BOO TEA

FITNESS PLAN
REMEMBER!
For best results
try & complete
this workout
3 times a week!

Youll need:

Tips:

Comfortable clothes,
A space to workout,
A step (even just on the bottom of
your staircase)
A chair, and
Something soft to lie on.

Always engage your stomach

muscles by tensing them to engage
your core to perform exercises
safely.
If you feel dizzy or in pain at any time
you must stop exercising, rest &
consult your doctor.

WARM UP (APPROX. 5MINS)

1. March on the spot: making sure your legs are
raised level with your hip for 60 seconds.
2. On a step; place your right foot on the step, then
left foot on the step, then right foot on the floor,
then left food on the floor. Repeat for 30 seconds
approximately 12-18 repetitions.

3. On a step: jump with both feet onto the step,

count to 1 second, then jump with both feet
back on to the floor. Repeat for 30 seconds
approximately 12-18 repetitions.
4. Jumping jacks: repeat for 30 seconds
approximately 20-30 repetitions

STRETCHES
1

BOO TEA
1. S
 tand with your feet in line with
your shoulders, one foot extended
infront.

2. Keeping the front leg straight, bend

your back leg, resting both hands on
the bent thigh.
3. Slowly exhale, keep the front leg
straight, tilt your foot uwards to
stretch even further.

QUADRICEP STRETCH

4. Hold for 10-15 seconds, repeat with

other leg.
1. Stand holding onto a secure object
like a wall.
2. Raise one heel up & towards your
bum, grasping hold of your foot on
your shoelaces, with one hand.
3. Inhale, slowly pulling your heel to
your bum while gradually pushing
your pelvis forward.

HAMSTRING STRETCH
3

HAND DOWN SPINE STRETCH

1. Extend one hand down the
centre of your back, fingers
pointing downward.
2. Use the other hand to hold
the elbow.
3. Exhale slowly, pulling gently
downward on your elbow.
4. Hold for 10-15 seconds,
repeat with the other arm.

CIRCLES STRETCH
Circle your wrists clockwise
then anticlockwise for 5 seconds.
Do the same with your head, arms
and ankles one at a time.

SHAKE IT OUT!
Give your body a shake all over!

4. Try to keep both knees together.

Hold for 10-15 seconds, Repeat
with other leg.

SHOULDER STRANGLE STRETCH

5
SPINE CURVE STRETCH

1. C
 ross one arm horizontally
over your chest, holding it with
opposite forearm, just above the
elbow joint.

1. Begin the stretch by lying front

first on your mat/towel, with
your hands close to your chest,
pointing your fingers forward.

2. Exhale, slowly pulling your upper

arm in toward your chest.

2. Exhale, pushing yourself up

with your arms and squeezing
your buttocks while keeping your
feet
on the floor.

3. Ensure the hips and shoulders

remain facing forwards.
4. Hold for 10-15 seconds, repeat
with other arm.

STRETCHES DONE!

FEELING WARM?
MOVE ONTO THE BOOTEA
FINESS WORKOUT PLAN!

3. To feel the stretch in your neck,

look up to the ceiling. Hold for
10-15 seconds.

WORKOUT

BOO TEA

(APPROX 30 MINS)

1. Lie on your back with your knees bent

and feet flat on the floor.

2. Place hands behind your head, elbows in

line with your ears.
3. Keep your back flat on floor & stomach
muscles contracted, exhale and raise your
chest up off the floor towards your legs.
Slowly lower back down. Repeat 15-20 times,
rest for 30 seconds & repeat whole exercise
twice more.

CRUNCHES
Increase difficulty:
Throughout the crunch, lift your legs off the floor to a comfortable height.

1. Stand with your head facing forward & your chest

held up & out.
2. Place your feet shoulder width apart. Extend your
hands straight out in fornt of you to help keep your
balance.

3. Bend your knees and sit down like youre in an

imaginary chair. Keep your head facing forward as your
upper body bends forward.

Increase difficulty:
When pushing
through your heels
jump upwards in a
burst action.

SQUATS

4. Lower down until your thighs are as parallel to the

floor as possible. Press your weight back onto your
heels.
5. Keep your stomach and thigh muscles tense,
pushing through your heels to bring yourself back to
the starting position. Repeat 10 times. Rest for 30
seconds & repeat whole exercise twice more.

Increase difficulty:
Straighten your legs so
youre balancing on your
heels.

FROG JUMPS
TRICEP DIPS
Decrease difficulty:
Move your feet closer to the bench.

1. Position your hands shoulder width apart on a chair

in a stable position. Always keep tension on your
triceps and not on elbow joints.

1. Start in a sitting position bent down with

fingers touching the floor & balancing on the
balls of your feet.

2. M
 ove your bum in front of chair with your legs bent &
feet placed hip-width apart on the floor.

2. Push off the ground using your feet and jump

as high as you can.

3. Slowly bend at your elbows & lower your upper body

towards the floor until your arms are at a 90-degree
angle. Dont let your bum touch the floor.

