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- เผยแพร่เมื่อ 9 ก.พ. 2025
- Full Bootcamp Playlist - • Boot Camp: Learn about...
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Step 1: Flutter kicks
Do flutter kicks: Laying on the back with your hands tucked under your lower back, raise your legs 6 to 8 inches from the ground and kick them up and down alternately.
Step 2: Leg splitters
Do leg splitters: In the same position as the flutter kicks, spread your legs out and bring them back together.
Step 3: Overhead claps
Try overhead claps: Spread your arms out to your sides so your body forms a T shape. Bring your hands over your head and clap them together, bring them back to the starting position.
Step 4: Planks
Go into the plank: forearms resting on the floor in a sit-up position with your back straight. For an added challenge, use an exercise ball with the plank.
Step 5: Toe touches
Do toe touches: Starting in a stand position, squat down keeping your back straight and touch your toes--come up and repeat.
Step 6: Ski jumpers
Try ski jumpers: With your hands on your head, jump from side to side.
Step 7: Donkey kicks
Do the donkey kick: With your hands on your head, use both feet to kick your butt in a jumping motion with your heels.
Step 8: Mountain climbers
Try mountain climbers: In a push-up position, simulate running in place.
