The boot camp work out!

[Mop]

Well then - as a lot of people don't wish to pay for gym memberships and don't want to spend 1000's on a home gym here is the solution.

This is meant to be a high intensity work out all the way through. No weights, no equipment required!

Ok warm up -5 10 min just to get the blood flowing, walking, jogging, jump ropes, jumping jacks whatevah.

Well lets start!

1 - Lunges - stationary, walking if you have stairs GO UP THE STAIRS WHILE LUNGING 20 - 30 reps
NO REST
2- Mountian Climbers ( hands on the floor feet back like you are in a push up position - now as fast as you can alternate bringing each knee up towardsyour chest ---booya that feels good no? ) 1 minute
NO REST
3- While your down there Push ups - on your knees, or normal doesnt matter try to complete 25 - 30 ( even if you men have to drop down to your knees to finish )
4- Jumping Jacks ( do 30 seconds of jumping jacks - 45 seconds of rest 3 times )

REPEAT THIS TWO MORE TIME After a 2 min rest at the end each time
5- Dips - couch / chair / bench / step. You can do it on just about anything just make sure you are getting a full range of motion on those arms and shoulders 1 - 20 depending on fitness level
6- Pike push ups- Ok put your feet on a bed or couch or chair - let your hands come to the ground ( like a hand stand ) - now bend the arms and bring your head closer to the ground, now push back up oh ya that sounds fun 1 -20 depending on fitness level
7- Crunches - oh ya these too - make sure to keep your head looking up and keep that stress off your neck 15 - 40
8- cardio 45 second intervals ( 45 on 45 off - jog / jumping jacks / jump rope whatevah)
REPEAT TWO MORE TIMES

9- Side squat ( feet together , step to side so that your feet are outside your hips then squat, bring feet back to first position and start over ) 15 to each side.
10- Down ups - stand strait up hands above head .. squat down..hands out in front on the ground now - drop your feet back ( like a push up position ) give a push up - then back to the top 15 - 20 of these
repeat 2 more times after 2 min rest


stretch after and walk for 5 min to cool down

np quick and dirty home work out will get you blood pumping and the body moving.