Dynamic Stretching Routine (Flexibility):
At home do this flexibility routine at least one day per week in addition to bootcamp to increase your range and flexibility. Repeat this routine for 3 rounds or up to 20 minutes. For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/
1. 10 Boot-Strappers
2. 10 Toe Touch Jumps
3. 10 Reaching Side Bends (10 right/10 left)
4. 10 Cross-over Toe Touches (10 right/10 left) aka Windmills
5. 10 Calf Hops
6. 10 High Knee Tuck Holds (3 sec. ea. side, 10 right/10 left)
7. 10 High-Kick Toes Taps (10 right/10 left)
8. 10 Trunk Twists
9. 10 Shoulder rotations (10 forward/10 backward)
10. 10 “Down-Dog” to “Up-Dog”
HIIT Cardio Routine (Cardiovascular Endurance):
If you want to see better results from bootcamp. Perform the following cardio routine at home at least two days per week, during off days from class, or if you miss a class. Repeat this routine for 4 rounds. Total 20 minutes of Work. A stopwatch will make this routine easier to stay on time. Remember to drink water when necessary. Also stop if you are not feeling well. For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/
1. 30 seconds - Jumping Jacks
30 second - Active Recovery (example jog in place or side step)
30 second - Active Recovery (example jog in place or side step)
2. 30 seconds - Fast Squat
30 second - Active Recovery (example jog in place or side step)
30 second - Active Recovery (example jog in place or side step)
3. 30 seconds - High knee Running in Place
30 second - Active Recovery (example jog in place or side step)
30 second - Active Recovery (example jog in place or side step)
4. 30 seconds – Mt. Climbers
30 second - Active Recovery (example jog in place or side step)
30 second - Active Recovery (example jog in place or side step)
5. 30 seconds – Burpees
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)
Thank you,
Theo Tilton
“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010
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