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Feral Workouts

Ariane Hundt's Ten Step Home Bootcamp

Ariane Hundt!

[Wherein Feralicious Spirit Guide Ariane Hundt, creator of our fave Brooklyn Bridge Bootcamp, offers you her free — and machine-free — Home Bootcamp workout. ~The Eds.]

Hello Dear Challengers! The following ten step workout alternates fat-burning cardio moves with strengthening exercises. It's entirely unplugged, and thus perfect for your living room, or office, or nearby park.... Perform the 10 exercises back-to-back, quickly moving from one to the next. Time and strength allowing, repeat the routine one, two, or three times in a session. Finish with two minutes of stretching to let your heart rate and muscles recover. For maximum results, revisit the workout three times a week. Then, please try to enjoy your newly firm behind, lean abs, and strong arms....

• 2 Minutes of Running in Place — Lift your Knees as high as possible (Cardiovascular.)
• 10 Push-ups — Beginners: Keep your knees on the floor.  Advanced: Go for the full push-up (Chest, back, shoulders, arms, core.)
• 10 Triceps Dips — Sit on the floor with your fingers facing your legs. Lift your backside off the floor and bend your elbows, dipping towards the floor. Push yourself up with your arms and repeat. (Triceps, shoulders.)
• 20 Hip Lifts — Lie on your back and elevate your feet on a chair. With hands by your body, lift up your hips. Hold for 2 seconds, lower and repeat. (Glutes, hamstrings, calves.)
• 50 Jumping Jacks — Choose your style (Cardiovascular.)
• 10 Lunges (on each side!) — Stand with left leg forward, right leg back, about 3 feet apart. Lower your right knee towards the floor. Make sure your left knee never goes beyond the toes. Lift and lower again. (Legs, hips, glutes.)
• 10 Squat Jumps — Stand with your feet hip width apart. Squat down and jump up in the air, then land softly. (Cardiovascular.) 
• 25 Squats — Stand with your feet hip width apart. Hands out to the front, sit back into a squat. Hold for 2 seconds, then lift to standing, squeezing your glutes (butt muscles) as you lift. (Glutes, legs, lower back.)
• 30 Mountain Climbers — Get into pushup position and while keeping your shoulders above your hands, bring your left leg towards your chest, hold for 2 seconds, then bring it back. Switch legs and repeat. (Cardiovascular, shoulders, arms, legs, abs.)
• 30 Seconds of Plank — Place your shoulders above your elbows, folding your hands. Lift your body up so you are parallel to the floor. Hold yourself up in plank for 30 seconds, breathing steadily. (Core, shoulders, arms.)