Based on boot camp fitness, military boot camp PT--physical training--workouts can improve your overall fitness level. Each PT workout focuses on a specific component of fitness--and builds strength, flexibility and confidence while decreasing body weight and body fat. Improving your fitness with military boot camp PT workouts can have several health benefits.
Core
Core training---which is abdominal training---is a crucial component to boot camp fitness. For soldiers, core training provides the strength and stability to haul heavy packs or carry a fellow soldier from the battlefield. The general public using boot camp workouts will benefit from core training with improved posture, reduced back pain and increased stability while performing other workouts. Common core training exercises include sit-ups--with the feet placed on the ground--and crunches--with the feet and knees lifted. Perform 10 to 20 repetitions of sit-ups or crunches for a total of two to four sets.
Calisthenics
Calisthenics refers to bodyweight exercises--meaning no equipment needed--and have been a staple for boot camp training. These exercises build total body strength, coordination, stamina and endurance. Most calisthenics are functional compound exercises, resembling movements performed in everyday life.
Upper-body calisthenics include push-ups, pull-ups, rope climbing, dips and bear crawls. Lower-body calistethenics include lunges, squats, mountain climbers, jumps, jumping jacks and plyometrics--a type of exercise that uses fast, powerful movements.
Set up a circuit of calisthenics where you rotate through five or more exercises each with a specific number of repetitions or for a specific amount of time. Perform 15 to 30 repetitions on an exercise before rotating to the next exercise, or rotate after a specific amount of time ranging from 30 to 60 seconds per exercise. Complete a total of three to five sets on each exercise.
Running
Military boot camp PT workouts have always used running because of its ability to improve fitness, strength and endurance. Learning how to pace yourself by setting a time or distance goal can improve your running performance. Start off gradually by setting a time goal for a 2-mile run and then improve that time after a few weeks.
Running workouts can be split into slow long distance, intervals and time trials. Slow long distance workouts build long-term stamina over five or more miles, while intervals improve speed and strength over shorter distances. For interval training, alternate between work and rest. For example, run as far as possible in 30 seconds followed by 30 seconds rest and repeat for five sets. Use time trials to test your fitness level by running as fast as possbile over a specific distance such as in a 2-mile run.
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