Military / Boot Camp Workout
Workout:
- Squats – 4 sets of 50 reps
- Alternating Forward Lunges – 4 sets of 30 reps
- Sit Ups – 4 sets of maximum reps for 30 seconds
- Push Ups – 10 reps at a time until muscle failure (Alternative: Planks – holding for 30 seconds; 4x)
- Run – 1 mile
Squat Form:
- Keep your core engaged, back flat, chest lifted, and shoulders relaxed
- Legs hip width apart
- Toes slightly turned out
- Back and down
- Knees do not go in front of the toes
- 90-degree angle
Lunge Form:
- Keep your core engaged, torso tight, chest lifted, and shoulders relaxed
- Bend your knees, lowering your body toward the floor
- Both legs should form 90-degree angles
Sit Up Form:
- Keep your feet on the floor
- Look straight ahead, keeping your chest lifted and shoulders relaxed
- Brace abs and raise your body up towards your knees
- Slowly lower back down to the floor
Push Up Form:
- Full
Range of Motion – push down to the floor
and up through activating you serratus anterior
- Flaring Elbows Wide – do not have the elbows flare to the sides; elbows should back and down so you feel pressure within your chest, not shoulders
- Keeping
a Straight Spine – keep plank form
- Speed – going too fast decreases range of motion and form
- Proper Breathing – inhale down and exhale on the way up
Enjoy!
Until
next time,
Ashley
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