Take It to the Gym: Mini Boot Camp

You saw the video and now here's the print out of the Mini boot camp so you can take it to the gym or the park or your backyard. Click here for the printer friendly version.

Boot Strappers
20 reps

  • Only straighten your legs as far as you can while still keeping your hands on the ground
  • Do not jam or pop your knees to straight
  • Relax your neck and look at your shins
  • Exhale as you straighten your legs and use your abs pulling toward the sky to initiate the motion

Boot Strappers Move 2

  • Come into a full crouched position with your heels raised

  • Inhale as you bend your knees

Push Ups
10 reps

  • Exhale as you push the ground away

Plank with Leg Raise
10 sets - alternating legs

  • Focus on the glutes and hamstrings lifting the leg
  • Keep your core engaged
  • Do not let your back sway to lift your leg



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Push Ups
10 more reps

  • Move to your knees only if you have to
  • If your arms feel like they can't take it, try to stay in a plank and just make the motion smaller

Squats
10 reps

  • Really stick your booty out as you bend your knees

  • Keep your weight in your heels
  • Keep your chest up and look forward
  • Do not round your back, keep it neutral

Squat with Heel Raise
10 sets - alternating heels

  • Hold your squat position and just lift one heel
  • Keep your chest up

Squats
10 more reps

Twisting Side Lunges
10 sets - alternating sides

  • Touch your hand to the outside of your foot
  • Exhale as you twist down, inhale as you return to standing
  • If your inner thighs are tight, you should stretch them first
  • Focus on your obliques making the twisting motion

Alternating Forward Lunges
10 reps, stop with LEFT foot forward

  • Aim to get both knees to 90 degree angles
  • Really push off with the front foot to return to standing, this gets that back of the leg to work
  • Keep your gaze straight out
  • Your arms out to the sides helps with balance

Lunge with Twist to Left
10 reps

  • Keep your torso long as your twist your ribs to the left
  • Your pelvis should stay aimed forward
  • Reach through your back heel to engage your glute muscle
  • Exhale as you twist and imagine your waist wringing out like a wet washcloth

Alternating Forward Lunges
10 reps, stop with RIGHT foot forward

  • Use "Diver Arms" position this round to challenge your balance more

  • "Diver Arms" are arms overhead with elbows straight and hands overlapping

Lunge with Twist to Right
10 reps

  • Keep your torso long as your twist your ribs to the right
  • Genie Arms may feel stupid, but they make it harder to cheat and just move your shoulders to the right

Standing Knee Touch
10 sets - alternating sides

  • This old school marching works the abs, so imagine the knee coming up because the navel is pulling to the spine
  • Reach your arms up as the leg goes down
  • You are bringing the opposite elbow down to the opposite knee

Isometric Crab Hold
hold for 30 seconds

  • Finger tips should point toward your bum
  • Keep the pelvis at the same level for the entire 30 seconds, don't let it drop
  • Let your head relax all the way back

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