Boot camp workouts can incorporate a variety of cardio activities to improve your aerobic endurance as well as your functional capacity, or your ability to do activities of daily living. Such workouts normally consist of higher-intensity exercises because you will be doing them for shorter intervals compared to an aerobics class or a long run. Boot camp cardio exercises may also utilize equipment not found in your typical gym.
Jumping Jacks
Jumping jacks require no equipment and very little space to perform. This exercise also works your deltoid muscles, gluteus minimus and medius (smaller glute muscles moving your legs toward the side and away from your body), and your calf muscles. Start with your feet together and arms down by your side. Simultaneously jump to spread your legs about 2 feet apart while you bring your arms out to the side and up above your head. Then immediately jump to return to the start position. Repeat the sequence in a rhythmic motion. If you cannot jump, tap your right leg out to the side as you bring your arms above you. Quickly bring your arms back down and your right leg back in. Repeat with your left leg. Make the movement as big as you can since you are not jumping.
Mountain Climbers
Mountain climbers are more difficult to do, as you must also support your body weight with your arms. Perform mountain climbers by first getting into a push-up position. Bring your right knee up toward your chest, keeping your left leg straight. In one quick motion, keeping your hands on the floor, slightly jump to drive your left knee toward your chest and straighten your right leg. You need to quickly alternate legs for the duration of the cardio interval. Instead of jumping, you can straighten your right leg before bringing your left leg toward your chest. Furthermore, you can place your hands on a flat bench about 16 inches high instead of on the floor.
Agility Pole Side Shuffles
Agility poles are commonly used in sports conditioning to mimic the side-to-side movements of sporting activities. The agility pole shuffle is one station in a boot camp program where the poles are arranged in a straight line or in a zigzag. You need to get into a semi-squat position, feet slightly wider than shoulder-width, and your arms in front of your chest as if to push an opponent away. This is commonly known as the athletic stance. Quickly shuffle side to side between the poles, turning when you get to the end of the line. Repeat for the duration of the cardio interval.
Agility Ring Forward Shuffles
Agility rings are flat rings, 16 to 19 inches in diameter. The rings are arranged in two columns of six, with the sides of each ring touching the adjacent rings. Assume the athletic stance, then quickly shuffle through each ring, your right leg stepping through the right column and your left leg stepping through the left column of rings. When you get to the end of the rings, turn around and repeat. According to the American College of Sports Medicine, agility training can help you improve your performance and help you respond faster to emergency situations.
References
- American College of Sports Medicine: Agility Training For the General Population
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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