Northern Bootcamp's #AdBreakExercise Guide

#AdBreakExercise Guide

Following the relaunch of our AdBreakExercise here’s an explanation of the exercises you’ll need!

If you have any questions, are struggling with any of the exercise, or to share your #AdBreakExercise then contact us either on Facebook or Twitter!

  • Burpee – 3 minutes, 30 seconds on, 30 seconds off
    • Stand with your feet shoulder-width apart, weight on your heels, and your arms at your sides.
    • Lower your body into a squat with your hands on the floor in front.
    • With your weight on your hands, jump your feet back to softly land on the balls of your feet in a plank position.
    • Then reverse the process, and explosively jump up into the air.
    • Land and immediately lower back into a squat for your next rep.
  • Arabesque – 15 reps each leg, 2 sets
    • Stand with feet hip-width apart, right arm reaching toward ceiling.
    • Extend right leg back and lift 5 to 7 inches, knee facing floor and toes pointed.
    • Lower and repeat 15 times.
    • Do 15 reps with your knee facing out to the right.
    • Repeat on left
  • Butt Kicker – 30 reps each leg, 2 sets
    • Get down on all fours and lift right leg to hip height with foot flexed, knee bent 90 degrees.
    • Extend leg as if you were stamping an imprint of your sole on the ceiling.
    • Return leg to hip height and repeat for 30 reps; switch sides.
  • Butt Lift – 30 reps knees together, 30 reps knees apart
    • Lie face up with knees bent, feet hip-width apart.
    • Lift butt and bring knees together.
    • Hold for 2 counts, release knees, and lower butt to just 1/2 inch above floor.
    • Repeat 30 times.
    • Without coming down, do one more round of 30 with knees apart.
  • Leg Lift – 30 reps each leg
    • Lie face up with knees bent, feet hip-width apart.
    • Extend right leg 4 inches off floor.
    • Lift hips 6 inches, then lower to 1/2 inch above floor.
    • Repeat 30 times; switch legs.
  • Push Ups – 30 reps
    • Get into a high plank position. Place your hands firmly on the ground, directly under shoulders.
    • Lower your body, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck, until your chest grazes the floor.
    • Push back up.
  • Knee-Ups – 60 seconds
    • Stand and quickly alternate lifting right and left knee to hip height.
    • (Do as many as you can for 1 minute.)
  • Jumping Jacks – 30 reps
    • Stand with your feet together and your hands down by your side.
    • In one motion jump your feet out to the side and raise your arms above your head.
    • Immediately reverse that motion by jumping back to the starting position.
  • Superman – 15 reps
    • Lie face down on ground with arms extended in front of you.
    • Simultaneously lift arms and legs a few inches off ground and hold for 5 seconds. Lower slowly to start and repeat.
  • Oblique-Twist Triceps Push-Up – 20 reps each side, 2 sets
    • Lie on mat on your right side, hug rib cage with right arm, and place left hand on floor in front of right shoulder. Bend right leg behind you and lift leg a few inches to hip level, toes pointed.
    • Press through left palm to lift torso off floor until left arm is nearly fully extended. Simultaneously raise left leg as high as you can.
    • Lower to start.
    • Do 20 reps, switch sides and repeat. Do 2 sets.
  • Bicycle Kicks – 60 seconds
    • Lying on the back, fully extend legs.
    • Place arms above the head or off to the side for added stability.
    • Slowly bring the left leg toward the chest, bending at the knee as it comes to the chest. Bring it as close as it will go.
    • When left leg is at chest, bring the right leg, bending at the knee, toward the chest while at the same time, extending the left leg back to its straight position.
  • Mountain Climbers – 20 reps
    • Adopt a press up position.
    • Holding this position, bring your left knee to your left elbow (your knee will travel linearly forward until it’s next to your arm on the inside, and then will extend your leg back).
    • Repeat the same motion with your right leg to your right elbow.
  • Plank – 45 seconds
    • Start by getting into a press up position.
    • Bend your elbows and rest your weight on your forearms and not on your hands.
    • Your body should form a straight line from shoulders to ankles.
    • Engage your core by sucking your belly button into your spine.
    • Hold this position for the prescribed time.
  • Sit-Ups – 30 reps
    • Lie on your back with your knees bent and your feet flat on the floor.
    • Place your fingertips behind your ears.
    • Pull your shoulder blades back so your elbows are out to the side.
    • Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
  • Crunches – 30 reps
    • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    • Cross your arms across your chest, holding the opposite shoulder
    • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
    • Gently pull your abdominals inward.
    • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
    • Hold for a moment at the top of the movement and then lower slowly back down.
  • Lunges – 30 reps
    • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
    • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
    • Keep the weight in your heels as you push back up to the starting position.
  • Squats – 25 reps
    • Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
    • Extend arms out straight so they are parallel with the ground, palms facing down
    • Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
    • While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
    • Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.
  • Triceps Dips – 25 reps
    • Position your hands shoulder-width apart on a secured bench or stable chair.
    • Slide your butt off the front of the bench with your legs extended out in front of you.
    • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
    • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
    • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
  • Wall Sit – 60 seconds
    • Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
    • Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
    • Hold for 60 seconds.
Be motivated, be energised, be a part of the northern bootcamp experience Book Now
Log in | Register