August 2013 Challenge DAY 13


Workout Details

Here’s a Boot Camp Workout that’s a whole new kind of challenge. Your warm up cardio and cool down stretches are both included, so you’ve got everything you need in one place to get in a good workout in under 30 minutes.

We’ve paired one thirty second interval of an “active” toning or cardio exercise with thirty seconds of a static hold of a position that utilizes the same muscle group. You’ll do 30 seconds of each, take a twenty second active rest, and then repeat the active and static groups again. The “freeze and squeeze” is the static interval; hold the position we show you and do your best to keep every muscle group contracted and tight to get the most out of it. This is a surefire way to get your muscles burning like crazy.

If this routine feels too easy for you, feel free to bump up the pace of the cardio intervals, or add weights to the reps or static holds. You can also turn this into a more advanced workout by doing high knees or even burpees during the active rest periods (instead of a jog in place/boxer shuffle).

 

Workout Structure
3 Minute Warm Up Cardio
23 Minute Active- Static “Freeze and Squeeze” Workout
3 Minute Cool Down and Stretch

Exercises
Squat Jacks
Static Lunge

Swimmers
Back Bow Hold

Toe Touch Crunches
Toe Touch Hold

Bridges
Static Bridge

High Knees
Captain Morgan (right for one of the intervals, left for the next)

Ski Squats
Static Squat

Arm Circles
Lateral Arm Raise Hold

Burpees
High Plank

WATCH VIDEO

WARM UP

Boxer Shuffle 30secs

Screen Shot 2013-08-12 at 8.50.45 PM

high knee twist 30secs

Screen Shot 2013-08-12 at 8.53.39 PM

side step arm swing 30secs

Screen Shot 2013-08-12 at 8.59.32 PM

butt kickers 30secs

size_600x

lateral hop pull 30secs

Screen Shot 2013-08-12 at 9.07.26 PM

Jumping Jacks 30sec

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MAIN WORKOUT

Active- Static “Freeze and Squeeze” Workout

Squat Jacks (DO THIS REALLY FAST FOR 30SECS)

Squat_Jacks_Shape

Static Lunge (Hold each legs for 30secs)

front-to-back-lunge-ex

Swimmers 30secs

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