No bootcamp today, but....

<>It's always good to have some ideas to do at home, right? All of the things we do at bootcamp are super easy to do if you have a floor or a step...or a tad bit of motivation.  So I'm posting this to motivate you. Maybe just do one thing. Something to get you moving today. Or maybe you already moved. Good job. IT just makes you feel good. :)  Happy Monday/Tuesday. The extremely long nap has left me energized late into the night.

Exercise
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. Sexy Abs Bootcamp Workout Tip: You can march in place if you can't handle the run in place but be sure to work up to doing this!	Sets Reps Weight/ Resistance
Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Sexy Abs Bootcamp Workout Tip: Tuck fingertips into palm of hand and perform this exercise with palms facing up to realign the shoulders, upper back, and neck.	Sets Reps Weight/ Resistance
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. WSexy Abs Bootcamp Workout Tip: If jacks are too much try the same arm motion but with side to side steps instead until you build endurance.	Sets Reps Weight/ Resistance
Stationary Lunge with Fit Band 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands. 2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips. 3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4) Return to start position. Sexy Abs Bootcamp Workout Tip: Keep abs contracted, front knee aligned above front heel at all times Press through the front heel to raise back up.	Sets Reps Weight/ Resistance
Squat and Press with medicine ball 1. Stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position medicine ball to ear level. 3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position and repeat. Sexy Abs Bootcamp Workout Tip: Do this exercise quickly and be sure to touch the floor with the ball or weight then swing all the way up quickly.	Sets Reps Weight/ Resistance
Standing Alternating Bent Over Row 1. Start by holding a dumbell in each hand at waist level. 2. Bend forward keeping your back flat until you reach a 45 degree angle. 3. Pull one dumbell up towards your waist and then repeat with the other dumbell. 4. Continue according to the prescribed number of repetitions. Sexy Abs Bootcamp Workout Tip: Take one foot back into a lunge position if you have low back tighteness.	Sets Reps Weight/ Resistance
Alternating DB Chest Press on Ball 1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out. 2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell. 3. Continue for the required number of repetitions. Sexy Abs Bootcamp Workout Tip: Be sure to rest head and shoulders on the ball and alternate quickly but with good form.	Sets Reps Weight/ Resistance
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Sexy Abs Bootcamp Workout Tip: Try side to side squats if jump squats are too much but work up to these if you want to really burn fat.	Sets Reps Weight/ Resistance
Stability Ball Pull In 1. Roll out onto ball in a prone position. The ball should be under your shins. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your knees in towards your chest. 3. Remember to keep your trunk parallel with the floor. 4. Now extend them back to a parallel position. Repeat until the number of repetitions is met. No sagging of the hips. Sexy Abs Bootcamp Workout Tip: Keep the abs contracted and stablilize the body after every tuck. Make sure hands are below shoulders at all times. Work on holding a plank if this is too tough then add tucks as you get stronger.	Sets Reps Weight/ Resis