Bootcamp for Women (BFW)-Homework Assignment Week 3 5-7 minutes----Warm up---Run 2 laps, High Step 30 secs, Jumping Jacks, mountain climbers, cherry pickers, Trunk twisters (pick 4 out of six) 5-7 minutes----Stretches-use sheet Exercises----15-20 minutes no more than 1 minute rest between sets or exercises Chest-----Planks----Full or modified, Side hold position as long as possible 30 sec-1 minute x 2 sets Triceps---Dips-stair, chair or bench as many as can do 2 sets Legs/Glutes/calves----Deep Knee Lunges 2 x 15, ----Calf raises, 2 x 20, Body weight or Dumbbell ----Side Leg Lifts Lying (2 x15-20 Reps each leg) ----Donkey Kicks 2 x 15 Abs----Wall Crunches 3 x 25-35 Lower Back---- Supermans 1 x 15 Cardio 30-45 minutes 2-2.5 mile run/walk x 2 or 1 hour of physical activity of choice 2-5 minute cool down, Stretch & prayer-------- Drink at least half body weight in ounces in water each day
Posted on: Thu, 06 Mar 2014 23:24:06 +0000
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