This is an example of an intense Cardio/Boot-Camp Style Work Out Plan with focus on the lower body, This will work your heart muscle by increasing your heart rate, this will build muscle, burn fat and help strengthen your core. It is VERY important to always warm up the muscles you are going to be working out, if your muscles are not warmed up properly it can lead to injury. It is also VERY important to stretch the muscles you worked AFTER the workout to avoid pain and stuck/stiff muscles. Approx. 45min.
Click the links to learn how to do these exercises.
10 Minute Warm-Up
(Do 30 seconds for each warm up TWICE)
Side to Side Box Shuffle (use with or without box)
WORK OUT PLAN (21 Minutes)
When using weights, start with a light weight that’s comfortable for you, (from 0-10LB) then as you get more stronger you can gradually increase your weights.
(Do each exercise for 60 seconds)
Step up with weight (Left)
Step up with weight (Right)
BREAK FOR 60 SECONDS
BREAK FOR 60 SECONDS
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
BREAK FOR 60 SECONDS
BREAK FOR 60 SECONDS
Side Kick Left
Side Kick Right
BREAK FOR 60 SECONDS
BREAK FOR 60 SECONDS
AMRAP (AS MANY REPS AS POSSIBLE) Do As Many As You Can In FOUR Minutes
Do all these 10 times each, and keep repeating the list until you reached 4 minutes.
COOL DOWN 10 MINUTES
Lay Flat on back Hold for 30 seconds
Knee to chest (Left) Hold for 60 seconds
Knee to chest (Right) Hold for 60 seconds
Knee Across Body (Left) Hold for 60 seconds
Knee Across Body (Right) Hold for 60 seconds
Piriformis Stretch (Left) Hold for 60 seconds
Piriformis Stretch (Right) Hold for 60 seconds
Groin and Back Stretch Hold for 30 seconds
Triceps Stretch (Left) Hold for 30 seconds
Triceps Stretch (Right) Hold for 30 seconds
Biceps Stretch (Left) Hold for 30 seconds
Biceps Stretch (Right) Hold for 30 seconds
Cat Stretch Hold for 30 seconds
Child’s Pose Hold for 30 seconds
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