We don’t always have the time to make it in to the gym, so I wanted to put together a 30 minute Boot Camp Workout that you can do at home, which is equipment free. This workout I have put together requires no weights, and is for an intermediate fitness level. I will be posting further workouts for various fitness levels. Make sure you have a bottle of water with you, and hydrate before, during, and after your workout! It is preferable to perform this workout inside or in a moderate climate. (I say this as I live in Mexico, where it is 90 degrees, so workouts outdoors can be more challenging.) I will be following this blog up with short videos of how to do these exercises!
Check out this workout below, and let me know what you think! Push yourself, and don’t give up. You can do it! Good Luck!
Lower Body Conditioning with Cardio Intervals Boot Camp
Warm Up:
Jogging In place for 1 minute
Deep Inhale In, Exhale Out
Stretch Side to Side
Quad Stretch
Knee to Chest Stretch
Grab a drink of water and…
Now to the workout:
30 Jumping Jacks
30 High Knees- alternating legs
30 Raised Toe Taps
20 Squats- Legs Shoulder width apart, toes pointed forward
Hold Squat Position for 20 pulses
20 Calf Raises
20 Jumping Knee Lifts- Alternate in sets of 10
30 Second Break- Grab Water
30 Jumping Jacks
30 Raised Toe Taps
30 Jumping Jacks
30 Raised Toe Taps
20 Lunges in Place- Alternate in sets of 10
20 Plié Squats- Toes Facing Away from Body
10 Jump Squats
30 Second Break- Grab Water
30 Jumping Jacks
30 Skater Jumps
20 Walking Lunges
15 Jump Squats up step
30 Calf Raises in Squat Position
You should be right around 15-20 minutes of workout time. You can choose to cool down, or repeat from the beginning for a more intense workout!
Cool Down:
Light Jog in Place for 30 seconds
Step Touch- 16 count
Heel Digs to the Front- 16 count
March in Place
If your heart rate is still very high, repeat the cool down exercises until your heart rate has leveled off.
Stretch:
Deep Inhale In, Exhale Out
Stretch Side to Side
Quad Stretch
Knee to Chest Stretch
Hamstring Stretch
Ankle Rolls
Deep Inhale In, Exhale Out
Flat Back Down, Roll Up
Deep Inhale In, Exhale Out
Flat Back Down, Roll Up
Final Time: Deep Inhale In, Exhale Out
And YOU DID IT!
How did it go?!? Remember to drink plenty of water post workout to help the body recover. To spice it up, follow up the cardio/conditioning with some ab work. I will be posting a great ab workout to use this week! Let me know how you liked the Boot Camp Workout! Leave your comments here on my blog, or on my Facebook Page, Fitness with Kayla.