Boot camps are an economical, convenient fitness option. No specific equipment or format is used in boot camps, which means the options are wide open. The variety and creativity of exercises is a large part of the fun and draw of a boot camp. Generally when you think of cardio, you think of running, swimming, biking, and gym cardio machines. However, at a boot camp, cardio takes on a different meaning.
Plyo Lunges
Plyometric lunges will get your heart rate up in no time. Start with right foot forward, bending both knees, and dropping down into a lunge. Your right knee should be at 90 degrees and your left knee should be a few inches off the ground. Press through both feet to power yourself off the ground. While in the air switch your legs so that when you land your left foot is now in front. Immediately dip back into a lunge upon landing and repeat. The more deeply you lunge, the more advanced this exercise. If you are just starting, only bend your knees slightly and work your way up into a full lunge.
Mountain Climbers
Mountain climbers can be done anywhere and are a staple at many boot camp workouts. Start with both hands on the floor about shoulder-width apart. Position one foot forward under your body with your leg bent. The other leg should be extended back behind you. Stay on the balls of your feet throughout the movement. Explosively switch feet position by pushing your hips up and pulling your back foot forward while extending your forward foot back. Continue switching with a quick, but controlled, pace. You can change the intensity of the exercise by the distance of your feet. The farther apart your feet are from one another, the more difficult the exercise.
Touch Jumping Jacks
This is a twist on the old elementary school yard standard. Start in a standing position with your feet close together and your arms hanging at your sides. Bend your knees and lower yourself until you touch your feet with your hands. From this position, jump up, spreading your feet apart and raising your arms overhead until your hands almost touch. Reverse the motion by jumping to bring your feet together, lowering your arms and immediately bending to touch your toes again.
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