Tuesday, February 28, 2012

Spring Break Workout you can do anywhere!!

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Traveling for the break? At home with the kids and can't make it to bootcamp? Here's a great workout from Texas Fit Chicks that you can take with you anywhere! Remember, before starting this or any exercise program, see your doctor :)

Before the workout - check out our latest video of TExas Fit CHicks in Action!! :)


 Warm Up

4 Way Straight Arm Plank - 30 sec hold each direction. Start w/ reverse plank (straight legs fingers towards rear) then move to side plank - then fwd plank - then other side plank.
Burpees - 1 min
4 Way Straight Arm Plank - same count as above
Burpees - 1 min
water break

Mountain Climbers - 1 min
PushUps - 10 reps
Mountain Climbers - 1 min
PushUps - 10 reps
water break

2 mins cardio with an option:
If you've got stairs - you could run your stairs for 2 mins or head outside and time yourself around the block for 2 mins. No stairs and can't get out? Jog with high knees in place for 1 min and then rear kicks for the second minute.

Walking Lunges around the house - 2 min

Squat Jacks - 1 min
Reverse Lunge w/ Front Kick - 1 min each leg
Squat Jacks - 1 min
Speed bag - 1 min - Boxer Shuffle w/ arms overhead
water break

High Knee Walk - Chest up, walking - lifting knee up high in front, raising other leg up for calf raise - then alternating legs. 1 min
Plie Squat - 1 minute - feet out wide, knees aligned with ankles - sink down low then up.
Bunny Hops - Fwd and back little hops keeping knees bent and landing on balls of feet. 1 min
Plie Squat - 1 min
Bunny Hops - side to side 1 min
Plie Squat and hold - 30 seconds

Core Work -
Horizontal Scissors - fingertips behind ears, chin lifted off chest - raise legs up a few inches off mat - then scissor in and out, with one leg going over the other then alternating. 30 seconds
Alternating Heel Touch - Knees bent heels on mat - lifting head off mat arms down to sides - reach with rt arm down to touch heel - working obliques then do other side. 20 reps each side
Lying Leg Raise - legs straight out and down on mat. Lift both legs up in the air at same time, then release back down keeping control and cue to not let lower back arch off mat...so only bring legs down as far as you can w/out that occuring. 15 reps
Bicycle Crunch - 30 reps
Oblique Crunches - dropping both legs down to the right - lift and lower - repeat other side. 15 each side


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