Contents. Contents. *Important Note About Equipment:

Transcription

1 bysueheintze

2 Disclaimer The material (including without limitation, advice and recommendation) within this program is provided solely as general educational and informational purposes. Use of this program, advice, and information contained herein, and on the website, is at the sole choice and risk of the reader. Always consult your physician or health care provider before beginning any nutrition or exercise program. If you choose to use this information without the prior consent of your physician, you are agreeing to accept full responsibility for your decisions and are agreeing to defend, indemnify, and hold harmless Sue Heintze and Ideal Bodies Online, its agents, employees, contractors and any affiliated companies from all liabilities, claims, and expenses, including attorney s fees, that arise from your use or misuse of exercise and nutrition programs or other information made available within the programs and on the web sites. Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a medical professional. We advise you take this program information to your doctor to gain a medical clearance before beginning your program. If you suffer from high blood pressure keep all cardio and weight training at a low to moderate intensity. 1

3 Contents Contents Warm Up For All Workouts 3 Workout 1 5 Workout 2 6 Workout 3 7 Cardio/Additional Exercise Recommendations 8 Cardio Sessions 1 & 2 9 *Important Note About Equipment: If you come across an exercise that uses a bench, i.e. DB Bench press, DB One Arm row, Triceps Bench Dip, etc. and you are doing your workout outdoors, simply replace the bench with a ledge, seat, table, fit ball or anything similar, you could even use the ground/floor lying on a mat. For example, you could perform a DB Bench Press lying on the floor so it becomes a floor press, a DB One Arm Row using a fit ball for support or you could perform a Triceps Bench Dip off the edge of a park bench. Completion Stretches 10 Training Glossary Additional Resources 45 2

4 Warm Ups Warm Up For All Workouts Perform the following warm up prior to all workouts: Glute Bridge 10 reps Lie flat on your back on a mat or a comfortable floor with your hands by your side. Bend your knees while keeping your feet flat on the floor. Push your hips up and squeeze your glutes to form a 90 degree angle at your knees. Concentrate on squeezing your glutes and hold for a count of 3 at the top. Spiderman x 6 each side Position yourself on the ground in a push-up position with hands shoulder width apart or a little wider, feet together resting on your toes, keeping your spine and head in a neutral position. Holding this position bring one leg up and diagonally forward stepping up as far as you can manage. Keep your butt down and your core strong; use your abdominals to bring your leg forward. Repeat alternating sides for the desired reps (noting that if your program states 10 repetitions; that is 10 repetitions on each side, for a total of 20 reps) Click here for the video presentation Step Over x 8 each leg (If you have access to a bar or pole to step over, you may use that as a prop) Keep your body upright and raise your leg up and over as you step over (or pretend to step over) a bar/beam 3

5 Warm Ups Prisoner Squat x 10 reps Perform a normal squat with your hands behind your head, keep your head and chest up and do not let your knees go over your toes! Push Up on Knees x 8 Lie on the floor with your hands at chest height and slightly wider than shoulder width apart. Bend your knees and cross your ankles for support if needed and push up with your hands until your arms are fully extended. Keep your body straight at all times and lower yourself by bending your arms until your chest just touches the ground, but maintain tension for the entire set. Keep your weight supported by your arms and chest at all times. Raise your body up by pushing with your chest muscles and repeat for desired number of repetitions. Click here for the video presentation Hip Flexor Stretch x 30 seconds each side Kneel down with one knee on the floor and one foot on the floor at 90 degree angles. Slowly push hip forward to create a stretch in the front on the hip. Stretch only to the point where you feel tension on the muscle, then hold. Repeat the above exercises once more through and then perform a slow jog or walk/jog combo for 2-3 minutes. 4

