Day #25 – Bootcamp

Welcome to Day #25!

WORKOUT

PART ONE: LEG & BOOTY SCULPT

Plie Squats: full range (all the way down & up) 30 reps then 30 tiny pulses at the bottom
FORM: Walk your feet out wider than your hips and face your toes out to the corners. Bend your knees but keep a straight back (don’t lean forward). At the bottom your knees should be right over your heels. Press through your heels and return to the top.

Right Straight Leg Lifts: move up & down an inch 30 reps then 30 tiny pulses at the top
FORM: Stand facing a bar, wall or chair with hands gently resting on top. Without putting excess weight on your arms, bend over at the waist and lift your straight right leg up as high as possible without arching your back. It’s important to keep your left (standing) knee ‘soft’ and pull in your core so your back is straight. In addition, make sure not to twist your hips or shoulders. From this position, lift your straight leg up an inch and down an inch – think more about lengthening the leg straighter versus making a big lifting motion.

Right Bent-Knee Lifts: move up & down an inch 30 reps then 30 tiny pulses at the top
FORM: Stand facing a bar, wall or chair with hands gently resting on top. Without putting excess weight on your arms, bend over at the waist and lift your straight right leg up as high as possible without arching your back. It’s important to keep your left (standing) knee ‘soft’ and pull in your core so your back is straight. In addition, make sure not to twist your hips or shoulders. From this position, bend your right knee so your foot is higher than your glutes and off-center a bit to the left. Lift your bent knee up an inch and down an inch by pressing through your top foot (always maintaining a bent knee).  Either “jab” up through your toe or flex and press through your heel.

Regular Low Squats: full range (all the way down & up) 30 reps, 30 tiny pulses at the bottom, 30 ‘pops’ (barely leaving the floor) at the bottom
FORM: Standing with feet hip width apart and bend knees so hips go behind you and weight goes completely into your heels. Pressing through your heels with core engaged, return to standing

Plie Squats – Heels Upmove down & up an inch 30 reps then 30 tiny pulses at the top
FORM: Walk your feet out wider than your hips and face your toes out to the corners. Bend your knees but keep a straight back (don’t lean forward). At the bottom your knees should be right over your heels. Maintaining your form, lift your heels up (a wall or chair can be used if you need help balancing).  Holding your heels up the whole time, lower and inch then back up (but still low) an inch.

Left Straight Leg Lifts: move up & down an inch 30 reps then 30 tiny pulses at the top
FORM: Stand facing a bar, wall or chair with hands gently resting on top. Without putting excess weight on your arms, bend over at the waist and lift your straight left leg up as high as possible without arching your back. It’s important to keep your right (standing) knee ‘soft’ and pull in your core so your back is straight. In addition, make sure not to twist your hips or shoulders. From this position, lift your straight leg up an inch and down an inch – think more about lengthening the leg straighter versus making a big lifting motion.
Left Bent-Knee Lifts: move up & down an inch 30 reps then 30 tiny pulses at the top
FORM: Stand facing a bar, wall or chair with hands gently resting on top. Without putting excess weight on your arms, bend over at the waist and lift your straight left leg up as high as possible without arching your back. It’s important to keep your right (standing) knee ‘soft’ and pull in your core so your back is straight. In addition, make sure not to twist your hips or shoulders. From this position, bend your left knee so your foot is higher than your glutes and off-center a bit to the right. Lift your bent knee up an inch and down an inch by pressing through your top foot (always maintaining a bent knee).  Either “jab” up through your toe or flex and press through your heel.
High Heel Knee-Bends: move down & up an inch 30 reps then 30 tiny pulses at the top
FORMStand vertical facing a bar, wall or chair with hands gently resting on top. Bring legs/feet together and lift heels as high as they can possibly go. Keeping a straight back, bend into a deep knee-bend. Making sure to keep heels lifted and posture tall, lower an inch then back up an inch. Keep eyes up and weight off of arms.

PART TWO: YOGA FITNESS FLOW


Start standing at the front of your mat with hands at heart’s center. Extend arms out to the side and lift into raised arm pose.

Lower into a half-forward fold then into a standing forward fold (I like to hold the opposite elbow). Extend right leg back into a low lunge.

Lift left hand to the sky extending through fingertips. Put the weight into your heel and lift chest resting hands on thigh – still in low lunge.  From here hold your balance wile extending both arms outward.

Extend arms while remaining in the low lunge. Bring both hands to the floor on either side of your foot then extend your left leg back into plank pose.

Lower the body into the four limbed staff pose – or what I call “the bottom of  push-up”.  Extend chest into upward facing dog (cobra pose can be substituted). Lift hips and press through palms as you move into downward facing dog.

Come to hands and knees then lift into cat pose then extend into cow pose.

Sit back into childs pose then turn toes under to come into a low squat on the balls of your feet.  Extend legs into a standing forward fold.

Extend arms upward into chair pose then extend legs and reach arms out to sides. Lower your arms into mountain pose and finish with hands at heart’s center.

*Repeat the entire sequence this time step back with the left foot. 


NUTRITION TIP

If you are not big on dairy consumption, you might be wondering how to make sure you get enough calcium in your daily diet.  We need calcium for a variety of reasons – one of the biggest, keeping our bones healthy and strong! This is of particular concern a we age and also if you are involved in a fitness regimen. Below are some non-dairy sources of calcium that you could easily incorporate into your nutrition plan.


SOURCE

Food Serving Size Calcium
Collard greens 1 cup, boiled 357 mg
Fortified soymilk 1 cup 368 mg
Black-eyed peas 1 cup, boiled 211 mg
Firm tofu (made with calcium sulfate) 1/2 cup 204 mg
Calcium-fortified orange juice 6 oz 200 mg
Blackstrap molasses 1 Tbsp 172 mg
Baked beans 1 cup, canned 154 mg
Kale 1 cup, cooked 94 mg
Chinese cabbage 1 cup, raw 74 mg
Oranges 1 cup 72 mg
Almonds 1 oz 70 mg

Eating right is key to getting the calcium that your body needs to specifically keep your bones healthy and strong. Here are some other general guidelines to help keep your body functioning in peak condition!

  • Eat a balanced diet, making to sure to include fruits and vegetables. Many vegetables and fruits are good sources of calcium and also potassium (which may help decrease calcium excretion in people who eat high sodium diets).
  • Consume adequate protein but watch excess. If you diet is high in protein, make sure you are getting at least at least 1,000 mg of calcium a day.
  • Watch your salt intake and the amount of sodium in the foods that you are consuming. If your sodium level is high, your body will begin to use the calcium from your bones, thus making them weaker.
  • Make sure to get all of your vitamins! Specifically, Vitamin D which aids in the absorption of calcium. You find Vitamin D of course in most milk that has been fortified but also in some fish, fortified cereal and through sun exposure.
  • Lastly, make sure you are doing a lot of weight-bearing exercise! Performing movements that cause your bones to become stronger (weight training, running, etc.) will help them to remain healthier, longer!

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