Boot Camp Style – Print Workout Here
Although you’re doing this solo, I want it to feel boot camp style. Think of this video as your drill sergeant, because you’re going to work hard, remain focused, and love every minute of it. Stay fit for Christmas ladies!
Warm-Up
- Side shuffles, jumping jacks, side shuffles
1 minute each
Workout – 50/10
- Squat with alternating lateral leg lifts – Complete a nice and low squat, followed by alternating lateral leg lifts. Push through your heels, lift the leg high, and feel your oblique’s contract.
- 4 jump lunges followed by 10 mountain climbers – Just as it sounds! After you complete 4 jump lunges, drop your hands down to the ground, jump your feet back into a high plank, and then move through 10 mountain climbers. Jump your feet back in towards your hands, stand up, and repeat.
Note: You’re basically doing a burpee when you jump your body up and down from the lunges to the mountain climbers. - Pike jumps – Starting in a high plank position, jump both feet in towards your hands, putting your body into a ‘pike’ position. This is very similar to a downward facing dog, but your hands and feet are closer together. Focus on contracting your lower abs, feeling the stretch in your hamstrings, as well as the work through the shoulders. Do not allow all the weight to be transferred into your legs when you’re in a pike. You want to keep the weight equal between both your feet and legs.
Modification for knees: You can walk your feet in towards your hands, if you need to eliminate the jump for your knees.
Modification for wrists: You can do these pikes on your elbows to make it easier on your wrists, but it will definitely make it harder on your abs J
Complete these 3 exercises 5 times through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
What a good start to 2014 ;) Thanks
I love that you started your year like this Wendy. Good omen for a great year!
Those pike jumps were a lot harder than i thought they would be!
You’re on a roll Sandra – only one more to go, and I know you can do it!!
Happy New Year!
wow! what a work out! Insanely sweating! I’m loving it!!
I’m loving how you’re so dedicated Allison! Keep up the good work :)
Another killer workout….thought I was dying after set #3.
You’re on a roll Petroula! So happy to see you’re still at it, and staying on schedule with your workouts.
Holy sweat!!!!! I didn’t think I was going to be able to catch my breath….lol. Thanks Ash!!!
Yay Andrea!!! So happy to see you’re still getting a good sweat on!!! Oh, and you’re more than welcome!!