Boot Camp Workout #1

Here is what a first workout might look like (boot camp style).

Important Note: This blog is for educational purposes only. It is not medical advice and it is not intended to replace the advice of physicians or health care professionals. Always consult with your physician before beginning or making changes to your diet and exercise program, for diagnosis and treatment of illness or injuries, and for advice regarding medications.

I recommend that you hire a qualified personal trainer at least for a few sessions to make sure that your technique is safe and effective and to create a customized exercise program.

For descriptions of any of these exercises please contact me fitmusician@gmail.com .

If you live in the Greater Toronto area I would be happy to meet with you for a complimentary consultation.

1. Warm Up
a) Jumping Jacks or Jump Rope x 20 seconds
b) 1/2 Push Ups x 20 sec.
c) Stick-em-up Wall Slide x 20 sec
d) 1-Leg Pelvic Bridge x 20 sec.
e) Plank x 20 sec.
f) Bird Dog x 20 sec.

Rest 1 minute then Repeat 1a - 1f (rest between each exercise as needed)


2. Strength Circuit
a) Push Ups - 30 seconds
b) Split Squat - 30 seconds per leg
c) Mountain Climber - 30 seconds

Rest 3 minutes - drink water then Repeat 2a - 2c


3. Conditioning Circuit
a) Prisoner Squat x 30 sec
b) Plank x 30 sec
c) Cross Crawl x 30 sec
d) 1-Leg Pelvic Bridge x 30 sec each leg
e) Side Plank x 30 sec

Rest 2 minutes then Repeat 3a - 3e


4. Cool Down and Stretching
Stretch major muscles and any areas requiring additional flexibility due to daily overuse. This is especially important for musicians because of one-sided performance / practice positions and long time spent in one position.

~ Erica Jensen, FitMusician

http://twitter.com/fitmusician
http://fitmusician.blogspot.com
fitmusician@gmail.com