Perform each exercise for 10 repetitions’ for 4 rounds or 25 minutes.
If 4 rounds are completed in less than 25 minutes complete additional rounds until 25 minutes is reached.
Movement Exercises:
· Rotational Hop Squat
· Clockwork Lunges
· T-Plank Stiff Twist
· Crossover Toe Tap Crunches
· Swimmers (front stroke)
· Stiff Leg Front & Back Kick
· Side Pendulum Kicks
· Lying Hamstring Crossovers
Repeat 4 x and take break when needed*+
*1.5 oz Water is recommended every 3-4 minutes over the 45 minutes in class.
In bootcamp, after our 10 min warm-up and stretching, we begin to sweat.
Being outside sometimes fools you in to thinking you are not sweating because the sweat evaporates quickly.
+Remember, water is important not only for hydration and proper body function, but it also assists your body in losing body fat.
Water Guidelines:
Immediately upon waking up: 10 oz is sufficient.
20 oz before lunch during workout days.
10 oz with lunch
20 oz within the two hours prior to your workout.
20 oz during your workout.
20 oz within 1 hr after your workout.
10 oz with dinner
Drink water before going to bed: 8-10 oz is sufficient.
Shoot for 100-120 oz (almost a gallon) during workout days and 70-80 oz (little more than ½ gallon) on non-workout days.
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