The EMPOWERED
BOOT CAMP
WEEK 1 - DAY ONE - CONDITIONING
You have up to 24 hours to complete both Day and Night Routines. Follow the Meal Plan for each day and if you do not know how to properly do an exercise look it up. You can get help from videos online or get help from someone you know who can properly demonstrate the exercise.
If you really want this you will go for it.
DAY ROUTINE:
Complete this full routine in 30 minutes or less. If you are not able to complete in 30 minutes, perform 5 additional Push Ups (always unassisted/without using your knees).
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1 Mile Run
20 x Flutter Kicks
10 x Push Ups (assisted/with knees, as needed)
5 x Burpees
NIGHT ROUTINE:
Complete this full routine in 5 minutes or less. If you are not able to complete in 5 minutes, perform 5 Push Ups.
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10 Second Plank
20 x Crunches
30 Second Wall Sit
40 x Calf Raises
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