Drink plenty of water throughout the day and at least 20-oz, 60 minutes before workout.
20-oz during workout, and at least 20-oz after workout!
Warm-up 5 min
· Lunging Reach-over hip stretches
· High knee walk
· Leg swings
· Calf hops
· Seal jacks
Pirates & Prisoners Workout:
Perform each workout for 30 seconds followed by a 20 second break
· 30 sec Jack Planks
· 30 sec Scissor Planks
· 30 sec Prisoner Squats
· 30 sec Prisoner Back Lunges
· 30 sec Cricket Push-ups
· 2 minute break and repeat 4x
Warm-down 5 min
· Lunging Reach-over hip stretches
· Warrior pose
· Triangle pose
· DDUP
· Sun salute
Don’t forget to have something to eat after your workout, filled with good quality ingredients.
A protein shake works very well… Here is what I use: http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html
Who is looking out for your health & wellness?
Theo Tilton NASM CPT
Founder & Principal Bootcamp Coach
Ripped&Sexy Bootcamp® - TLT Mind&Body LLC
973-768-3625
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