Boot camps were traditionally designed to improve the fitness of new military recruits. Boot camp workouts have become popular as a form of exercise for weight management and overall physical health. They involve a mix of cardio and calisthenics. According to a study funded by the American Council on Exercise, the average exerciser burns approximately 9.8 calories per minute during a boot camp exercise session, which equals nearly 600 calories per hour.
Jump-Tuck
The Jump-Tuck is a fast-paced movement to raise your heart rate. Begin with feet hips-distance apart and squat your hips back and down until your thighs are nearly parallel with the floor. Explosively extend your legs, jumping up off the floor. As you jump, pull your knees up into your chest. Land softly and repeat 10 to 20 times.
Tricep Dips
Tricep Dips primarily strengthen the triceps, but the chest, upper back, core, and glute muscles are all involved as well. Begin seated on the front of a sturdy chair or bench, with your hands on the edge and fingers facing forward. Walk the feet forward until your butt comes off the chair and you are supporting your weight with your hands; the further out your feet are, the harder the exercise will be. Bend your elbows until your upper arms are level with the floor. Keep your neck and shoulders relaxed. Come back up by extending your elbows. Repeat 10 to 20 times.
Sumo Squat Spin
This exercise mimics the sumo wrestler stance and works the leg and side abdominal muscles. Stand with feet wide and toes pointed outward. Bend your knees and bring your hips back and down until your thighs are parallel with the floor. Push off forcefully with your right leg but keep your left foot planted, pivoting on your left foot about 45 degrees to the left. When your right foot lands, bring your thighs to parallel with the floor again. Repeat 10 to 20 times, then switch to pivoting on the right foot for an equal number of repetitions.
Push-Up and Toe Hops
This exercise strengthens the chest, arms, abs, and thighs for full-body toning. Initiate the plank position by beginning on your hands and knees, then extending your legs back behind you so that your body is in a straight line from your head to your feet. Bend your elbows until your face dips close to the ground, then extend your elbows back up without letting your hips drop. Keep your body in a straight line as you hop both feet out slightly, then back in. Continue alternating between the push-up and toe hop for 10 to 20 repetitions.
Squat and Side Kick
This exercise works the thighs and outer hip, as well as the abdominal and back muscles for stabilization. Stand with feet hips distance apart and lower your hips back and down until your thighs are level with the floor. Extend your legs and hips while simultaneously shifting your weight to your left leg. When your left leg is nearly straight, rotate your right hip out and kick to the side at hip-height. Plant the right foot back at hips distance, then repeat 10 to 20 times with each leg.
Plank and Twist
The plank and twist works all of the core muscles, including the front abs, side abs and back, as well as the shoulder muscles. Begin in the plank position, as with the push-up and toe hops. Your body should be in a straight line from head to toe; pull your belly button toward your spine. Hold 5 seconds and twist to the left until you are supporting your weight on your left hand and foot only. Again, check that your body is in a straight line. Hold 5 seconds and rotate back to the front plank. Repeat on the right side. Continue alternating for 10, 5-second holds in each position.
Member Comments