Boot camp workouts have emerged as a fitness trend, combining hardcore exercises that raise your heart rate, build strength and improve endurance. The website Bootcamp Exercises recommends getting into a proper mindset before attempting to tackle a boot camp-style workout. These workouts maximize the stress on your body and continually push you to the next level.
Oprah's Basic Training
Oprah Winfrey has developed a basic training guide for her boot camp style workout. Her overall plan includes eight workouts per week with a rest day. For six days per week, use dumbbells to do 20 minutes of resistance exercises such as bicep curls and triceps curls. Five days a week, do a 30-minute cardiovascular workout of your choice. One day a week, do an hour-long cardio session.
Remember to keep the pressure on, increasing the difficulty as you get more fit. Two days per week, spend 30 minutes combining cardio and strength training. Try doing martial arts kicks or jump rope for five minutes and then head to the floor for a series of abdominal crunches, squats and moves using hand weights.
Boot Camp Exercise Drill
"Woman's Day" magazine published a series of boot camp-style exercise drills used by a fitness trainer at the Hyatt Regency Huntington Beach Resort & Spa. The routine begins with running in place for one minute. Do 10 bicep curls with hand weights or a resistance rope.
Do 10 squats, kicking out your left leg to the side after each squat and then repeat on the right side.
Lay on your back with legs raised 45 degrees. Crunch upward and then slowly extend both legs. Repeat 10 times. Do 5 cycles of the following routine: stand, squat, kick one leg out, go down into plank position, do a push up, return to squat then stand.
15-Minute Boot Camp Workout
The Diet Channel offers a 15-minute workout incorporating cardiovascular exercise and strength training in a brief cycle of exercises. Do the exercises continuously and complete the circuit three times. Begin with the Flamingo, a strength-training exercise using 3-lb. or 5-lb. hand weights.
Stand on a bent left leg, with the right leg bent in front of the body and keep your arms at your sides. Stretch your right leg backward to hip height as you stretch your arms forward to shoulder height. Do 10 to 15 repetitions for each leg.
Get into plank position. Turn to the side, balancing on the left hand and left foot as you raise your right foot and bring your right arm overhead. Return to plank and repeat 10 times on each side.
Stand up for sideways leg lifts. Stand with your legs shoulder-width apart and your right heel raised. Squat and then lift your right leg sideways to hip height as your extend your arms. Repeat 10 to 15 times on each leg.
Finish the cycle with Shoot the Hoop. Stand tall, jump and shoot a basket, and then go into a deep squat, touching your fingers to the ground.
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