B O O T C A M P
Buddy Boot Camp at a Glance
Follow this schedule to get the
best results from the plan.
[ 7\ ~ ]
S U P E R C IR C U IT
Strength training and
flexibility exercises to firm
muscles, melt fat, and boost
overall fitness. Avoid doing the
Super Circuit on back-to-back
days since it's so vigorous you can
quickly overdo it.
[M O N DAYS, W ED N ESD A YS,
~ ^ y \
F A T -B L A S T W A L K S
Specially crafted walking
workouts that will take
your daily jaunts to the next
[TU ESD A Y S, TH U R SD A YS]
C Y C L E S H A P E -U P
A fun, high-energy, super
cycling workout that
prom ises to give your lower body
a fresh challenge— without giving
your joints a terrible pounding.
T e llU s
Y o u r
s t O R
How did your group do?
I R E S T D A Y You need a
I ■ day to rest and let your
body recuperate. Never
skip this day out o f a sense that
m ore is better.
[SU N D AYS]
S te p b y S te p t o a F i t t e r Y o u
Warm up with a five-minute
walk. Do this circuit on grass or
mats—it may be hard on knees and
elbows. After each exercise, move
immediately to the next to burn more
calories. This is a boot camp so it’s going
to be hard at first Appoint one person
to lead the exercises. Ask another to
time them. She’ll do the workouts,
too, and yell “Switch!” when time is
up. Times are suggestions only.
Increase or decrease them freely.
1. T U M M Y TON ER
Lie face down with
your upper body propped on your
forearms, elbows beneath shoulders,
toes tucked under. Lift your torso off the
floor so your body is in a straight line,
supported by your forearms and toes.
Your back should not arch or droop.
Hold this position.
Time: 20 seconds
2. SQ U ATS
Stand with arms straight out
in front of you, palms down, feet slightly
wider than shoulder width apart. Bend
knees and hips and sit back as though
into a chair, keeping knees behind toes,
until thighs are nearly parallel to floor.
Return to start
Time: 60 seconds
3. CO BRA
Lie face down, feet together,
toes pointed, and hands on the floor just
in front of shoulders. Lift your chin and
gently push into the floor, liftingupper
body as far as comfortably possible Hold
4. M E R M A ID
Sit on your right hip with
legs extended to the side, knees slightly
bent. Cross your left foot in front of the
right. Place your right hand on the floor
directly beneath your shoulder. Place
your left hand on your left leg. Lift hips
off the floor, extending left arm over-
head, so your body forms a diagonal line.
Without bending the right arm, lower
hips and left arm back to start in one
smooth motion. Repeat and switch sides.
Time: 30 seconds
2 4 8 SEPTEMBER2008 BETTER HOMES AND GARDENS