Printable Workout: Day 5 Bootcamp

Bridges

12 reps

Lie on your back with abs engaged, feet flat, knees bent and arms at your sides.

Exhale and bridge your hips up towards the ceiling.

Inhale and lower back down to complete one rep.

Single Leg Bridges

8 reps

Lie on your back with abs engaged, feet flat, knees bent and arms at your sides. Extend your right leg up in line with the hip.

Exhale and bridge your hips up towards the ceiling.

Inhale and lower back down to complete one rep. Move on to the next exercise (below) before switching sides.

Bridging Leg Lifts

8 reps

Begin in the single-leg bridged position where you ended the previous exercise, keeping abs in and hips level.

Inhale and lower your extended leg down as far as you can without hurting your back (or changing the position of your back).

Exhale and raise your extended leg back up to the hip to complete one rep. Finish all reps on this side, then move switch sides to complete Bridging and Bridging Leg Lifts before moving to the next exercise.

Hip Abduction (Outer Thigh Lifts)

8 reps, 8 circles in each direction

Lie on your left side with elbow under the shoulder, abs engaged, legs stacked and in line with your body, and toes pointing forward. Use your top hand for support on the floor in front of you.

Exhale and lift your top leg up as high as you can with control.

Inhale to lower back down to complete one rep. Repeat 8 times.

Next, move the leg in a big circle (not pictured) by kicking forward, up, backward and down 8 times. Then go in the opposite direction (backward, up, forward and down) to complete 8 circles. Switch to opposite side.

Hip Adduction (Inner Thigh lifts)

8 reps, 8 circles in each direction

Lie on your left side with elbow under the shoulder, abs engaged, legs in line with your body, and toes pointing forward. Bring your top leg behind (pictured) or in front, foot on the floor.  Use your top hand for support on the floor in front of you.

Exhale and lift your bottom leg up as high as you can with control.

Inhale and lower back down to complete one rep. Repeat 8 times.

Next, move the bottom leg in a big circle (not pictured) by kicking forward, up, backward and down 8 times. Then go in the opposite direction (backward, up, forward and down) to complete 8 circles. Switch to opposite side.