See Active Blog Page For Boot Camp Workout Video
When designing a bootcamp, think about cardio, upper-body, core, lower-body and total-body exercises,“Incorporate different exercises to hit these five areas, starting with large muscle groups first and always allowing muscle groups to recover while working other muscle groups. If you plan to fit in three or more bootcamps a week, you can split up workouts by muscle groups.
Bootcamp challenges every muscle in your body and with little rest in between each set; you’re bound to feel the burn and intensity. By constantly moving for an hour, your body has no time to rest, therefore your burning hundreds of calories, even when you stop. It’s a way to challenge your body and mind into doing a workout, which leaves no prisoners.
Step-ups
Step-ups is a great butt and thigh exercise. This workout also challenges your stabilizer muscles and helps your balance and core strength. Tables and benches are an awesome outdoor boot camp prop, The stepup is one of the most effective exercises you can do for your lower body
1. Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable.
2. Step up onto the step with one leg in a steady and controlled motion, pulling yourself up onto the step.
3. Pause momentarily with both feet up on the step
4. Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position.
5. Repeat this action, alternating the leading leg each time.
6. Repeat for a total of 10 to 20 times per leg.
Mountain climbers
Mountain climbers are all about shoulders, abs and legs. They incorporate your whole body and are a great addition to any boot camp workout.
1. Starting Position: Come to a hands and knees position on the floor with your toes pointed toward the floor. Your hands should be slightly ahead of your shoulders and your fingers pointing forward. Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.
2. Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.
3. Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform. Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot.
Side Planks
Side planks are great for many reasons. One of the best parts is that they do not require any equipment. They will help strengthen your obliques, abs, shoulders, hips, and arms.
1. Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
2. Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
3. For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side
Pushups
Pushups is one of the BEST exercises that can be done for strengthening your arms, shoulders, chest, and abs. Pushups should be added to any boot camp workout as they can be done with just you, no props needed. You can start them up against a wall, then progress to a table, down to your knees, and finally to your feet. Do them wide, narrow, side to side, and declined (putting your feet on a bench)
1. Raise up onto your toes so you are balanced on your hands and toes. You may also stay on your knees to do pushups
2. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
3. Your feet can be close together or a bit wider depending upon what is most comfortable for you.
4. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
5. Keep a tight core throughout the entire push up.
6. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
7. Exhale as you begin pushing back up to the start position
8. Don’t lock out the elbows; keep them slightly bent.
9. Repeat for as many repetitions as your workout routine requires.
Jump Rope
Jump roping is fabulous as you can take it anywhere; improve your cardiovascular fitness with them, and work on strengthening your endurance of your legs and arms. This boot camp exercise can be done stationary, on the run, or used in intervals between other exercises. Start off with a few minutes, and then gradually increase the time as you get stronger.
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Deadlifts
Deadlifts are a great exercise for the butt and hamstrings, but must be done with care. If you round your shoulders and go all the way down to your feet, you will really feel your lower back, which is what we DO NOT want to feel. To do this exercise correctly you need to pull your shoulders back, pinch your shoulder blades together, and ONLY go down to a flat back and no further. Keep your knees softly bent, and you will feel it in the hamstrings if done correctly. Finally, pull your abs in and this exercise is a great addition to your boot camp plan to LIFT the butt.
1. Stand with your feet shoulder width apart and hold your free weights in front of your legs. Lighter weights are generally better for this exercise, nothing more than 20 lbs., as this exercise sneaks up on you.
2. Tighten your core (your abdominals) and gently lower your weights down just in front of your legs. Do this very slowly; generally a slow count to 4 is a good pace. The goal is not to lower to the floor, but until you feel a stretch in your hamstrings. Stick your glutes out behind you as you lower and keep your core very tight to protect your back. Keep your back flat–do not arch or curl it. Your weight will shift backwards; your toes may almost lift from the floor. Again, do not touch the floor, simply lower until it feels good (but will definitely feel stiff tomorrow!) .
3. Rise very slowly back up to standing using a 4 count pace and keeping your core tight. Repeat for a set of 10 to 15.
Donkey Kicks
“Donkey kicks” are done in the all-four position and is done to work the glutes and hamstrings.
1. Start by getting down on all fours (on knees and forearms). Support the majority of your bodyweight on your forearms.
2. Keeping your right knee bent at a 90-degree angle, slowly lift that leg behind you so your foot raises up toward the ceiling retaining the bent knee position, and until the bottom of the foot is parallel with the ceiling.
3. Squeeze your glutes as you raise your legs.
Return to start position to complete one rep. Do 20 on each side two to three times
Keep your back straight and in neutral alignment, pay special attention that you don’t arch your back. Use your muscles to create a slow, controlled movement — do not swing your legs.
Burpee
1. Stand straight up with eyes looking forward and arms by your side. Bend at the hips and squat down with the fingers touching the ground. This is the squat position. It is also the starting position.
2. Thrust your legs back and keep them together while lowering your palms to the ground at the same time. You should be in a startup push up position and it should look like you’re about to do a pushup. Avoid letting your hips drop to the ground and keep a straight back. Keep your eyes on the floor.
3. Bend at the elbows and do a push up. Lower your body until your upper arms are parallel or near parallel to the floor.
4. Push your body and arms back up to complete the push up. Now, as you push up into the starting position, bring your legs back up (step 1).
5. With as much force as you can, jump up and jump as high as you can from the squat position. Land on your toes. This completes one repetition. Repeat 3to5 reps or accordingly to your program.
Running Exercise
Running isn’t for everyone, but it’s one of the best exercises you can do for your heart, your body and to burn extra calories. It’s also one of the more accessible activities – all you really need is a good pair of shoes and a place to run…no fancy equipment, special skills. But, even though it’s accessible, it isn’t always easy starting a running program. It takes time to build up the endurance to run for even a short period of time, even if you’ve been walking, cycling or doing other activities. Don’t give up! There’s a way to become a runner without killing yourself if you’re patient and follow these easy steps. Before you get started, visit your doctor and get the okay to start a running program.
These three drills will help form the foundation for a smooth, efficient run stride
1. This drill’s focus is on firing your hip flexors in a rhythmic, dynamic manner.
Do it: Stand tall and drive your knee upward as if you were going to knee a soccer ball. Start with skipping and progress to running.
2. This drill helps teach you to get your foot strike below your center of gravity.
Do it: Lift your knee in a similar manner to the A’s drill, but extend your leg to almost-straight while your foot has started to travel back toward the ground. The foot strikes the ground directly under your center of gravity. When your legs are traveling downward, there should be a definitive acceleration of the leg/foot. Start with walking and progress to skipping.
3. This drill, also known as butt kicks, helps to establish a quick heel lift which contributes to a long, fast stride.
Do it: Run with a very high cadence and slight forward movement as you kick your heels to your butt.