Hi Christmas Bootcampers! I hope you are all having a fabulous week and enjoyed your Squat It Low Workout from Monday’s post. Today you will be focusing on your upper body and core.
If you are just joining this mini session read the post that explains it all HERE. There are now over 100 of you participating!!!! So awesome! Thank you so much for spreading the word.
Remember you get 2 workouts from me each week on Monday and Thursday during this Christmas session. For additional tips and daily inspiration follow me on Facebook, Twitter, or Instagram @theworkoutmama.
Before each workout you will want to make sure that you have properly warmed up. I have included a warm-up and a cool down as part of this bootcamp and they can be found as part of the first workout posted for this mini session HERE.
Remember, not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this mini bootcamp session.
The workout should take you 20 minutes total. You will do 3 rounds of the following circuit and rest 1 minute between each round. This is an interval workout so it is important to have some type of timing device. If you don’t own a GYMBOSS or something similar you can use this free Tabata Timer to make your workouts more efficient. Use the timer, it will make it so much easier.
- Start in plank postion.
- Jump your feet out wide to the sides.
- Jump your feet back in together.
- Continue jumping your feet out wide and back in.
- Modification: Instead of jumping your feet out wide, step one foot at a time out wide.
- Start standing with your feet hip-width apart. Fold your body forward from your hips until you can reach both hands flat on the floor in front of your feet.
- Walk your hands out and away from your legs until your body is in an upside-down ‘V’ position, pressing your chest back towards your thighs.
- Bend both elbows and bring the top of your head closer to the mat (be sure to keep your chin into your chest so you don’t strain your neck). Then, press away from the floor and straighten your arms.
- Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward. Press down through your arms to lift your hips a few inches off of the floor.
- Bend your knees slightly, keeping your heels on the ground. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders.
- Make it harder: Instead of lowering your hips back down to the ground in between reps, try to keep them lifted off the floor.
- Modification: Start in reverse tabletop, with knees stacked over heels. Keep your knees bent as you lift and lower your hips.
- Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands.
- Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat.
- Push back up until your arms are straight; don’t use your feet for help.
- Start on hands and knees, with shoulders stacked over wrist and knees stacked over hips.
- Engage your core and keep your spine in a neutral position.
- Begin by slowly lengthening the left leg until it is long and strong. Lift the leg off the floor until it is at or near parallel to the floor. The leg should not be lifted above hip height.
- At the same time the left leg is lifting reach your right arm until is is parallel to the floor. Slowly lower both arm and leg to the floor and repeat on opposite side.
- Make it harder: Hover your knees over the mat, do not round your back or lift your hips in the air. Spine still stays neutral (pictured right).
- Lie face down on a mat with your legs straight and arms tucked in by your sides with elbows bent.
- Raise your body up into the top of a push up position, resting on your hand and toes and hold.
- Tuck your tail bone under and keep your core strong by pulling your belly button in towards your spine.
For this workout challenge yourself to see how many reps you can get in for each exercise during the 50 seconds of work. The beautiful thing about a timed work period is you set the pace for yourself. I love these types of workouts for bootcamp because they work for the beginner to the elite athlete. Don’t forget to warm-up and cool down. I can’t say enough how important that is.
In case you missed the announcement registration for January’s bootcamp session started this week. This Christmas bootcamp is just a teeny tiny sample of what you will get with the full program. Each week you get 3 workouts sent directly to your inbox, access to a private Facebook group to chat with me and fellow bootcampers, and the ability to set your own schedule all for $40 (each session is 4 weeks)! Want more details? Click HERE.
Lastly, since the weekend is rapidly approaching I wanted to share my favorite breakfast recipe with you! Seriously it is my all time favorite. My husband begs me to make these Blueberry Quinoa Pancakes and Caden loves them too!
How awesome do those looks?!? Plus they are packed with protein and other yumminess to fuel you through your Christmas shopping and any other fun plans you may have for this weekend!
I hope you are enjoying your mini bootcamp session! It is such a fun thing for me to be able to give back to those who read my blog . For those of you who are newer you can read my ABOUT section if you would like to get to know me and my family better. My weekly baby bumpdates will return next week, if you have missed any of them be sure to check out: Week 7, Week 8, Week 9, Week 11, Week 13, and Week 14.
I love, and I do mean LOVE, reading your comments! Are you enjoying this mini bootcamp? What plans do you have for the weekend?