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)
2. 30 seconds - Fast Squat
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)
4. 30 seconds – Mt. Climbers
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)
