Reverse Lunge Knee Up

Indoor bootcamp

This week I will teach you on the second part of doing boot camp indoors.

First you start with the warm up for 10 minutes , then march on the spot timing yourself for aboutA� a minute. March and jog faster on the spot for two minutes and walk again for a minute and jog for two minutes until you have done your 10 minutes.

After that, stretch before doing the other exercises. You will need water for drinking during the exercises and a stop watch.

You will be doing the exercises without breaks in between. There are about six exercises.

SQUATS WITH KNEE UP a�� Start with feet slightly wider than shoulder width apart with your feet and knees facing side ways.

Keeping your feet flat on the floor bend your knees slowly down to squat and go up,A� but do not lock your knees at the top lifting your knee on one side as high as you can, and return down slowly again, at the same time with your hands straight forward palms facing.

Keep your arms up at shoulder level. Repeat the squats for a minute alternating your knees at the top. As soon as you are done you do the next exercise.

LUNGE WITH KNEE LIFT a�� keep your upper body straight with your shoulders back and relaxed and chin up, always keep your stomach tight. Step forward with one leg, lowering your hips until both knees are bent about 90 degrees angle.

Make sure the knee is directly above your ankle not pushed out too far, and make sure your other knee does not touch the floor. Keep the weight in your heelsA� as you push back up to the starting position.

SQUATJACK a�� Start standing with your feet together, keeping your feet together sink down into a little squat as you reach your hands up overhead.

Make sure to sit your bums back so that you are not coming forward onto your toes, this position should look like a chair pose.

Jump your feet wide out at least shoulder width apart or wider. As you jump your feet out, bring your hands down and in between your legs to reach for the floor. You can try to touch your hands to the floor as you keep your bums down in the squat and your chest up.

Repeat this until your one minute is up, then you do the next exercise.

SPRINTS ON SPOT a�� with your feet shoulder width apart and on the balls of your feet or on your toes and your knees slightly bent, you will start to jog on the spot as fast as you can without lifting your knees too high.

The aim is to sprint or jog faster on the spot, this will increase you fitness level . At the same time you will be moving your arms side ways as fast as you can, it will be like running a 100 meter race but the difference is that you are on one spot, sprint for a minute then do the next exercise.

CRUNCHES a�� Lie on your back with your knees bent and feet flat on the floor, hip width apart.

Place your hands behind your head so your thumbs are behind your ears, hold your elbows out to the sides but rounded slightly in, then lift your upper body and keep your chin facing up and breathe out at the top and breathe in as you lower you body down.

When you crunch up at the top hold for three seconds before lowering your body back down repeat for a minute then you do the next exercise which will be the push ups and it will be the last exercise for the first round.

PUSH UPS a�� With you hands at a distance that is slightly wider than shoulder width apart, your feet should be set up in a way that it feels right and comfortable to you.

Lower your body two inches from the floor bend your elbows as your go down and push your self up and repeat this forA� a minute and you will be done with the first round and take a minute break.

Then you start from the top with the first exercise.

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