Corvallis Fitness Adventures Home Boot Camp Workout for bad weather

Many of you have requested another copy of the “home workout” that I emailed to the group during our really nasty weather. So, here it is once again. This is a great workout to do at any time, not just if the weather is bad!

Warm ups- (most important part that and stretching so you don’t pull a muscle)

ENLARGE THE PRINT, PRINT IT OUT, PUT ON SOME MUSIC OR NOT… AND GO FOR IT!!!

20 of each

High knees

High heel butt kickers

Body weight squats

Walking lunges with rotation

Inchworm with a push up

Jumping Jacks

Toe walks

Heel walks

12 REPS OF EACH FOR 10 MINUTES NO BREAKS UNLESS YOU NEED IT

Squats -Heavy weights

Stationary Lunge with Biceps underhand curls 12 each leg

Triceps Push ups (Elbows stay close to your sides, knees or toes

Burpees with an overhead dumb bell press (put your dumb bells next to your feet, when you come up grab the weights and do an overhead press,  DO NOT JUMP UP WITH THE WEIGHTS.

**Do these exercise to fatigue on each set perform 2-3 sets of each… Fatigue means with good form and I know you will all be able to do more than 12 reps.

Bulgaria – 1 leg reaches behind up on a step and perform a standing lunge(ooooo ya!)
Plank with 1 arm alternating row (keep your butt down and hips level)

Reverse Lunge holding weights at your side (add 2 pulses at the lowest part of the lunge to feel the burn in your Butt and Thighs)

Chest Press in a bridge- face up, hips up, push through your heel

Stretch, ahhh!!!

If you have time to do all of this it will take you the hour… if you are thinking to yourself that you just don’t want to do this then pick 2 exercises from each group, 1 upper body and 1 lower body exercise and do those, to continue to build lean muscle mass and burn calories it is BEST not to go 3 days or more without strength training

Will be checking back for emails, let me know how the workout went

Shandra