basecamp bootcamp by Krystina Dowdell

Warm-up (15 minutes)

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Lower Body

  • Standing Hamstring Stretch x 8 reps on each side

  • Low Lunge with T-Spine Rotation x 8 reps on each side

  • Heel Tap (Front) x 8 reps on each side

Upper Body

  • Arm Circles (Shoulder Joint) x 8 reps on each side

  • Reach + Retract (Scapula/T-Spine) x 8 reps on each side

  • Wrist Circles (Wrist Joint) x 8 reps on each side

Working Set (30 minutes)

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Upper Body

  • Beast Hold x 30 second hold

  • Plank Pulse OR Plank Walk-up x 10 reps

  • Seated Russian Twist OR Boat Hold x 30 seconds

  • Repeat 3 times

Lower Body

  • Hinge x 8 reps on each side

  • Squat x 8 reps on each side

  • Lunge x 8 reps on each side

  • Repeat 3 times

Cool Down (10 minutes)

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Lower Body

  • Walking Hamstring Stretch

  • Standing Quad Stretch

  • Side Lunges

Upper Body

  • Arm Circles x 8 reps each side

  • Wrist Circles x 8 reps each side

  • Neck Circles x 8 reps each side

Breathwork (5 minutes)

For De-compression

  • Walking Hamstring Stretch

  • Standing Quad Stretch

  • Side Lunges