Boot Camp Day 4

Warm Up--

• Mummie Walk
• High knees
• Walking Lunges
• Fast Knees
• Side Slides
• Grapevine
• Spped Skaters
• Hiney kickers
• Skipping
• Backwards jog

Yoga/Strength/Balance--

• Breathing Technique
• Rainbows
• Tree Stand-30 seconds each leg
• Palm Tree -30 seconds
• Chair Stand- 30 seconds
• Human Ball/Fetal Position Back Stretch
• Down on all fours
• Cow & Cat
• Downward Facing Dog
• Bridge 2 times for 30 seconds
• Plank 2 times for 30 seconds
• cobra 2 times for 30 seconds
• Spital Twist, both sides twice for about 20-30 seconds
• Back Roll

Focus on lower back

• Calf raises (front, side, toes in)
• Wood choppers
• Golf Squats
• Dead lifts
• Sumo squats

Abs

• planks
• side planks
• can openers
• straight leg hold (6 inches off ground)
• Bicycle crunch
• regular crunch
• repeat all :-)

Cool down/stretch