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Boot Camp Blast!

Fitness, Weight Loss,

Boot Camp Blast!

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Are you tired of going to the gym? Need a change of scenery? Take your workouts outside with Leha’s Boot Camp Blast.

Are you tired of going to the gym? Do you need a change of scenery? Now that the weather has warmed up take in a breath of fresh air by taking your workouts outside! You don’t have to pay for boot camp classes.

Here is a circuit of workouts you can do at a park or in the comfort of your own home if the weather prohibits you from getting outdoors. All you need is your bodyweight, a kettlebell (KB) or a dumbbell (DB), a bench or chair and you are ready to start your own boot camp! So grab a friend, burn some calories, and stop to smell the roses at the park!

The Routine

*45 minutes total. You will run/jog/jog up and down stairs at the park for 1 minute keeping it at a steady pace then stop to do one full circuit, run/jog/jog up and down stairs for 1 minute at a steady pace then stop again to do the 2nd circuit, repeat through all circuits. The kettlebell/Dumbbell exercises are at the end so you don’t have to carry it around, or you can do Circuit 3 first or mix those exercises in with the others if you don’t mind carrying around the Kettlebell or Dumbbell.

*Do each circuit 2-3 times, and do each exercise for 25 reps unless there is a time given. No rest in between sets. Only rest for 30 seconds after you have completed 2-3 sets of one circuit.

*Begin with running in place or a light jog for 2-3 minutes.

Circuit 1:

Pop Squats:

With bodyweight only – keep feet on ground and put all your weight into your heels. Arms can be out front or hands on hips. Jump feet out as you go down then jump up placing feet together, repeat.

Pushups:

Hands are at shoulder width.

Bicycles or V-Ups:

You can do either one… Lay on a bench for the bicycles or sit your bottom on the edge of a bench/chair holding onto the back of the bench/chair, bend your knees and bring them up to your chest, squeezing your abs each time.

Tricep Dips:

On the same bench place the palms of your hands down and bend your elbows. Keep your legs out straight. Lower your body only moving/bending your elbows and press pack up keeping a bend in your elbows to work the triceps.

Lateral Shuffles:

Get down into a squat position and shuffle across a room or outside back and forth. Use ankle weights or place a band around both legs if you want to be challenged. Do this for 1 minute.

Rest for 30 seconds before moving onto the next circuit.

Circuit 2:

Mountain Climbers:

Hold onto a table at the park or the back of a chair or prop on a table if you are at a park.

Bear Walks:

Get down on all fours (feet and hands) and crawl kind of fast like a bear. Don’t arch your back.

Crab Walks:

After you walk like a bear roll over keeping all fours on the floor/ground. You will be facing the ceiling/sky and walk backwards like a crab.

Jump Squats:

Get down into squat position and explode up.

Rest for 30 seconds before moving onto the next circuit.

Circuit 3:

You can start with this circuit or end with this circuit. It requires equipment, so you decide where you want to fit it in so you don’t have to carry the KB or DB around with you.

Spiderman Pushup with Oblique Crunch:

Get into a pushup position with hands about shoulder width apart. Go down into a pushup and when you come up bend your knee and try to touch your elbow… right knee to right elbow and squeeze your obliques as you do this. Repeat the other side after you do your pushup.

Box Jumps:

Find a sturdy bench or step up and jump on it with both feet then jump off landing on both feet on the floor/ground. If you don’t feel comfortable with that then do step ups alternating feet each time.

Kettlebell or Dumbbell Swings:

Stand in squat position and hold a kettle bell or one dumbbell with both hands in between your legs. Squat down and swing the kettle bell or dumbbell up high as you come up. Repeat.

Plies’:

Use a kettle bell or a heavy dumbbell and get down into a mid squat position. Hold the KB or DB in the middle of legs with both hands. Keep the glutes tight the whole time and go down as far as you can trying to touch the bottom of the kettle bell or DB to the floor/ground. Raise back up squeezing your glutes. Repeat.

End with a 1 minute jog or steady cardio.

 



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