Juvenile boot camp exercises are much more simplistic than ones done at gyms and health clubs. Instead of utilizing machines and workout aids like exercise balls and exercise cables, juvenile boot camp exercises use body weight as the resistance during exercises. The lack of equipment and gym fees save you money, and because no equipment or special buildings are necessary, you can do juvenile boot camp exercises at home.
Push-Ups
Push-ups work many muscle groups in the upper body, and therefore are one of the most efficient workouts in a juvenile boot camp. Push-ups work the pectorals in the chest, the triceps on the upper arms and the upper back muscles. Lay on your stomach, put your palms on the ground and straighten your arms while raising up on your toes. Bend at the elbows and touch your chest on the ground, then push back up. According to the Bootcamp Exercises website, some juvenile boot camps add variations to the push-up, like one-armed push-ups, push-ups with different angles and scorpion push-ups, where you lift one leg off the ground and swing it upward as you lower your body.
Pull-Ups
All you need to have for pull-ups is a bar that is a couple of feet above your head. Jump up and grip the bar with an overhand grip, about shoulder-width apart, then pull your body upward while keeping it tense and straight. Bend at the elbows and at least get your chin above the bar. Pull-ups work muscles in the back and also can bulk up triceps on the upper arm.
Lunges
Lunges work the quadriceps, hamstrings, calves and core. According to an informational video on the Crossroad Boot Camp's website, proper form is imperative. From a standing position, step forward with one foot and bend your back knee. When your back knee hits the floor, both legs should be at 90-degree angles and your back should be perpendicular to the floor. Then raise up by flexing your knees without moving your feet. Switch legs when you are halfway done with your routine.
Sit-Ups
Strong abdominal muscles and no fat on the midsection are the results of doing sit-ups in juvenile boot camps. According to Men's Fitness, you should start by lying on the floor on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Raise your arms slightly off the floor and keep them parallel to your body. Lift your torso off the floor, keeping your lower back and feet in the same position. Curl your torso to move your shoulders toward your knees in a controlled motion, then slowly lower back to a flat-back position.
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