Full Body Bootcamp

Whether you need to refresh your routines or start a new one completely, this 20-minute full body maintenance bootcamp workout will get you started! Join Flex & Flow’s Jamie King for a powerful full body burner that will energize your core, activate your legs and glutes, and strengthen your whole upper body.

Warm-Up:

• Cow / Cats x 5
• Child’s pose -> table top push-ups x 10
• Hover table top pose -> plank pose with knee taps x 5
• Knee to tricep (alternating) in plank pose x 20 seconds
• Mountain climbers - x 15 seconds
• Alternating reverse lunges -  20 seconds
• Squats x 20

Workout:

• Hover table top + tap knees X3 -> plank (option to add a push-up) x 6
• Alternating reverse lunges (optional to add a jump)
• Squat + twist x 20
• Forearm plank -> plank -> mountain climber ascending ladder (from 2-5)
• Core with heel taps x 20
• V-ups x 10
• Alternating leg drops with 5 pulses - 3 rounds / leg
• Push-up + push backs x 10
• Squats (optional to add jump) x 20 seconds
• Alternating forearm side planks x 10

Cool down:

• Child’s pose with tricep stretch
• Seated cat / cows
• Seated side bend (Right+Left)