bootcamp.

Wednesdays, Saturdays, and Sundays are our days off from bootcamp, but we're still supposed to work out. Here are the workouts from last week. They're pretty fantastic.

Homework – Week 1, #1
PURPOSE: To burn calories and begin to tone the body. Also to help build your cardiovascular endurance.

• Warm Up: 25 jumping jacks, 20 squats, 20 lunges on each leg and then 5 minutes of stretching.
• Perform at least 20 minutes of cardiovascular exercise. Cardiovascular exercise means any type of aerobic activity, usually performed at moderate intensity level, which maintains an increased heart rate. Examples of these activities are running, swimming, elliptical machine or group fitness classes. Sorry folks, but golf is not an aerobic activity. Make sure whatever you do gets you out of breath. So if you want to head out to the park to enjoy the warmer temperatures with your dog or a friend, head for the hills and keep the pace up.
• Additional exercises: 10 sit ups, 10 regular push ups (do regular push ups to the point of muscle failure and then do facilitated push ups), 1 minute of Ab Bridge for 5 repetitions. Do this after your cardio workout.
• 10 minutes of cool down stretching. Make sure to stretch your calves, hamstrings, quadriceps, abs and arm muscles.

Suggested Ab stretches:

Sunrise salute: lying on your stomach, extend your arms straight lifting you upper body off the floor. Extend you head toward the ceiling or sky stretching the neck, chest and abdominal area.

Extension stretch: lying on your back, extend the arms over your head and stretch your arms and legs in opposing directions. Feel the stretch in your shoulders, chest, abdominal area and hips.

Homework – Week 1, #2
PURPOSE: To help resculpt your abdominal area. Intervals will help burn fat and rebuild lean muscle.

Complete the following exercises:

Jog in place for 2 minutes to warm up, then do 25 squats. Stretch for 5 minutes once your muscles are warm.

WORKOUT

This is an interval workout. The great thing about is that you can do it anywhere – home, outside, a hotel or gym. You will alternate between cardio and strength intervals of 1 minute, 30 seconds each. Complete this after the warm up above.

Cardio	90 Sec	Jump Rope (you don’t have to use a rope)
Strength	45 Sec	Push ups
	45 Sec	Tricep Dips (use a bench or a chair and your arms bend to 90 degrees behind you)
Cardio	90 Sec	Jumping Jacks
Strength	45 Sec	Sit ups
	45 Sec	Crunches
Cardio	90 Sec	Tire Run – alternate between narrow legs and wide legs
Strength	45 Sec	Single Leg Lunge – lift up your right foot, straight out in front and lower down on your left leg.
	45 Sec	Repeat Single Leg Lunge – lift your left leg out straight and lower down on your right leg.
Cardio	90 Sec	Jog in place – make sure to pump your arms.
Strength	45 Sec	Oblique ab bridge (superstar) on right side
	45 Sec	Oblique ab bridge (superstar) on left side
Cardio	90 Sec	Jump back and forth over imaginary line.
Strength	45 Sec	Flutter kicks
	45 Sec	Regular ab bridge
Cardio	90 Sec	Shuffle low from side to side. You don’t need much space, just shuffle from wall to wall.
Strength	45 Sec	Bicycles (crunch opposite elbow to opposite knee)
	45 Sec	Crunch up and hold for 5 seconds to burn out the ab muscles, lower back down and repeat.

Cool Down

• Jog in place for 1 minute, then do 10 squats.
• Stretch all of your muscles, especially your calves, glutes, abs, hamstrings and quads. Hold each stretch for 30 seconds.

Homework – Week 1, #3
PURPOSE: Again to build up your cardiovascular endurance. This is going to help you start to feel better about yourself as you can move faster and breathe easier when you workout. Also, regular exercise helps keep stress levels down and helps you sleep better.
Warm up: 25 jumping jacks and then 2 minutes of jump rope. You don’t need an actual jump rope, just use your imagination! Jump rope for 30 seconds, then switch it up to jump side to side and front to back.

• Once your muscles are warm, stretch some before you run.
• 20 minutes of running (if you are able to do so) or a 20 minute run/walk workout. This is a BRISK walk, not a leisurely stroll. Try to run for several minutes, then walk for 30 seconds to catch your breath. Remember to concentrate on your breathing while you run.
• 30 sit ups – cross your arms on your chest and sit all the way up and lower yourself back down to the ground.
• Flutter kicks – 1 minute. Put your hands underneath your lower back, tuck your chin into your chest, pull your belly button into the ground and flutter!
• Bicycles – 1 minute. Twist your abs from elbow to opposite knee and repeat on the other side. Do this for one minute.
• Ab bridge – 1 minute. Hold a plank position on your elbows for one minute.
• 10 minutes of stretching.