6 Workouts Workout 1 Equipment Requirements: For this workout you will need a set of dumbbells and a watch with a second hand. Workout Overview: This workout contains 3 supersets and a cardio component to finish off. Example: Perform a set of Goblet Squats for repetitions, followed immediately (without rest) by a set of DB Romanian Deadlifts. Rest for 90 seconds. Complete this 3 x through. Then perform High Knee Run for 30 seconds, Jump Squat for 30 seconds, Mountain Climber for 30 seconds and Frog Jump for 30 seconds. Rest seconds and repeat this cardio sequence one more time through. Then move to superset #2. Workout: Perform warm up before beginning, then perform the exercises listed in order, resting and repeating when indicated. Cool down and complete stretches to finish. Exercise Reps 1A. Goblet Squat 3 x 12 1B. DB Romanian Deadlift 3 x 12 Superset these exercises, complete cardio, rest 90 seconds 2A. Dumbbell Squat 3 x 12 2B. Push Up 3 x AMAP Superset these exercises, complete cardio, rest 90 seconds 3A. DB Swing 3 x 12 3B. Plank 3 x ALAP Superset these exercises, complete cardio, rest 90 seconds CARDIO: High Knee Run, Jump Squat, Mountain Climber, Frog Jump 30 secs of each exercise x 2 To Make It Easier: Perform each superset twice, rather than 3 times To Make It Harder: Perform each cardio exercise for 60 seconds instead of 30 seconds. 5

7 Workouts Workout 2 Equipment Requirements: For this workout you will need an outdoor area with 3 markers in a triangle shape approx 50m/yards apart. You will also need a skipping rope which you will place at Marker #2, and a watch with a second hand. Workout Overview: For this workout you will complete the exercises in the order listed, moving between markers as indicated. Do not rest in between exercises. Once you have completed the circuit, rest for 2 minutes before completing the circuit through twice more. Workout: Perform warm up before beginning, then perform exercises in the order shown, resting where indicated. Cool down and complete stretches to finish. Exercise Marker #1 Push Up, then sprint Marker #2 Plank, then walk Marker #3 Bodyweight Stationary Lunge, then sprint Marker #1 Single Leg Glute Bridge, then walk Marker #2 Skipping, then walk Marker #3 Bodyweight Squat, then sprint Marker #1 Burpee, then walk Marker #2 Skipping, then walk Reps 60 secs 60 secs 60 secs each leg 60 secs 60 secs 60 secs 60 secs 60 secs To Make It Easier: Perform each exercise for seconds rather than 60 seconds To Make It Harder: Perform circuit 4 times through and sprint between each marker Marker #3 Oblique Crunch, then sprint 60 secs Rest 2 minutes before completing from the beginning twice more. Walk between each marker, rather than sprinting 6

8 Workouts Workout 3 Equipment Requirements: For this workout you will need a set of dumbbells and a watch with a second hand. Workout Overview: This workout features a circuit that contains a list of exercises to be performed in order. You will perform 2 strength exercises and then 45 secs of a cardio exercise. You will then rest for 45 secs before continuing on. Repeat the entire workout 3 times in total, resting 3 minutes between each round. Workout: Perform warm up before beginning, then perform the exercises as stated 3 times through. Perform cool down and stretches. Exercise Dumbbell Squat Glute Bridge Reps 12 reps 12 reps Frog Jump x 45 secs, rest 45 secs Push Up Dumbbell Overhead Walking Lunge Skater x 45 secs, rest 45 secs Dumbbell Iron Cross Burpee 12 reps 12 reps each leg 12 reps 12 reps Mountain Climber x 45 secs, rest 45 secs Standing Calf Raise Plank 12 reps 60 secs Jump Squat x 45 secs, rest 45 secs Rest 3 minutes and repeat from the top twice more To Make It Easier: Perform circuit twice rather than 3 times To Make It Harder Perform 15 reps of each exercise rather than 12. 7

9 Workouts Cardio/Additional Exercise Recommendations We recommend performing 2 additional sessions in addition to the Bootcamp Workouts detailed in this document. The 3 Bootcamp workouts target your whole body so you do not need to add in additional training unless you have specific body parts you wish to work on. We recommend adding 2 cardio/energy systems workouts to round off your weekly workouts. Detailed below are two cardio options - a high/moderate intensity session and a low-moderate intensity session. If you feel energetic and fully recovered from your previous workouts, choose the high intensity one - otherwise choose the lower intensity session. Feel free to modify these sessions as necessary, according to your fitness level. All non-specific cardio workouts may be performed using any equipment you prefer, such as an elliptical trainer, bike, rowing machine etc. or as an outdoor running/riding session.. Rate of Perceived Exertion Guidelines: 0 nothing at all 1 very weak 2 weak 3 moderate 4 somewhat strong 5 strong 6-7 very strong 8-9 very, very strong 10 maximum intensity 8

