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Hello everyone! I too am experiencing the first boot camp blues :) Just wondering if anyone would like to try the workout below or give me some type of feedback. Do you think it's too much for the first day? Not challenging enough? Would you add too or take away anything? I welcome all comments :)
Thanks in advance,
Dina
Boot Camp Day 1
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 Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments: |
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
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 High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: |
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 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
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 Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest. Trainer's comments: |
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 Chest Stretch 1. Stand with arms abducted 90° from side of body. Bend elbows 90°. 2. Place your hands behind your head and pull your elbows back until a comfortable stretch is felt in the chest. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - do not hyperextend. Trainer's comments: |
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 Glutes (seated) Sit with left leg across the knee of the opposite leg. Push down on the left knee and lift the right leg up to a bent knee position until a stretch is felt in your hip. Hold for the prescribed number of seconds and repeat with the other leg. Trainer's comments: |
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 Standing Lateral Bend 1. Stand with legs wider than shoulder width apart. 2. Raise your arms overhead and lean to the side. 3. Make sure that you keep your body parallel and do not lean forward or backwards. 4. Lean until a comfortable stretch is felt in your side. 5. Hold for prescribed time and then repeat to the other side. Trainer's comments: |
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 Double Leg Straddle 1. Sit with the upper body upright and your legs spread as far apart as possible. 2. Lean forward and reach out to grab your feet. 3. Hold for prescribed time and then repeat. Trainer's comments: |
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 Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Trainer's comments: |
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 DB curl with shoulder press 1. Start by holding the dumbells at your side with a neutral grip. 2. Curl the dumbells up to shoulder level and then proceed into a shoulder press. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and repeat. Trainer's comments: |
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 Dumbell Deadlift Row 1. Start by holding dumbells at your side. 2. Squat down until the dumbells almost touch the ground. 3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 4. Now pull the dumbells in towards your waist. 5. Return to the starting position and repeat. Trainer's comments: |
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 Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Trainer's comments: |
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 Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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 Full Situp with Twist 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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 Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds. Trainer's comments: |
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 Walking Trainer's comments: |
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 Skip (with arms) Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground. Upon landing bring the left foot down and drive the right leg into the air and repeat. Swing arms back and forth during skipping motion. Continue this alternating motion until desired repetitions are met. Trainer's comments: |
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 Straight Leg Bounds Run keeping your legs straight and the feet neutral with the ground Focus on minimizing ground contact with the foot and pull through with the leg. Trainer's comments: |
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 Straight Leg Quick Feet Run keeping your legs straight and the feet pointed toward the ground Focus on minimizing ground contact with the foot and pull through with the leg. Steps should only be approximately 1 foot apart. Trainer's comments: |
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 Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Trainer's comments: |
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 Alt squat and press 1. Start by holding a dumbell in each hand at shoulder level. 2. Squat down to about parallel and explode up to a standing position. 3. Once you have squatted half way up then starting pressing one dumbell over your head. 4. Use the momentum from your squat to propel the dumbell above your head. Remember to stay in control of the dumbells at all times. 5. Return to the squatted position and bring that 1 dumbell back to shoulder level. 6. Repeat movement this time pressing the opposite dumbell over your head. 7. Repeat this alternating pressing of the dumbells for the desired repetitions. Trainer's comments: |
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| Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Trainer's comments: |
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 Hang Clean with Dumbells Keep torso straight but bent forward at the hips slightly. Explosively raise the dumbells by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above dumbells as long as possible. Keep the dumbells close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight. This should be a fluid motion where all the steps flow together. Trainer's comments: |
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 Push Press with Dumbells 1. Start by standing with your feet shoulder width apart and holding the dumbells at shoulder level. 2. Proceed into a quarter or half squat and then quickly reverse your direction and stand up. 3. As you are standing up press the dumbells up over your head. 4. When your legs reach full extension the dumbells should be about one half to three quarters of the way up. 5. Return to the starting position and repeat. Trainer's comments: |
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 DB Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: |
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 DB Squat 1) Grasp DB’s and let arms hang down at sides. 2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: |
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 Dumbell Sumo Squat 1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well. 2. Your feet should be wider than shoulder width and your toes pointed slightly outward. 3. Proceed to squat down until the dumbells almost touch the floor. 4. Your hips should drop back and down while your knees stay directly above your feet. 5. Repeat for the required number of repetitions. Trainer's comments: |
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| Walking Trainer's comments: |
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 Single Leg Stretch1 1. Lie on your back on the floor. 2. Slowly bring one leg up to your chest and grab your leg with both hands to pull your leg slightly farther towards your chest until a stretch is felt in your hip/glute. 3. Return to the starting position and repeat with the other leg. Trainer's comments: |
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 Shoulder Bridge1 1. Lie on back with both feet on the floor and back flat on the floor. 2. Press both feet into the floor so that your hips come up off the ground. 3. While maintaining stabilization pick one leg off the floor so that you are stabilizing with just one foot on the floor. 3. Return to the starting position and repeat with the other leg. Trainer's comments: |
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 Swimming on disc 1. Lie prone on top of a balance disc. 2. Hold your legs and arms parallel to your body and then proceed raise your arms and legs off the ground. 4. Your legs and arms will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement. Trainer's comments: |
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 Low Back (cobra) Lie on your stomach in a pushup position. Pushup with your hands while keeping your hips flat on the floor. Your back should be in a hyperextended position. Hold for the prescribed number of seconds and repeat. Trainer's comments: |
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 Low Back (lying) Lie on your back and bring both your knees to your chest. Pull on the back of your knees towards your head until you feel a stretch in your back. Trainer's comments: |
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 Glute Lie on your back and pull one knee towards your chest. You should feel a stretch in your glutes. Hold for the prescribed number of seconds. Trainer's comments: |
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 Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight. Trainer's comments: |
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| Glutes (seated) Sit with left leg across the knee of the opposite leg. Push down on the left knee and lift the right leg up to a bent knee position until a stretch is felt in your hip. Hold for the prescribed number of seconds and repeat with the other leg. Trainer's comments: |
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 Pretzel Twist 1. Sit in upright position. 2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side. 3. Hold for 30-40 seconds and repeat according to directions. 4. Remember to keep hips squared. Trainer's comments: |
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 Overhead Tricep Place one arm above your head and bend your elbow. Now place your other hand above your head and grab the opposite elbow. Pull on the elbow across behind your head until you feel a good stretch in your tricep. Hold for the recommended number of seconds. Repeat with the other arm. Trainer's comments: |
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| Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest. Trainer's comments: |
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