The Anywhere Boot Camp
By Shannon Sutton
Summer is here and “hot bodies” are everywhere (in more ways than one)! Is yours one of them? It’s never too late to start working on yours, and the sooner you get started … well, you know the rest.
Warm up!
Give yourself five or 10 minutes to warm up (and sitting in a hot car doesn’t count). You can speed walk, jog or do good, old-fashioned jumping jacks, lunges, squats, etc.
Grab some lightweight dumbbells
(3 – 10 lbs.)
1. Squats with front raise: Stand with your feet slightly wider than your shoulders, toes pointed out and dumbbells in hands. Squat until knees are almost 90 degrees while simultaneously raising the weights over your head. Hold for a couple of seconds and return to starting position. Focus on squeezing your glutes and drawing in your abs. Repeat for 25 repetitions.
2. Lie down on your back with feet flexed and raised toward the sky. Try to keep your legs straight, and slowly raise your rear end a couple of inches from the ground (with palms face-down near your hips). This should be a smooth, controlled movement (you should not look like a fish out of water). Perform 25 reps.
3. Flip over for push-ups. Keep your abs tight and try NOT to arch your back. When you feel you can do no more, drop to your knees and continue. Go for 25 or more.
4. Hop up with your dumbbells and proceed right into walking (or alternate leg) lunges with a bicep curl. Do 25 right and 25 left or 50 paces walking.
5. Sprint, jog or speed walk for five minutes.
6. Drop back down into “plank” position (push-up position) and hold for 25 seconds. Without dropping down, rotate to side plank and hold (both sides, of course).
Be sure to stay well-hydrated throughout this continuous series. Try to move from one exercise to the next with minimal rest (providing your heart rate remains in a safe zone). Repeat the series three to five times. Watch the inches melt away, and discover (or rediscover) your own hot body!
Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact her at (210) 722-3962.