10 Workouts Cardio Session 1 (High Intensity) For this workout you will need an outdoor area and a step or ledge. Warm up with a 5 minute moderate pace walk Minutes 1-5 Step up and down on a bench or ledge no higher than 1 ft. continuously for 5 minutes Minutes 6-10 Sprint for intervals of 20 seconds recover for 40 seconds for 5 minutes Rest 2 minutes Minutes Step up and down on a bench or ledge no higher than 1 ft. continuously for 5 minutes Minutes Sprint for intervals of 20 seconds recover for 40 seconds for 5 minutes Rest 2 minutes Minutes Step up and down on a bench or ledge no higher than 1 ft. continuously for 5 minutes Cardio Session 2 (Low/Moderate Intensity) For this workout you will need a rower, bike and treadmill (if unavailable, substitute with whatever equipment you have available to you). Warm up for 3-5 mins on bike. Perform 2 minutes moderate pace on rower followed by 5 minutes of moderate pace on bike, followed by 3 minutes incline walking. Repeat this sequence 2 more times. Cool down 5 minutes and stretch. Warm up 3-5 minutes on bike Rower 2 minutes moderate pace Bike 5 minutes moderate pace Treadmill 3 minutes moderate to high incline Repeat step 2-4 three more times (total of 30 minutes) Cool down and stretch 3-5 mins Total of mins Minutes Sprint for intervals of 20 seconds recover for 40 seconds for 5 minutes Cool down 5 mins, stretch 5 mins.. 9

11 Completion Stretches Completion Stretches Upon completion of your workouts (cardio or boot camp) please stretch the muscle groups that you have worked during your session. Stretch to the point where you feel tension on the muscle, not to the point of pain. Hold stretch for 15 seconds on each side. Chest Stretch Shoulder Stretch Hip Flexor Stretch Hamstring Stretch Back Stretch Triceps Stretch Quad Stretch Calf Stretch Biceps Stretch 10

12 Training Glossary ALAP As long as possible AMAP As many as possible Straight Set This is the most common way to perform a set. Perform the required number of repetitions, rest for required time, repeat for required number of sets. This is the default way to perform your sets (if there are no other instructions, you should perform the exercise with straight sets). Superset A Superset is when you perform two exercises in succession with no rest in between. For example, if you were asked to superset a DB Fly with a BB Row, you would start by performing the required repetitions for DB Fly, then immediately pick up the BB and complete a set of BB Rows for the required number of repetitions. After completion of the superset you would rest for the specified duration. Giant Set A Giant Set is the same as a superset but with 3 or more exercises. The exercises are performed succession without rest. Drop Set Perform the required number of straight sets. As soon as you complete the last set, decrease the weight by approx % and without rest, continue on to perform as many repetitions as you can until you cannot do any more (failure). For example, if you are asked to complete 3 sets of 12 repetitions of a Dumbbell Row, followed by one drop set, you would do the following: 1 x 12 at a challenging weight (last few repetitions should be difficult to perform) then rest required amount 1 x 12 at a challenging weight (last few repetitions should be difficult to perform) then rest required amount 1 x 12 at a challenging weight, then immediately change to a lighter weight and complete as many repetitions as you can until your muscles fail and you simply cannot do anymore. *If doing drop sets with adjustable free weights such as a barbell or dumbbell with weight plates you will need to have a second bar or pair of dumbbells ready with a lighter weight. 11

13 Workout 1 1A Goblet Squat Hold a dumbbell like a goblet, with both hands around the top at chest height. Position your feet shoulder width apart and slightly turned out. Maintain a slight curve in your back, shoulders back and chest out, your core strong and tight, and look slightly upwards. Descend until your thighs are parallel with the floor, ensuring your knees do not pass further forward than your toes. Push up through your heels to raise the weight to the start position Repeat for desired number of repetitions. 12

14 Workout 1 1B DB Romanian Deadlift Grasp two dumbbells to your sides and stand with your feet shoulder width apart with all your weight on one foot. Bend forward at the hips, with the knee that is supporting your weight slightly bent, shoulders back, chest out and maintaining a natural curve in your back. Bring the other leg off the floor behind you, and bend at the hips until your body runs parallel with the ground, allowing the weight of the dumbbell to hang in front of you to balance the movement. Return to the upright position by reversing the movement and squeezing the gluts and hamstrings to contract. Keep shoulders back, and chest out at all times. Repeat for desired number of repetitions on each leg (noting that if your program states 10 repetitions; that is 10 repetitions on each side, for a total of 20 reps). Click here for the video presentation 13

