Boot camp workouts engage multiple parts of your body with exercises in a fast motion. This in turn burns calories and builds lean muscle at the same time. These workouts are structured in a circuit format where you do a string of exercises separated by short rest breaks. Even the simple types of boot camp exercises can be challenging if you are de-conditioned.
Jumping Jacks
Jumping jacks work the shoulders, legs and cardiovascular system in one smooth motion. These are performed from a standing position. Begin by placing your feet together and resting your arms at your sides. Steadily hop in the air and extend your arms above your head as you move your feet out to your sides. As soon as you feet land, your hands should be touching or be placed right next to each other. Quickly jump back up, move back to the starting point and immediately repeat. Only rest for a split second in each position.
Push-Ups
Push-ups are standard basic training exercises in the military and they are also used in fitness testing and boot camp workouts. To begin, lie on your stomach with your hands about shoulder-width apart, fingers facing forward and feet together. Steadily push yourself off the ground until your arms are fully extended and lift your butt to form a straight back. Your abs should be engaged at this point. Lower your chest down close to the ground by bending your elbows and push yourself back up. If this is too difficult, place your knees on the ground.
Squat Jumps
Squat jumps, or jump squats, work the lower body and abs while taxing the cardiovascular system. To begin, stand with your feet about shoulder-width apart and rest your arms at your sides. Lower yourself down into a deep squat and jump in the air as high as you can. When you do this, you have the option of reaching your arms above your head. This will involve more of your body. Land lightly on the balls of your feet and immediately repeat.
Squat Thrusts
Squat thrusts work your legs and abs without the impact that comes from jumping. To begin, stand with your feet together and rest your arms at your sides. Lower yourself into a deep squat and place your hands on the floor in front of your feet. Quickly kick your legs backward and land on your tip toes. As you do this, contract your abs to maintain a straight line from your shoulders to your heels. Kick your legs back forward, stand back up and repeat.
Supermans
Supermans, which work the back, glutes, abs, shoulders and hamstrings, are performed from a face-down position on the floor. To begin, extend your arms in front of your head and move your legs together. Steadily lift your arms and legs at the same time and balance on your lower stomach. Hold for a second, lower yourself back down and repeat.
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