Day #30 – Bootcamp

Welcome to Day #30!

WORKOUT


PART ONETo get a defined midsection takes more than crunches alone! The strongest abs will never be seen if they are covered by body fat. 

CARDIO CORE WORKOUT


*For cardio intensity I am using a scale of 0-10 with 0=not moving at all and 10=nearly impossible

*Perform all exercises one after another without any break 

5 minutes Elliptical or Treadmill at ~8 intensity 

  • Regular Crunch – 30 reps/10 pulses on last rep
  • Oblique Crunch – 20 reps (right-left=1)/10 pulses in middle on last rep
  • Bent-Knee Double Crunch – 30 reps/10 pulses on last rep
  • Bicycles – 30 reps (right-left=1)
  • Plank – hold for 60 seconds

5 minutes Elliptical or Treadmill Intervals: 30 seconds ~6 intensity & 30 seconds ~8 intensity (repeat 5 times) 

  • Seated Roll Down – 20 reps (ball is optional)

  • Reverse Crunch – 30 reps 

  • Straight Leg Double Crunch – 30 reps/10 pulses on last rep
  • Scissors – 20 reps (right-left=1)/10 pulses at the end with left leg up then 10 with right
  • Plank Alternating Knee Drops – 50 total

5 minutes Elliptical or Treadmill Intervals: 20 seconds ~9 intensity & 10 seconds ~5 intensity (repeat 5 times) 

  • Right Oblique 
  • Right Leg Oblique Double Crunch 
  • Seated Twist 
  • Left Leg Oblique 
  • Left Leg Oblique Double Crunch 

5 minutes Elliptical or Treadmill at ~8 intensity 

  • Plank on Hands – Knee In – 50 total
  • Plank Hinge Forward – 20 total


PART TWO: BOOTY BRIDGE WORKOUT – PART 2
*Make sure to turn on some really fast-paced music – here are some suggestions…

  • Neon Trees “Animal”
  • Cranberries “Salvation”
  • Kosheen “Hide You”
Basic Booty Bridge: Press through heels and lift glutes off of floor (always keeping shoulder blades down), lower back to momentarily touch the floor then immediately lift up again

  • 15 regular speed
  • 15 up-up-down
  • 30 as fast as you can
Toes Up: Walk feet away from you about 3 inches and lift toes off of the floor (keep them up as you bridge down and up)

  • 15 down-down-up
  • 15 regular speed
  • 30 as fast as you can
Legs Together: Walk feet back where you started and squeeze feet, ankles, knees and thighs together

  • 15 regular speed
  • 30 as fast as you can
Tippy-Toes: Keeping legs together, lift heels off the floor (keep them up as you bridge down and up)

  • 15 regular speed
  • 30 as fast as you can
Single Leg: Same form as the ‘legs together’ just extend one leg and hold it up (fully extended is more difficult then bent)

  • 15 regular speed on the right
  • 15 regular speed on the left

Legs Together: Walk feet back where you started and squeeze feet, ankles, knees and thighs together

  • 50 as fast as you can
  • 20 tiny pulses at the very top


PART THREE: Perform each exercise without rest in between and for more of a challenge repeat the workout for 10 minutes of triceps fun 🙂
TRICEPS RESHAPE

EQUIPMENT: Light set of dumbbells (I use 3lbs)

Overhead Tricep Extensions – 1 MINUTE
FORM: Hold dumbbells overhead, elbows as close to head as possible, bend arms so dumbbells go behind you then extend to the ceiling


Regular Tricep Dips – 1 MINUTE
FORM: Sit on a step, BOSU, stair or even the floor, bend knees, hands next to you with fingertips facing your heels, lift hips up, bend elbows down and up


Kickbacks – 1 MINUTE
FORM: Bend over so back is almost horizontal, bend knees, pull in core, lift elbows so they are even with shoulders and hold them there, extend weights back so arms are straight then bend elbows so weights come towards shoulders (without lowering elbows)


Narrow Push-Ups – 1 MINUTE
FORM: Regular push-up position on toes or knees (back straight and nose right in front of fingertips), elbows right next to ribs, bend and straighten


Straight Arm Lifts – 1 MINUTE
FORM: Bend over so back is almost horizontal, bend knees, pull in core, lift elbows so they are even with shoulders and hold them there, extend weights back so arms are straight, keeping arms straight lift up 1 inch then lower back down to horizontal

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