15 Workout 1 2A Dumbbell Squat Grasping two dumbbells, stand with your feet shoulder width apart and your toes turned slightly outwards. Maintain a slight curve in your back, shoulders back and chest out, your core strong and tight, and look slightly upwards. Bend at your knees, pushing your hips back down in to a squat position like you are about to sit on a chair. Descend until your thighs are parallel with the floor, ensuring your knees do not pass further forward than your toes. Push up through your heels to raise the weight to the start position Repeat for desired number of repetitions. 14

16 Workout 1 2B Push Up Lie on the floor with your hands at chest height and slightly wider than shoulder width apart. Raise your body up on to your toes and palms until arms are fully outstretched, keeping your body straight. Keep your body straight at all times and lower your body by bending your arms until your chest just touches the ground, but maintain tension for the entire set. Keep your weight supported by your arms and chest at all times. Raise your body up by pushing with your chest muscles and repeat for desired number of repetitions. Click here for the video presentation 15

17 Workout 1 3A DB Swing Stand your feet shoulder width apart or a little bit wider and grasp the top of a dumbbell with both hands, holding it down in front of your body with arms extended. Bend forward at the hips with your knees slightly bent, at the same time bringing the dumbbell down between your legs. Keep your shoulders back, chest up and a slight natural curve in your back. Explosively swing the DB upwards, while straightening the knees and squeezing the glutes at the top of the movement. Swing the dumbbell only as high as you are comfortable with, just above your shoulders is a good height to aim for. Repeat for desired number of repetitions. This exercise will get your heart rate pumping! Click here for the video presentation Note: Video demonstration depicts the use of a medicine ball rather than a dumbbell. 16

18 Workout 1 3B Plank Lie prone on the floor with your palms underneath you supporting your upper body. Keep your legs together and your spine in a neutral position. Raise your body up on to the palms of your hand and the balls of your feet and toes, keeping your body straight, without allowing your middle to sag. Maintain this position for as long as possible without compromising your form! 17

19 Workout 1 CARDIO: High Knee Run Position your hands out in front of you at around chest height or slightly lower. Begin running on the spot, aiming to touch your hands with your knees. The position of your hands is a guide, you may need to lower or raise your hands depending on your level of fitness and strength. Continue alternating legs for desired repetitions (noting that if your program states 10 repetitions; that is 10 repetitions on each leg, for a total of 20 steps). Click here for the video presentation 18

20 Workout 1 CARDIO: Jump Squat Take a shoulder width or slightly wider stance and put your hands on your knees for balance. Move in to a squat position ensuring you keep your shoulders back, chest out and your back maintains a natural curve at all times. Squat down until your thighs are parallel with the floor making sure your knees do not pass the front of your toes. Once at the bottom of the squat, explode up pushing off the balls of your feet and jump as high as you can. Immediately squat back down and repeat movement for desired number of repetitions. Click here for the video presentation 19

21 Workout 1 CARDIO: Mountain Climber This is a fast, explosive movement. The movement with your legs is akin to running while holding your upper body up with your arms and core. Place your hands on the floor at slightly wider than shoulder width. Position your legs up on your toes and balls of the foot with one tucked in and under your body and the other stretched out behind you. While holding your upper body weight with your arms, keep your core tight and alternate your leg position by explosively pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. Repeat for desired number of repetitions or duration. Click here for the video presentation 20

22 Workout 1 CARDIO: Frog Jump Start in an upright position, hands by your side and feet shoulder width apart. Begin with a small jump for momentum twisting your body and as you land move down into a wide-leg squat position touching the ground in front with the opposite arm to which you are twisting and touch the ground behind you with the hand to the side you are facing. Immediately jump up and twist in the opposite direction, changing arms. Repeat for desired repetitions. Keep your head up and back straight, ensuring you squat down by pushing your hips back and do not allow your back to round. Click here for the video presentation 21

23 Frog Jump 22

24 Workout 2 Push Up Lie on the floor with your hands at chest height and slightly wider than shoulder width apart. Raise your body up on to your toes and palms until arms are fully outstretched, keeping your body straight. Keep your body straight at all times and lower your body by bending your arms until your chest just touches the ground, but maintain tension for the entire set. Keep your weight supported by your arms and chest at all times. Raise your body up by pushing with your chest muscles and repeat for desired number of repetitions. Click here for the video presentation 23

