Boot camp workouts are high-intensity workouts that work the entire body, burning calories and building cardiovascular endurance as well as muscular strength. These workouts combine strength-based training to sprints and jumping. Adding boot camp exercises into your workout can help raise your level of intensity and improve overall fitness.
Walking Lunges
Walking lunges elevate the heart rate and work the legs and core during your boot camp workout. Lunges build the muscles in the legs---including the glutes, hamstrings, quads and calves---and help improve the body's ability to run, jump and lift, according to American Fitness. They can be done outside or inside and require no equipment. Take a large step forward. Bend straight down, creating a right angle at the front knee as well as the back knee, and lower the back knee toward the floor. Make sure the front knee is aligned with the ankle and not forward because this can put strain on the knee. Pause for a breath in the lunge, then step forward and bring the opposite leg into a lunge.
Mountain Climbers
Perfect for boot camp workouts, mountain climbers work the entire body and also get the heart rate up. Take push-up position, with the hands underneath the shoulders and legs straight behind, feet hip distance apart. Bring one leg forward towards your chest, and touch the toe to the floor. Push the leg back to starting position while simultaneously bringing the opposite leg forward. Continue as fast as you can while still maintaining form and controlled movements.
Push-ups
Push-ups are a staple of boot camp because they work the arms, chest and core. This exercise can be performed anywhere, any time, and you don't need any equipment. Start with your stomach on the floor. Place your hands underneath your shoulders, get on your toes and press into your hands to raise your body up off of the floor. You're now in push-up position. Your hands are under your shoulders, and your body is straight. Slowly bend the elbows, keeping the elbows close to the body (this makes the push-up harder). Lower down close to the ground, contract the abdominal muscles and push back up.
Planks
The plank works the core, which includes all the muscles surrounding your stomach and back. This is a great stabilizing and strengthening exercise that also works arms, shoulders, glutes and hamstrings. Lie on your stomach. Place your elbows underneath your shoulders, get on your toes and raise your body up so that you are in a straight line from shoulders to heels. Your elbows are aligned under your shoulders, and your body should be straight. Don't arch the back or raise the buttocks too high, or you will be out of alignment. Hold this pose for 30 seconds or more.
Squat Jumps
Squat jumps work the lower body and the cardiovascular system. Dynamic boot camp movements help increase strength and flexibility and build strength for more explosive movements, such as running or sports such as soccer. Put your feet shoulder width apart. Bend your knees, and keep your weight in the heels, making sure your knees do not go forward over the toes; this can put strain on the knees. Push up through your heels, and jump explosively off the ground. As you land, come into the squat and repeat.
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