The EMPOWERED
BOOT CAMP
WEEK 1 - DAY FOUR - 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.
New day and a new opportunity to be your best self, remember no television and no cell phone after 6:00pm (unless there is an emergency/immediate need). This week your special task is to set aside a good time to clean. Clean your home/environment by the end of this week. This is meant to work wonders for your mental state and its an order. No excuses, just do 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).
​
10 Minute Run
(then complete the following)
​
10 x Push Ups (unassisted)
20 x Sit Ups
10 x Lunges (each leg)
​
REPEAT x 3
​
NIGHT ROUTINE:
Complete this full routine in 10 minutes or less. If you are not able to complete in 5 minutes, perform 5 Push Ups.
​
20 x Calf Raises
10 x Fire Hydrants (each leg)
5 Second Cobra
​
REPEAT x 3
​