Sunday, April 17, 2011
I've been doing an beginner bootcamp video that I loooove!
I do this workout once a day and it gets a great sweat going but there is one problem. My knees aren't very strong and after doing this for so long with the lunges and what not, my knees are starting to hurt. So I've taken a few of the workouts in this video and put them into my own 'knee-friendly' workout.
It's a 22 minute workout that you can modify to your own liking.
2 minutes of alternating knee lifts and kicks
2 minutes with weights knee lifts and kicks
3 minutes of speed running in place (quick small steps, knees bent)
3 minutes of punches (feet apart, alternate 30 seconds punch left-right, 30 seconds punch up, 30 seconds punch down, repeat)
2 minutes speed run in place
1 minute pushups
3 minutes crunches (1 minute reg. cruches, 1 minute alternating sides, 1 minute bicycle crunches)
1 minute back lifts (laying on stomach, reach one arm in front of you and lift off ground with your back, hold and alternate left and right)
3 minutes weights (1 minute bench presses, 1 minute butterfly, 1 minute lifts)
2 minute cool down (walk in place, loosen those joints, whatever cools you down)
There it is! My knees don't hurt and my calves and shoulders are burning! It feels AWESOME!