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Basement Bootcamp

If hitting the gym isn’t your style, try at-home, easy, no equipment workouts for a healthy life style. 

About the trainer: Alexandra “Ali” Bourgerie, aspiring athletic trainer and junior, has put together this at-home workout that she has learned in her APC class with Coach Emily Good.

Kneeling crunch

1. Kneel on hands and knees and reach left arm forward as you extend right leg behind you, both parallel to 

the ground. Pull in abs to maintain balance. Draw right knee and left elbow together.

2. Slowly extend arm and leg again and repeat. Do 8 to 15 reps, then switch sides to complete rep. 

Push-up with hip twist

1. Get into a push-up position on hands and either toes or knees. Contract abs and lift right leg, knee bent and foot flexe

d so bottom of foot faced up, and cross it over left leg, rotating hips and looking to the right.

2. Return to start, do a push-up and repeat with left leg. Do five or six reps on each side. 

Prone Row

1. Hold a 5- to 10-pound dumbbell in each hand and get in push-up position on weights and toes. 

Align wrists under shoulders and keep feet wide. Draw left hand toward hip.

2. Lower to starting position and repeat with right hand to complete one rep. Do 8-15 reps.

Heel Bridge

1. Lie on your back on a mat or carpet with your heels on the edge of a sturdy chair. Bend knees at 90 degrees.

2. Place arms at your sides, palms down. Dig your heels into the chair as you contract, lift your rear to form a 

diagonal line from knees to shoulders. Lift left leg, hold for five seconds and lower. Repeat on right.

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