Wednesday, May 25, 2011

Third Day Workout - at home

Bryce has asked me to pass this workout along. I have to say, I watched it, and enjoyed watching it and may find myself trying some of these moves at home this weekend. 

If you miss bootcamp or would like a third day of workout, there is always something quick and easy that you can do at home.  The table row is a good one, easier with knees bent, harder with legs straight or legs elevated. This video really shows you the how-to.



The following provides instructions of the workout plan itself, including warmup and stretch exercises.

Third Day Workout

Warm Up- Walk, Jog, 3-5 minutes

Range of Motion/Warm Up Exercises
Cat-Camel
Butt to Heels
Runners Walkout
The Egyptian (twist wrists, elbows, shoulders)
Push-Pull
Hip Hinge
Plank and Variations
Squat
Push Up Plank and Variations
Bootstrapper
Hip Flexors
Horizontal Shrug
Push Up Plus
Row
Push Ups and Variations
Turkish Get Up
Burpees (or swing if you have a kettlebell and the know-how)




Build up from 2 sets, to 3 sets, to 4 sets of:
A1 Push Ups (Full, Kneeling, Arms Elevated), 30 seconds
A2 Table Row (Full, Knees Bent, or Dumbbell Row), 30 seconds
A3 Squats (Quickly, Assisted if Necessary), 30 seconds
A4 Hip Drive (On the Floor, Shoulders Elevated, Shoulders and Feet Elevated), 30 seconds
A5 Burpee (One Leg at a Time, Squat Thrust, Full Burpee), 30 seconds

Back Neutral Crunch, 30 seconds
Bird Dog, 30 seconds/side

Stretches
Head to Toe
Hip Flexor
Quadriceps Stretch
Squat Stretch
Hip Hinge Stretch
Adductor Stretch
Chest Stretch
Reach Overhead
Triceps Stretch
 


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