Thursday 30 Boot Camp Workout

It’s almost Friday!!!!  I am so excited for a long weekend and the last week of school next week.  I really enjoy my summers spending time with my friends and family.  Summers are so much fun around our house.  So I am looking forward to kicking off summer June 2nd! This weekend we are going to Portland to visit my dad and hang out with some of our friends.  I love Portland.  I love to shop in Portland, eat ice cream at Salt and Straw and browse the books at Powell’s.  

Before the long weekend I wanted to get in a quick workout.  This is a 30 minute boot camp workout that can be done anywhere.  Grab some weights and set a timer for 30 minutes.  Try to complete as many rounds as possible.  You will be sweaty so don’t forget a towel and some water.  I hope you all have a great weekend.  Happy Memorial Day!

Thursday 30

Start this workout with a cardio warm up.  You can jog, bike, use the elliptical or row for 2-3 minutes.  If you don’t have access to any machines you can do a combination of jogging in place, jumping jacks, high knees, and butt kickers to get warmed up.

After the warm up, set your time for 30 minutes and complete each exercise for 30 seconds repeat 4-5 times until the 30 minutes is up.  Be sure to include a cool down and stretch following the workout.  

  • Burpee with a push up
  • Overhead Tricep Extensions with weights
  • Squat Jumps
  • Deadlifts
  • Burpees
  • Upright Rows
  • X Jumps*
  • Hamstring Curls on a fit ball*
  • Scissor Abs or Any Ab Exercise 

*Ball Leg Curl:  Start by laying on the floor with your feet resting on top of the ball.  Your ankles will be resting on top of the ball.  This is where you will start your curl.  Lift your hips into a glute bridge, roll the ball in as close as you can contracting your hamstrings.  Return to the starting position.  

* X-Jumps: Reach down between your legs in a wide squat jump position and jump off the floor into an x in the air.  If you need a modification alternating squats or jumping jacks will work as well.

Feel free to change or modify the workout to meet your needs.  

 

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