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FITNESS PLAN
REMEMBER!
For best results
try & complete
this workout
3 times a week!
Youll need:
Tips:
Comfortable clothes,
A space to workout,
A step (even just on the bottom of
your staircase)
A chair, and
Something soft to lie on.
STRETCHES
1
BOO TEA
1. S
tand with your feet in line with
your shoulders, one foot extended
infront.
QUADRICEP STRETCH
HAMSTRING STRETCH
3
CIRCLES STRETCH
Circle your wrists clockwise
then anticlockwise for 5 seconds.
Do the same with your head, arms
and ankles one at a time.
SHAKE IT OUT!
Give your body a shake all over!
5
SPINE CURVE STRETCH
1. C
ross one arm horizontally
over your chest, holding it with
opposite forearm, just above the
elbow joint.
STRETCHES DONE!
FEELING WARM?
MOVE ONTO THE BOOTEA
FINESS WORKOUT PLAN!
WORKOUT
BOO TEA
(APPROX 30 MINS)
CRUNCHES
Increase difficulty:
Throughout the crunch, lift your legs off the floor to a comfortable height.
Increase difficulty:
When pushing
through your heels
jump upwards in a
burst action.
SQUATS
Increase difficulty:
Straighten your legs so
youre balancing on your
heels.
FROG JUMPS
TRICEP DIPS
Decrease difficulty:
Move your feet closer to the bench.
2. M
ove your bum in front of chair with your legs bent &
feet placed hip-width apart on the floor.
4. Once you reach the bottom, slowly press off with your
hands & push yourself back to the starting position.
Repeat 10-15 times, rest for 30 seconds & repeat
twice more.
WORKOUT
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(CONTINUED)
Increase difficulty:
Hold the V for longer.
V SIT
Decrease difficulty:
Lift one leg up to the V position, lower
the leg & lift the other. Repeat.
REMEMBER!
Listen to your body.
Hold off on exercise
if you feel dizzy,
very out of breath
or very fatigued.
PRESS UP
6
Increase difficulty:
Place your hands closer
together or further apart
& increase reps.
JUMPING JACKS
SIDE PLANK
WORKOUT
BOO TEA
(CONTINUED)
1. S
tand with your feet together
& your hands on your hips.
2. Lunge forward with your right leg,
knees bent & bending your left leg
towards the floor.
3. Push off the ground with your feet,
jump up, switch legs in mid air, &
land with your left leg in a forward
lunge.
EXPLOSIVE LUNGES
Decrease difficulty: Dont jump; after each lunge
forward, step back to the starting position & lunge
forward with your alternate leg. Repeat.
10
11
SIDE LEG RAISES
SIDE TO SIDE
Increase difficulty:
Throughout exercise
lift your legs off the floor
to a comfortable height
Decrease difficulty:
Bend your top leg
during the exercise
1. L
ie on your back, knees bent, feet flat on the
floor, with your arms at your sides.
1. L
ie on your side, one arm bent & resting
underneath your head. Your other arm should
be in front of your body, palm facing down.
1. S
tart on your hands & knees, hip width apart.
12
PLANK
COOL DOWN (APPROX 5 MINS)
WELL DONE!
YOUVE COMPLETED THE BOOTEA FITNESS WORK OUT!
Next time you do this workout try and
perform better than you did last time;
whether its holding that plank for longer
or doing more crunches. But always
remember to progress at the right pace
for you! Now grab your water bottle and
hydrate, rest and feel proud of yourself!
BOO TEA
www.bootea.com