I was asked by the Balboa Bay Club to teach a bootcamp class for a special group that is coming in for one day only. Having taken bootcamp classes and teach Pilates, I decided to do some research and develop a full body workout that can be done anywhere without any props! It has short but intense cardio intervals, full body strengthening moves, and some killer ab work. There are 10 exercises which takes 10 minutes, then repeat the series 2 more times for a total of 3 sets for a killer 30 minute workout! Do as many reps as you can for each exercise!
1. Jump Rope – 1 minute, 30 seconds
Jump rope in place as if you were holding a jump rope.
2. Squats – 2 minutes
Do as many as your can in 2 minutes with your knees shoulder width apart, feel slightly turned out squat down keeping chest open and weight in your heels.
3. Lunges – 1 minute
Step forward with one foot and lunge forward so that knee is above your foot and you are balancing on your ball of your back foot. Step back and switch legs.
4. Crunches with Legs Extended – 30 seconds
Lie on your back with your legs and arms pointed straight upwards. Keep legs together and lift your head, neck and shoulders reaching your hands towards your toes. Keep head lifted as you crunch up and down and do as many as you can for 30 seconds.
5. Twist Crunches with Legs Extended – 30 seconds
This exercise is just like the previous one, but when reaching upwards you will add a rotation. When you reach up you will bring your hand pass the opposite knee by twisting in your torso.
6. Flutter Kicks – 1 minute
Continue lying on your back, place your hands by your side (or under lower back for support) and have your legs extended about 1 foot above your mat. Keep your back flat on your mat as you move one leg up and the other down, like you’re swimming in a pool.
7. Lower Back Bends – 30 seconds
Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat. Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat. Flex your butt and lower back and slowly raise your legs and arms about 6 inches off the mat, then lower and repeat.
8. Push-Ups – 30 seconds
Get in push-up position with your feet a few inches apart, your arms straight, and your hands near your shoulders. It is ok to start with your knees on the floor until you get stronger. Your body should form straight line from your head to heels. Bend both arms and lower until your an inch off the ground (or as close as you can) then return to the starting position.
9. Dive-Bomber Push Ups -30 seconds
From the push up positions, widen your feet about shoulder width. Lower your body to the floor by slowly bending your arms then press your torso upward until arms are straight and back is arched into back extension. Reserve the move back to the starting position.
10 Jumping Jacks – 2 minutes
Yes, a classic but a good one! Stand up with your legs together and arms down by your side. Keeping your arms and legs straight, separate your legs about 3 feet and raise your arms above your head in one jumping movement. Then return to the starting position.
Make sure you consult a doctor before starting any workout routine. I suggest a 5-10 minute warm and a 5-10 minute cool down. Ok, now it’s your turn! Give it a try!!