Work out idea

My mom has been doing personal training for 20some years and was excited that everyone at Downing was trying to get in shape and maintain a healthy life style. She sent me a work out that she does for boot camp. She said she would send one out every week if people are interested. It's a good work out because it requires no equipment. Good luck




Training Suggestions:Jump It Off: Get fit the fun way with this kick-butt jump rope routine. Jumping rope torches as many calories as running. You'll work your quads, calves, core and shoulders; improve your coordination in just 4 weeks.

- High Knees - While jumping rope, raise one knee up as high as you can and repeat other knee for 1 minute.
- Side-to-Side - Begin with 1 minute of traditional rope jumping. Continue jumping, but hop laterally from right to left for 1 minute.
- Twist - Begin with 1 minute traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.
- Fast "air jumprope" - Forget the rope; use "pretend rope" for fast double jumps for a count of 10; walk it out 20 seconds; repeat 5x's. Between each jumprope exercise

- Plank up/downs: Start in a full plank position. Lower down to right forearm, then left, go back up to right hand, followed by left hand (down, down, up, up, down, down, up, up) for 8x's. That makes 4 sets of Plank up/downs and 4 cardio sets.
-Drink water. Prepare for pushups:- Standard pushups- go to fatigue (20-30)
-Crunches - 1 minute
-Pushups, starting from the bottom - push up slow, drop quickly, hold, repeat (15)
-Crunches - 1 minute
-Pushup with clap (watch tension in the neck). Don't do if you jam neck, traps, shoulders)
-Bicycle crunches - 1 minute Drink water. Prepare for Plyojumps
-Squat down, explode jump with knees HIGH - 10x's FASt
-Walk it out with lunges with right leg lead only 15 out/15 back
-Squat down, explode 1/4 turn to right, squat and explode jump to center, same on left - 10x's FAST
-Walk it out with lunges with left leg lead only - 15 out/15 back- Football drill stationary squat runs - center, right, left, right, left...... 1 minute

Running for half hour for cool down would be benificial.
See what this feels like after doing this 3 times this week, non-consecutive days.