25 Workout 2 Plank Lie prone on the floor with your palms underneath you supporting your upper body. Keep your legs together and your spine in a neutral position. Raise your body up on to the palms of your hand and the balls of your feet and toes, keeping your body straight, without allowing your middle to sag. Maintain this position for as long as possible without compromising your form! 24

26 Workout 2 Bodyweight Stationary Lunge Standing with your body upright, hands by your side, take a large step and position one foot in front of the other with your toes pointed forward and the back foot raised up onto the ball of your foot. Lower your body until your knee almost touches the ground and your back and front leg form almost 90 degree angles. Push back up by contracting the quad of your front leg and glute of your back leg to the starting position. Repeat for desired repetitions (noting that if your program states 10 repetitions; that is 10 repetitions on each leg, for a total of 20 lunges). Click here for the video presentation 25

27 Workout 2 Single-leg Glute Bridge Lie flat on your back on a mat or a comfortable floor with your hands by your side. Bend one of your knees while keeping your foot flat on the floor and keep your other leg straight but not touching the ground. Push your hips up and squeeze your glutes to form a 90 degree angle at your knee while keeping the other leg straight. Concentrate on squeezing your glutes and hold for a count of 3 at the top. Repeat for both sides (noting that if your program states 10 repetitions; that is 10 repetitions on each side, for a total of 20 reps). 26

28 Workout 2 Bodyweight Squat Stand with your feet shoulder width apart, toes turned slightly outwards and your arms outstretched and parallel with the floor. Maintain a slight curve in your back, shoulders back and chest out, your core strong and right and look forward. Bend your knees, pushing your hips back down into a squat position like you are about to sit on a chair. Descend until your thighs are parallel with the floor, ensuring your knees to nod pass down further forward than your toes. Push up through your heels to the starting position. Repeat for desired repetitions. Click here for the video presentation 27

29 Workout 2 Burpee Get in the starting position by squatting down and placing your hands in front of you on the ground. Kick your feet back into a push-up position and perform one push-up. Jump your feet back to the squat position and then explosively leap up as high as you can stretching your arms up above your head. Repeat the movement for desired repetitions, keeping it fluid and one motion, do not pause in between jumps. *Beginners can leave out the push-up, simply kick the feet back and immediately bring them back in to the squat position to then continue the movement. Click here for the video presentation 28

30 Burpee 29

31 Workout 2 Oblique Crunch Lie on a mat/floor with your upper back and shoolders flat on the ground and your knees bent. Cross your hands behind your head to cradle your head and neck (do not poll on your neck). Lifting your upper body off the floor with your abdominals, reach across with one elbow to the opposite knee, before slowing lowering back down. Do the same on the other side Repeat for desired number of repetitions 30

32 Workout 3 Dumbbell Squat Grasping two dumbbells, stand with your feet shoulder width apart and your toes turned slightly outwards. Maintain a slight curve in your back, shoulders back and chest out, your core strong and tight, and look slightly upwards. Bend at your knees, pushing your hips back down in to a squat position like you are about to sit on a chair. Descend until your thighs are parallel with the floor, ensuring your knees do not pass further forward than your toes. Push up through your heels to raise the weight to the start position Repeat for desired number of repetitions. 31

33 Workout 3 Glute Bridge Lie flat on your back on a mat or a comfortable floor with your hands by your side. Bend your knees while keeping your feet flat on the floor. Push your hips up and squeeze your glutes to form a 90 degree angle at your knees. Concentrate on squeezing your flutes and hold for a count of 3 at the top. 32

34 Workout 3 Frog Jump Start in an upright position, hands by your side and feet shoulder width apart. Begin with a small jump for momentum twisting your body and as you land move down into a wide-leg squat position touching the ground in front with the opposite arm to which you are twisting and touch the ground behind you with the hand to the side you are facing. Immediately jump up and twist in the opposite direction, changing arms. Repeat for desired repetitions. Keep your head up and back straight, ensuring you squat down by pushing your hips back and do not allow your back to round. Click here for the video presentation 33

35 Frog Jump 34

36 Workout 3 Push Up Lie on the floor with your hands at chest height and slightly wider than shoulder width apart. Raise your body up on to your toes and palms until arms are fully outstretched, keeping your body straight. Keep your body straight at all times and lower your body by bending your arms until your chest just touches the ground, but maintain tension for the entire set. Keep your weight supported by your arms and chest at all times. Raise your body up by pushing with your chest muscles and repeat for desired number of repetitions. Click here for the video presentation 35

