Boot camp style exercises involve a lot of body weight motions and constant movement to incorporate a cardiovascular benefit. Many of the basic style exercises include pushups, situps and squat thrusts. Boot camp style exercises can be altered by methods of movement. When alone you can perform negatives, positives, max repetitions in a minute or traditional sets and reps. The National Strength and Conditioning Association suggests performing these exercises back-to-back to create a circuit style workout that will hit your entire body.
Pushups
If you want to do boot camp style exercises, then you better ready yourself for pushups. All military branches require a pushup test in their physical exam, and drill sergeants dish out pushups relentlessly to their recruits. The National Strength and Conditioning Association states that the Army qualifies a pushup as uniformly lowering the total body together from a high plank position until your chest is two inches from the ground, and upper arms are parallel to the ground. Once that position is reached, you return to the familiar starting high plank position. Pushups will hit your chest, triceps, anterior deltoids and core stabilizer muscles. Attempt at least 10 pushups in a set, and perform at least three sets.
Situps
Another basic boot camp exercise is the situp. According to the American College of Sports Medicine you should assume a supine position on the ground with your knees flexed at a 90 degree angle. Either cross your arms over your chest to hold your shoulders, or have your arms down the sides of your torso. If your arms are crossed, you should sit up from the hips until your elbows come in contact with your thighs. If your arms are down the sides of your torso, you should sit up until your finger tips come past your ankles. Return to the ground so that both shoulder blades come in contact with the ground before starting another repetition. Attempt at least 10 situps in a set, and perform at least three sets.
Burpees
Burpees are cardio-intensive and work out your leg muscles. Two key points exist when performing burpees -- get your chest to the ground and then jump. You only have to leave the ground by an inch for it to count, with a clap above your head. You execute these parameters by starting in a standing position. From there you drop your body completely to the ground so that you resemble starting a pushup from the ground. Then bring your legs underneath your body by pushing up with your chest, arms and thighs. From here all you have to do is continue driving with your leg muscles, and then jump off the ground while bringing your arms above your head together to clap. These movements should be fluid and continuous. Attempt at five burpees in a set, and perform at least three sets.
Squat Thrusts
The squat thrust has you work your leg muscles, and it gets your heart rate going through constant motion. You will start standing, and then squat down at the hips while keeping your face and chest directed forward. Squat down to a point where your thighs are parallel to the ground. You will then place your hands on the ground underneath you, and simultaneously kick back with both legs so that you end up in a position that resembles the top portion of a pushup. Your shoulders, back and hips should be aligned with one another. From here, bring your feet back under you by thrusting your legs forward while keeping your hands on the ground -- your hips should remain low during this part. Once your feet are underneath you again, simply stand fully erect to finish the movement. Attempt at least five squat thrusts in a set, and perform at least three sets.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2008
- "ACSM's Guidelines for Exercise Testing and Prescription, 8th Edition"; American College of Sports Medicine; 2009
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