Boot camp exercises continue to grow in popularity as more and more fitness enthusiasts are enjoying the benefits this type of workout regimen provides--improved agility, power, cardiovascular endurance, muscular endurance and pace. This back-to-basics approach utilizes total body movements to challenge the body and improve fitness levels. A study, conducted by Dr. John Porcari and Kirsten Hendrickson--scientists from the University of Wisconsin--found that boot camp exercises can burn approximately 400 calories in 40 minutes. The format typically used in boot camp workouts involves performing an exercise for approximately 30 seconds to one minute, moving from one exercise to the next, followed by a recovery period.
Foot Fire
Foot fire is a classic boot camp exercise that will get your heart pumping. To perform this exercise, stand with your feet slightly wider than hip-distance apart. Contract your abdominals and bend slightly at the knees. While keeping your neck and shoulders relaxed begin to march in place as quickly as you can. Continue the exercise, maintaining good form and technique, for approximately 30 seconds.
Running Stairs
Running stairs increases your endurance, power and agility. To perform this exercise, find a stable set of stairs. Contract your abdominals and hinge slightly at the hips as you begin to run up and down the stairs. Maintain focus and concentration while performing this exercise to avoid injuries.
Speed Slide
The speed slide provides lateral movement to round out your muscular development. Begin in a squat position with your abdominals tight, knees supported over your ankles with your weight at your heels and your shoulders relaxed. Shuffle a couple of steps to your right and left, alternating quickly back and forth. Continue this exercise for approximately one minute.
Depth Jumps
Depth jumps help improve the agility in your vertical leap. Begin by standing on a platform. Jump off the platform and land in a squat position on the ground, getting as low to the ground as possible. Keeping your abdominals tight, explode up vertically off the ground and land softly.
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