37 Workout 3 DB Overhead Walking Lunge Start holding a pair of dumbbells above your head; keep your back straight, shoulders back and locked down so they do not roll forward past your ears. Keep your core tight. Take a large step forward and lower yourself into a lunge position until your back knee is almost touching the ground. Explode up and forward by contracting your glutes and hamstrings, keeping your body upright. Drive your back leg forward to move into another lunge position. Continue alternating legs to reach desired repetitions (noting that if your program states 10 repetitions; that is 10 repetitions on each leg, for a total of 20 lunges). Click here for the video presentation 36

38 Workout 3 Skater Begin with your weight on one foot and using your arms to propel you, hop to the side as far as possible, landing on the other foot, bringing the other leg behind you and in the air, ready to jump back to the opposite side of the movement. Keep your head looking forward and back upright, but bend forward slightly at the hips. Repeat for desired number of repetitions or duration (noting that if your program states 10 repetitions; that is 10 repetitions on each side, for a total of 20 reps). 37

39 Workout 3 DB Iron Cross You will use only light weights for this exercise. Position your feet about shoulder width apart, chest up and shoulders back, holding two dumbbells directly out to the front, palms together and parallel with the floor. In one fluid motion, squat down until your thighs are parallel with the floor, by pushing your hips back, ensuring your knees do not cross your toes, your torso stays upright and pull the dumbbells out to your sides at the same time, keeping a slight bend in the elbows Push back up through your heels and bring your arms back to the starting position at the same time. Make sure your arms/hands stay at shoulder height at all times, do not let them drop Repeat for desired number of repetitions or length of time. Click here for the video presentation 38

40 Workout 3 Burpee Get in the starting position by squatting down and placing your hands in front of you on the ground. Kick your feet back into a push-up position and perform one push-up. Jump your feet back to the squat position and then explosively leap up as high as you can stretching your arms up above your head. Repeat the movement for desired repetitions, keeping it fluid and one motion, do not pause in between jumps. *Beginners can leave out the push-up, simply kick the feet back and immediately bring them back in to the squat position to then continue the movement. Click here for the video presentation 39

41 Burpee 40

42 Workout 3 Mountain Climber This is a fast, explosive movement. The movement with your legs is akin to running while holding your upper body up with your arms and core. Place your hands on the floor at slightly wider than shoulder width. Position your legs up on your toes and balls of the foot with one tucked in and under your body and the other stretched out behind you. While holding your upper body weight with your arms, keep your core tight and alternate your leg position by explosively pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. Repeat for desired number of repetitions or duration. Click here for the video presentation 41

43 Workout 3 Standing Calf Raise Position your toes and balls of your feet on a step or ledge with your arches and heels extending off the back. You can also do this on flat ground. Raise your heels off the step or floor by extending your ankle as high as possible. Squeeze at the top of the movement and lower slowly back to the starting position. Repeat for desired repetitions. Click here for the video presentation 42

44 Workout 3 Plank Lie prone on the floor with your palms underneath you supporting your upper body. Keep your legs together and your spine in a neutral position. Raise your body up on to the palms of your hand and the balls of your feet and toes, keeping your body straight, without allowing your middle to sag. Maintain this position for as long as possible without compromising your form! 43

45 Workout 3 Jump Squat Take a shoulder width or slightly wider stance and put your hands on your knees for balance. Move in to a squat position ensuring you keep your shoulders back, chest out and your back maintains a natural curve at all times. Squat down until your thighs are parallel with the floor making sure your knees do not pass the front of your toes. Once at the bottom of the squat, explode up pushing off the balls of your feet and jump as high as you can. Immediately squat back down and repeat movement for desired number of repetitions. Click here for the video presentation 44

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47 Additional Resources Here are some Additional Resources for you Ideal Body Bootcamp The Complete Outdoor Workout Solution If outdoor or minimal equipment training is your thing you ll love this compilation of 12 months worth of fully illustrated workout manuals. Also perfect for travelling! Read more... Recipes, Workouts and Motivation Galore! From instantly downloadable recipe e-books, additional workout programs and more visit our Digital EBooks page to Stock up on all the tools you need! 46