In 1998, the American Council on Exercise first witnessed a rapid increase in group exercise classes based on the basic workout regime used by the United States Army to increase physical fitness levels in new recruits. Over the past 10 years the popularity of boot camp style classes and workout videos has increased. A group of scientists from the University of Wisconsin decided to study the boot camp phenomenon to determine if its popularity was a result of effectiveness. Upon completion of the study, Professor John Porcari stated that a boot camp style workout is "a good combination of aerobic exercise and muscle conditioning and it's much more of a total-body workout than just going out for a run or bicycle ride."
Mountain Climbers
Mountain climbers begin in a push-up position with your hands on the floor, directly under your shoulders. You then bend your right leg and place it underneath you so you're in a lunge position with your left leg extended and your hands on the floor. To perform the exercise you quickly alternate your legs like you're running up a hill, but in place. The exercise should be repeated as many times as possible for 30 or 60 seconds while maintaining correct form.
Burpees
This exercise starts in a standing position. The sequence begins as you quickly crouch down into a ball with your hands on the floor below your shoulders. You then rapidly kick your legs out behind you into a plank or push up position. Just as quickly, you draw your legs back into a crouched position before jumping straight up into the air as high as you can. When you return to a standing position, you've completed one burpee. This sequence should be repeated as many times as you can in 30 or 60 seconds while maintaining correct form.
Side Kick to Plié
The side kick to plié begins in a second position plié with your feet a little more than shoulder width apart, your legs turned out at the hips and your knees bent. When you are in the plié position, hold your hands up in front of your face with your elbows bent. Begin the workout by transferring your weight onto your right foot and placing your left foot next to your right, slightly shifting your hips to the right. Next, transfer your weight onto the left foot as you pick up the right foot, internally rotating it from the hip and kicking at hip height. As the right leg returns to the starting position, slide the left leg out and return to the original plié position. This movement should be repeated for 10 to 15 repetitions and then performed with the opposite leg.
Classic Push Ups
This longtime exercise standard starts down in a plank or push up position with your hands planted firmly on the floor, underneath your shoulders. When performing the exercise, you should inhale as you lower down and bend your shoulders out to a 90 degree angle; then you exhale as you extend your arms and return to a plank position. You should prevent your shoulders or hips from sinking down as you do the workout by engaging your core muscles and creating width between your shoulder blades. It's recommended that you perform 10 to 15 repetitions of this exercise while maintaining correct form.
Knee Reaper
The knee reaper begins from a lunge position with your right leg extended out behind you and your arms extended up by your head but within sight. In this position you should feel as though your whole body is leaning at an angle except for your left leg, which is bent in front of you, holding you up. To perform the exercise, contract your core muscles, pull your right leg into your chest and bring your arms down, elbows bent, to meet your knee. Next, extend back into a lunge position while maintaining activated abdominal muscles. This exercise should be repeated for 15 to 20 repetitions, then performed again on the opposite side.
Shoot the Hoop
Shoot the hoop starts in a standing position with your arms by your sides and your knees slightly bent. You then jump straight up as high as you can and simultaneously reach your arms straight up above you. When you land, you should immediately crouch down and touch the floor. From the crouched position you should immediately spring into the next repetition. This exercise is repeated as many times as possible in a 30 or 60 second period.
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