3. Reach up to the sky as you jump

4. Once you reach the bottom, slowly press off with your
hands & push yourself back to the starting position.
Repeat 10-15 times, rest for 30 seconds & repeat
twice more.

4. Immediately after the jump return back to

the starting position & begin the exercise
again. Repeat for 30 seconds, approximately
20-30 reps.

WORKOUT

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(CONTINUED)

Increase difficulty:
Hold the V for longer.

1. Lie on your back, contract your stomach muscles.

2. Lift both legs up to a 45-degree angle and at the

same time reach both arms straight forward
towards your shins
3. Hold this V position for 1-3 seconds.
4. Lower yourself to your starting position slowly
keeping your stomach muscles contracted.

V SIT
Decrease difficulty:
Lift one leg up to the V position, lower
the leg & lift the other. Repeat.

REMEMBER!
Listen to your body.
Hold off on exercise
if you feel dizzy,
very out of breath
or very fatigued.

PRESS UP

5. Just before you reach the floor, stop and hold

the position for a few seconds. Repeat 10-20
times. Rest for 30 seconds and repeat whole
exercise twice more.

6
Increase difficulty:
Place your hands closer
together or further apart
& increase reps.

JUMPING JACKS

1. Get in to a plank position with hands planted

under your shoulders (slightly wider than
shoulder width apart)
2. Raise up onto your toes so you are balanced on
your hands & toes, keeping your elbows slightly
bent at all times.
3. K
 eep your body in a straight line from head to
toe without sagging in the middle/arching your
back.
4. Inhale as you slowly bend your elbows & lower
yourself until your elbows are at 90 degrees.
5. Exhale as you begin pushing back up to the
start position. Repeat 5-10 times. Rest for 30
seconds & repeat whole exercise twice more.
Decrease difficulty:
Balance on your knees instead of your toes.

SIDE PLANK

1. Begin in a standing position with feet slightly

apart & arms by your side.
2. Jump up off the ground; at the same time
widen your legs about a metre apart & bring
your arms above your head.
3. Jump up off the ground again & return feet
& armsto starting position. Repeat for 30
seconds approx, 20-30 repetitions.
1. Lie on side on your mat. Place your
forearm on the mat under your shoulder.
2. Place your upper leg directly on top of
your lower leg & straighten your knees &
hips.
3. Raise your body keeping your whole body
rigid. Hold this position for 30-60 seconds.
Repeat with opposite side. Repeat whole
exercise 3-5 times.

WORKOUT

BOO TEA

(CONTINUED)

1. S
 tand with your feet together
& your hands on your hips.
2. Lunge forward with your right leg,
knees bent & bending your left leg
towards the floor.
3. Push off the ground with your feet,
jump up, switch legs in mid air, &
land with your left leg in a forward
lunge.

EXPLOSIVE LUNGES
Decrease difficulty: Dont jump; after each lunge
forward, step back to the starting position & lunge
forward with your alternate leg. Repeat.

10

4. Continue these explosive lunges,

alternating legs. Repeat 10-15
times. Rest for 30 seconds &
repeat whole exercise twice more.

11
SIDE LEG RAISES

SIDE TO SIDE
Increase difficulty:
Throughout exercise
lift your legs off the floor
to a comfortable height

Decrease difficulty:
Bend your top leg
during the exercise

1. L
 ie on your back, knees bent, feet flat on the
floor, with your arms at your sides.

1. L
 ie on your side, one arm bent & resting
underneath your head. Your other arm should
be in front of your body, palm facing down.

2. Exhale, lift your chest slightly & contract your

stomach muscles as you slide your right hand
toward your right foot.

2. Both legs should be straight, tense your bum

muscles & raise your top leg upwards to a
height you feel comforable with.

3. Keep your lower back pressed to the floor at

all times.

3. Hold for 2 seconds & slowly lower your leg,

keeping your bum muscles tense. Repeat 15-25
times, then change sides and repeat. Rest for
30 seconds & repeat twice more.

4. Return to the starting position, then switch

sides. Repeat 15-20 times each side. Rest for
30 seconds & repeat twice more.

1. S
 tart on your hands & knees, hip width apart.

12

2. Keeping your back/stomach muscles contracted,

drop down to your forearms & extend your legs
out behind you so you are resting on the balls of
your feet.
3. Keep your back straight, hips up, face down. Hold for
20 seconds.

PLANK
COOL DOWN (APPROX 5 MINS)

4. Slowly return to starting position & relax. Repeat 3-5

times. Rest for 30 seconds & repeat twice more.
Increase difficulty:
Hold for 30/45/60 seconds

Its important to decrease your heart rate slowly.

1. March slowly on the spot for 90-120 seconds.

2. Perform the stretches again in the warm up section.

WELL DONE!
YOUVE COMPLETED THE BOOTEA FITNESS WORK OUT!
Next time you do this workout try and
perform better than you did last time;
whether its holding that plank for longer
or doing more crunches. But always
remember to progress at the right pace
for you! Now grab your water bottle and
hydrate, rest and feel proud of yourself!

BOO TEA

www.bootea.com