Aloha Boot Camp Hawaii!
Are you going on a trip or a vacation? Take these amazing travel workouts with you where ever you go! Just because you are travelling or you are with your family for the weekend, does not mean you have to sacrifice a great workout.
These quick 15-20 minute workouts are conveniently designed for you do by themselves, or to add in-between your 30-45 minute cardio workout. Go outside for a jog around a local park, and take these workouts with you in your smart phone! Most of them don’t need fancy weights or equipment, so there are no excuses!
Be Healthy, Be Fit, Be You! (where ever you are ☺)
-emily
Basic Warm-up
Exercise Program*:
1. Squats 20 reps
Move slowly, keep knees over ankles, hips back. Breathe as you move.
2. Push-ups 20 reps
Stay on your knees if needed, keep arms wide, inhale down, exhale push.
3. Crunches 20 reps
Keep chin away from your chest and lower back on the ground.
4. Supermans 20 reps
Keep head neutral, lift and chest and quads off the ground with control.
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Apple Bottom Basic Workout
Exercise Program*:
1. Squats 15 – 20 reps Try to get your thighs parallel to the ground.
2. Lunges 15 – 20 reps (each side) Make sure your front knee is over the ankle.
3. Hip Raises 15 – 20 reps Drive your heels and engage your hamstrings and glutes.
* perform 3 – 4 rounds of the exercises
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Belly Buster 1 – Beginner Core Strength
Exercise Program*:
1. Crunches 15 reps Keep chin away from your chest and lower back on the ground.
2. Plank 15 – 20 second hold Engage core and keep back straight, without arching lower back.
3. Superman 15 reps Keep head neutral, lift and chest and quads off the ground.
* perform 3 – 4 rounds of the exercises
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Bye-Bye Back Fat – Strong Arms & Upper Body
Exercise Program*:
1. Push-ups 10 – 15 reps Keep hips level. Beginners: Do these on your knees.
2. Bicep & Shoulder Press 10 – 15 reps Use hand weights, jugs of water, soup cans; be creative!
3. Tricep Dips 10 – 15 reps Keep legs straight for a more challenging workout. Bend knees for an easier workout.
* perform 3 – 4 rounds of the exercises
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Bye-Bye Back Fat
Exercise Program*: * perform 3 – 4 rounds of the exercises
1. Back Row & Flys 10 – 15 reps
Keep your back flat and head neutral.
2. Lat Pull Down 10 – 15 reps
Use hand weights, bands, jugs of water, soup cans; be creative!
3. Y-T-W w/Superman 10 of each
Keep your head neutral, engage muscles between shoulder blades.
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Combination Workout – Lower & Upper Body
Exercise Program*: perform 3 – 4 rounds of the exercises
1. Squat & Overhead Press 10 – 15 reps
Try to get thighs parallel to the ground, keeping your chest up.
(no picture) 2. Plie Squat & Tricep Press 10 – 15 reps
Keep knees wide and engage inner thighs on the way up.
3. Burpee 10 of each Beginners:
Take out the jump, and push-up on your knees.
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Beg for Mercy (level 1) – Beginner Cardio
Exercise Program*:
1. High Knees 45 seconds Keep head and chest up, swing your elbows back, keep knees high!
2. Mountain Climbers 45 seconds Pull knees toward your chest, and keep shoulders over your wrists.
3. 1 x 2 Bound 45 seconds Swing your arms, jump longer on the way up, and smaller going back.
* rest 15 seconds between each exercise, perform 3 – 4 rounds of the exercises
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Stretching – Upper Body
Exercise Program:
1. Shoulders hold 30 sec. each side Keep shoulders down and away from ears.
2. Neck & Upper Back hold 30 sec. Breathe and enjoy this one!
3. Low Back & Sides hold 30 sec. each side Separate knees for a deeper stretch.
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Stretching – Lower Body
Exercise Program:
1. Supine Hamstring Stretch hold 30 sec. each side Try to keep your knees straights. Flex your heel.
2. Glute Stretch hold 30 sec. This one also gets your lower and middle back.
3. Hip Stretches hold 30 sec. each side You feel like a pretzel, but you’ll love it!
