Learning how to work out intensely and effectively is really empowering, because you get fit without taking up too much time. The following workout is one way to get a lot out of a short burst of effort.
Use your common sense whenever working out, and consult a doctor if you’re unsure about a health condition. Though your muscles might work very hard and you can push yourself to your edge, never work to the point of acute pain. Use good form and alignment. If you’re not sure what that is, find someone who can show you, or join the boot camp, where you’ll learn excellent alignment for both fitness and yoga.
Remember, when it gets hard, SMILE! Visualize yourself in your ideal shape, invincibly strong and vibrant with life! And BREATHE.
Repeat the following cycle as many times as you can in 20 minutes:
FITNESS WORKOUT
20 Jumping Jacks
20 Squats
15 Pushups
20 Jumping Jacks
20 Bicycle Crunches
20 Lunges on each side
20 Crunches
60 second Forearm Plank
Repeat this cycle, and when you’re finished, do the following cool down. Make sure you move with your breath, and don’t force.
YOGA COOLDOWN
Downward Dog
Plank -> Lower down to your belly
Cobra
Downward Dog
Straight leg lunge on both sides with hands on knee or reaching up
Standing forward bend
Lie on your back
Extend one leg out on floor, clasp hands behind the other and push your leg AWAY from you into your hands. Do both sides.
Hug your knees in, keeping your hips down, and rock gently side to side.
Lie on your back and take at least 30 seconds just feeling your breath and how your body vibrates with life.
GOOD JOB! Hope to see you in boot camp!