Welcome to Bootoga!!!
I created and designed this exercise routine to promote a healthy maintenance of mind and body. Bootoga is a blending of bootcamp and restorative yoga. The theme is to maintain mindfulness and fluidity in the “struggle”. This concept will be practiced in each workout and will overflow into your daily life if you allow it.
Bootcamp exercises target muscles in their shortened/contracted form while yoga strengthens muscles in their lengthened form. By moving directly into a restorative yoga pose immediately following every strenuous exercise, you’re allowing your body to balance and process the information you’ve just provided. You are promoting mindfulness and fluidity in the struggle.
So here’s the plan…
It’s up to you as far as what individual “bootcamp exercises” you choose to do (bootcamp exercises are defined as those requiring little or no equipment, i.e. yoga mat, hand weights, thera-band, kettle bell, etc. or nothing at all). Mix it up! Lunges, push-ups, crunches, burpees, skaters, reverse lunge, hand weights, calf raises, jumping jacks, planks, jump rope, mountain climbers, flutter kicks, butt kicks, sprints, Russian twists, bridges, your favorite Pilates exercises, strength yoga poses, cardio intervals, the list goes on!
Incorporate cardio into your Bootoga routine or do it separately, just get you heart pumping!!!
Every “bootcamp exercise” is performed for a set amount of time, 1, 2, or 3 minutes dependent upon your skill level with that particular exercise. Then, that exercise is time matched with a restorative yoga pose.
For example, if you do crunches for 1 minute (repetitions are not important here, focus on form and precision to maximize healthy muscle development) your next exercise may be practicing pelvic tilts for 1 minute to strengthen the support the muscles around you low back, particularly the abdominals. Pelvic tilts are also a great relief for low back pain.
If you plank for 2 minutes, try moving into Child’s pose for 2 minutes for a gentle stretch in your hips, thighs and ankles. Child’s pose can also relieve back pain.
The Reclining Big Toe pose may be used to follow lunges or squats to stretch your hips, thighs, hamstrings, groins, and calves. This pose also strengthens the knees.
Following a 3 minute set of jumping jacks, rest in a Reclining Bound Angle pose to stretch your inner thighs, groins, and knees.
The Happy Baby pose may be paired with sprints, squats, or lunges to release the low back and stretch the hamstrings.
Here is a LIST of Restorative Yoga Poses with pictures and guidance. Find a few poses you love and stick with them OR mix it up with new matches each week. There are no right or wrong matches…just do what feels good!
Complete EVERY workout with corpse pose for the length of your longest interval. The corpse pose allows your body time to process the information it received during your workout and works for every exercise you can dream up, so when in doubt, corpse out! 😉
Join me in our Cocktail Dress Challenge FB group for motivation, support, nutrition tips, and new challenges! All join requests must be accompanied by a personal FB message to ME or a subscription to this site (gotta weed out the spammers ;-)).
Have fun with it and do what feels good!
The 30 Day Cocktail Dress Challenge is ongoing and can be started at any time for an intense fitness kickstart. Please reach out to me or the group member who invited you for accountability and support if starting the challenge on your own. The entire group focus will revert back to the 30 Day Cocktail Dress Challenge with countdown and accountability 30 days prior to each Essante Organics Great Green Event (every March and September).
Are you up for the challenge?