Cardio/Boot Camp Exercise Example

This is an example of an intense Cardio/Boot-Camp Style Work Out Plan with focus on the lower body, This will work your heart muscle by increasing your heart rate, this will build muscle, burn fat and help strengthen your core. It is VERY important to always warm up the muscles you are going to be working out, if your muscles are not warmed up properly it can lead to injury. It is also VERY important to stretch the muscles you worked AFTER the workout to avoid pain and stuck/stiff muscles.  Approx. 45min.

Click the links to learn how to do these exercises.

10 Minute Warm-Up 

(Do 30 seconds for each warm up TWICE)

Jumping Jacks 

Reverse Lung

Side to Side Box Shuffle (use with or without box)

Arm Circles Forward

Arm Circles Reverse

Leg Swings

Jog In Place

High Knees Jog

Butt/Glute Kicks

Spider Crawls

WORK OUT PLAN (21 Minutes)

When using weights, start with a light weight that’s comfortable for you, (from 0-10LB) then as you get more stronger you can gradually increase your weights.

(Do each exercise for 60 seconds)

Step up with weight (Left)

Step up with weight (Right)

BREAK FOR 60 SECONDS

Lunges with Dumbbells

Squats with Dumbbells

BREAK FOR 60 SECONDS

Push Ups

If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

Bent Over Row with Dumbbells

BREAK FOR 60 SECONDS

Alternate Hammer Curl

Bench Dip

BREAK FOR 60 SECONDS

Side Kick Left

Side Kick  Right

BREAK FOR 60 SECONDS

Alternate Heel Touchers

Plank

BREAK FOR 60 SECONDS

Burpees

Punching Bag/Air

BREAK FOR 60 SECONDS

AMRAP (AS MANY REPS AS POSSIBLE) Do As Many As You Can In FOUR Minutes

Do all these 10 times each, and keep repeating the list until you reached 4 minutes.

Cocoons

Bent Knee Hip Raise

Air Bike

Bottoms Up

Cross Crunch

COOL DOWN 10 MINUTES

Lay Flat on back   Hold for 30 seconds

Knee to chest (Left) Hold for 60 seconds

Knee to chest (Right) Hold for 60 seconds

Knee Across Body (Left) Hold for 60 seconds

Knee Across Body (Right) Hold for 60 seconds

Piriformis Stretch (Left) Hold for 60 seconds

Piriformis Stretch (Right) Hold for 60 seconds

Groin and Back Stretch Hold for 30 seconds

Triceps Stretch (Left) Hold for 30 seconds

Triceps Stretch (Right) Hold for 30 seconds

Biceps Stretch (Left) Hold for 30 seconds

Biceps Stretch (Right) Hold for 30 seconds

Cat Stretch Hold for 30 seconds

Child’s Pose Hold for 30 seconds

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1 Response to Cardio/Boot Camp Exercise Example

  1. Pingback: How Healthy Are We? | ObedientLifestyle

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