This week I’m going all out. I’m doing the one week bootcamp by Jennifer Cohen and I’m drinking Muscle Milk afterwards to help me recover faster. After this week, I’m going to be leaner, stronger, more sculpted and most of all “photo shoot-ready.”
You can do it too! It’s very simple, just watch this special video I created that show you step-by-step how to do the actual exercises, do the work and get ALL the glory.
I’m prepping for my photo shoot to create my Facebook cover photo. I am so excited, my husband, Alvin, is a whiz with the camera and is going to do the shoot. I wanted to share this part of my journey with me so you can be photo shoot-ready too.
Here’s how the bootcamp works:
The bootcamp consists of 9 exercises. Believe me, you’re going to work and you will get results.
You will perform each exercise for 60 seconds (1minute), then you rest for 30 seconds in between each exercise.
One full round consists of all 9 exercises.
Jennifer Cohen’s One Week Boot Camp:
Complete each of these exercises and rest 30 seconds before moving onto the next. You will complete this sequence a total of four times!
Jump Rope (60 seconds) Jump Rope for one minute. Remember to jump on the balls of your feet, don’t jump too high, and keep your arms & shoulders as still as you can. Great cardio for your entire body.
Forward Lunges (60 seconds) Forward Lunges for one minute. Stand straight with your legs hip width apart. Step forward and downward until your lead leg is at a 90 degree angle, and your back knee almost touches the ground. Return to standing position and repeat. Works quads and glutes.
Walkout planks (60 seconds) Walkout planks for one minute. Get in the push-up position, in a straight line from your head to your ankles. Contract your abs and walk your hands forward, keeping straight. When you’re out as far as you can go, walk your feet in until you’re back in the push-up position. Works core, shoulders and arms.
Jump squats (60 seconds) Jump squats for one minute. Start in a regular squat position, with your arms out in front of you and your knees bent as if you were sitting on an imaginary chair. Jump up as high as you can, arms reaching towards the ceiling, and after landing lower yourself back into the squat position. Works quads and calves.
Push-ups into T stabilization (60 seconds) Push-ups into T stabilization for one minute. Get into the push-up position. Keeping your core tight, push up and out with one arm, lifting one arm towards the sky and opening your chest as big as possible, using your core to stabilize yourself. Return to push-up position and repeat. Works core, legs, arms and back.
Seated rotation (60 seconds) Seated rotation for one minute. Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating.
Half Burpee (60 seconds) With your arms at your sides, stand with your feet hip-width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back so you’re in a pushup position with your back straight. Quickly reverse the motion to return to start. That’s one rep.
Leg drops (30 seconds) Leg drops for 30 seconds. Lay out on the floor with your fingers laced behind your head and elbows out to the sides, chin off your chest. With your legs in the air as straight as possible. Slowly lower your legs as low as you can go while keeping your lower back on the ground. Go as far as you can before slowly returning to start position. Works the core and lower back.
Bicycle crunches (40 seconds) Bicycle crunches for 30 seconds. Get into crunch position, keeping your elbows in line with your ears and your neck straight (imagine a tennis ball under your chin). Keeping your abs tight and your shoulders off of the ground, raise your knee up to your opposite elbow, twisting your core and extending your other leg for balance before returning to start position. Repeat on the opposite side.
Do this routine 4 days a week and on off days, do 45 minutes of cardio of your choice. Got it?
Now you’re ready to go!
All you need to do is perform this bootcamp at least 4 times this upcoming week. Remember to drink your Muscle Milk to help your muscles recover faster and help you get stronger.
Let me know how it goes by commenting on this post.