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Sarah: Hi everybody! Welcome to Diet.com, I am your host Sarah and I am here with to Diet.com fitness expert Katrina.
Katrina: Today, I am going to put Sarah through a full body boot camp workout.
Sarah is going to get a heart rate up with just a short jog warm up, and I want you to do butt kicks down to the halfway pointing on the dock. Kick your heels in to your glutes, followed by your legs and your hamstrings. You are going to come back and do a walking lunge, twisting towards the leg that you step out with, make sure that you lunge out, drop straight down, and your front knee does not go off your toes in your back foot and in your front foot stays straight.
We are going to start 10 jumping jacks.
Good now I want you down on a plank, on your arms. So your hands are about shoulders width apart, neutral spine, and your core is tight, makes you breathe. Okay, now, I want you to alternate bring your knees to your elbows slowly.
Now, mountain climbers, explode, bring your knees up to your elbows keep your core tight, makes you breathe. See the little far apart, you are going to do pushups, okay, 10 more jumping jacks.
No jumping in the water.
Now, you are going to do shuffles from side to side, and you are going to do side lunge and touch down. Okay, so you are going to from side to side. We are going to do it for 20 seconds. Make sure that you keep your knee in line with your ankle when you lunge the side and touch down.
Okay, now I want you to start doing the shoulder presses, so press as you go down, press good. Press right above your head, now jog to the end, you are going to jog back. This is fun.
Stop right there you want to do butt kicks. Come forward, okay, high jogs coming forward, put your knees high, okay, down to the ground going to a plank.
Bring your knees up to your elbows, squeeze your abs, bring your hips down a little bit, there you go. Neutral spine.
Mountain climbers, makes you breathe.
Hop up, jog to the end and you are going to jog back, butt kicks, high jog. Okay side shuffle with the side lunge. Make sure your knee does not drop over your toe. Okay, now I want you to do side to side lunge and arm raise. You are going to do five on one side and five on the other.
I want you to go onto a plank. Okay we are just going to hold up for ten, ten. Now, that actually did not take my butt. That was it, and that was about 15 minutes, so that was really good. Good job.