Bootcamp Day 4-

The weather was pretty crummy this morning when we got up for our run. But, crummy or not, we went out and ran for 15 minutes!

Something I haven't mentioned before is stretching!! It is VERY important. Please remember to stretch before starting your workout and possibly even when you finish. We stretched before we went out for our morning run. Then, we began the workout.

Today was ab day. So, after our cardio we started with Mountain Climbers.

Get in the push-up position and move one leg forward at a time.
Climb for 30 secs
Rest for 15 secs
Climb for 30 secs
Rest for 15 secs
Climb for 30 secs
Rest for 15 secs




Then we did Tricep Dips.

Sit on the edge of something sturdy (chair, coffee table, couch etc.) While supporting your weight with your hands, lift your body up and away from the chair. Dip your body up and down.
Dip 10 times
15 sec rest
Dip 10 times
15 sec rest
Dip 10 times


Next we did V-Ups!

Lay flat on the floor, arms up and toes pointed. As you bring your arms and chest up, bring legs up keeping toes pointed.


20 V-Ups
15 sec rest
20 V-Ups
15 sec rest
20 V-Ups



Then we did our Planks Sequence.

--Regular plank with arms bent 90 degrees, elbows on the floor.
--Arms extended.
--Legs spread shoulder width apart.
--Right leg under left, bent 45 degrees.
--Left leg under right, bent 45 degrees.

Do each plank back to back for 20 seconds each.

 Rest for 45 seconds. 

Repeat.

Next we did Partner Leg raises. 

(If you can't find a partner, use the bottom of your couch,

the legs of a chair, or table to support yourself.)

Hold on to your partner and lift your legs straight up as far as you can. If you have a partner, have them push your legs down but do not to let your feet hit the ground. If you don't have a partner, bring your legs up and down slowly without hit the ground.
Lift legs for 35 secs.
Rest for 15 secs.
Repeat.


Then we did Butterfly Crunches.

Lay with arms out, legs up and spread slightly more than shoulder width apart. As you bring your chest up, bring legs and arms together.
Crunch 20 times
Rest for 15 secs
Crunch 20 times




And we ended with our Mini Crossfit!! :)

1 Burpee and 5 Squats
2 Burpees and 4 Squats
3 Burpees and 3 Squats
4 Burpees and 2 Squats
5 Burpees and 1 Squat.
Rest for 45 seconds.
Repeat in the opposite direction!

I'm including a video on how to do a burpee properly. Hopefully it helps if the burpees are a little confusing!