitions

Mountain Climbers
1)  Start by getting on your hands and feet in a prone position.
2) Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3) Repeat

Perform for 15 repetitions (each side)

Elbow Stabilization
1) Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2) Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3) Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4) Repeat
Perform for 10 repetitions (each side)

Repeat 2 – 3 times