Monday, March 3, 2014

Summit Rock Workout



Looking for a simple, effective, kick-ass workout today?

You don't need any equipment for this routine, and you can do it indoors or out. Go for it! 

Summit Rock Boot-Camp Routine 


FIRST: Warm up with a light jog/jogging in place for several minutes. Take a few moments to stretch.


One Minute Intervals Each: (perform each for one minute, take about 30 seconds recovery between each exercise.)


  1. Jog in place ---(about 20 seconds each -- Easy--Medium- Harder (knees up) 
  1. Jumping Jacks 
  1. Side to Side Shuffles (shuffle side to side about 4 paces, touch ground, shuffle back) 
  1. AXE Chop - (With legs wide, imagine holding an axe overhead and chopping a piece of wood right down on the ground in front of you. Keep knees a little loose and engage core as you raise your "axe" up and down.) 
  1. Jabs (don’t snap out elbows) 
  1. Touch toes- - - JUMP with arms in the air 




 STRENGTH: 

  • 20 Alternating Lunges 
  • 20 Push-ups 
  • 20 Squats 
  • 20 Triceps Dips 
  • 50-100 crunches 


REPEAT ABOVE INTERVALS ONE TO TWO MORE TIMES Make sure to stay hydrated and rest when needed. Take a moment to cool down and stretch muscles. Take a few deep breaths, inhale, exhale.

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