Carson City Bootcamp: Simple 20 Minute Workout

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Don’t have time to make it to bootcamp?

No worries, this 20 minute workout will rock your metabolism and all you need is a set of dumbbells.

You’ll combine strength training moves to put together a high intensity cardio circuit workout.

First, you need a stopwatch, clock, or iPhone workout timer app.  You’ll do each exercise at a moderate pace at the top of every minute.

Try for 1 second down, 1 second pause, and 1 second up on each rep.  That way 10 reps should take you 30 seconds.

Start exercise number one at the top of the minute.  After your 10 reps, rest for the remainder of the minute.  At the next minute, do ten reps of exercise number two.  Repeat with each exercise until you’ve done all 5.  That’s one round.

Do a total of four rounds.

Bootcamp Circuit Exercise 1: Overhead Y Squat

Stand tall and raise your arms straight above you so they form a Y with your body (Do the YMCA!). Pull your shoulder blades together and down, and lower your body as deep as you can by pushing your hips back and bending your knees. Push through your heels to raise yourself back to the starting position and repeat.

Bootcamp Circuit Exercise 2: Hand Lift Push Up

Assume a pushup position with your hands just wider than shoulder-width apart and your arms straight. Your body should form a straight line from your head to your heels (long and strong). Lower your body until your chest touches the floor. Lightly lift your hands an inch off the ground, then push yourself back to the starting position and repeat

This exercise can also be done kneeling for beginners:

Bootcamp Circuit Exercise 3: Right Leg Step Back Lunge

Stand tall with your feet slightly closer than shoulder width apart. Step back with your left leg and lower your body until your right leg is bent at least 90 degrees and your left knee almost touches the floor. Push back to the starting position.

Bootcamp Circuit Exercise 4: Renegade Row

Assume a pushup position with your arms straight, with your hands grasping a pair of dumbbells. Without allowing your torso to rotate, row the dumbbell in your right hand to the side of your chest. Lower without twisting. That’s 1 rep.

This exercise can also be done with kettlebells for a greater stability challenge:

Bootcamp Circuit Exercise 5: Left Leg Step Back Lunge

Stand tall with your feet closer than shoulder width apart. Step back with your right leg and lower your body until your left leg is bent at least 90 degrees and your right knee almost touches the floor. Push back to the starting position.

That’s it! A simple and effective workout to do on the days that you can’t make it to your Carson City Boot Camp!

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