Boot camp was originally a military term used to describe a soldiers' basic training but is now often associated with intense, no-frills workouts that take place outdoors. While boot camp workouts often lack exercise equipment or complex programs, this is usually offset by enthusiastic, militaristic instruction and a challenging level of both exercise volume and intensity.
Lunge Walks
Lunge walks are a variation of duck walks, a popular military leg exercise. This exercise is ideally suited to exercising out of doors. Stand with your feet together and your hands by your sides. Take a large step forward and bend your legs. Lower your rear knee to within an inch of the floor. Push off your rear leg and, keeping low to the ground, step through into another lunge. Continue lunging until you have covered the prescribed distance or completed the required number of repetitions.
Squat Jumps
Squat jumps are a tough no-frills lower body exercise that will challenge your legs and lungs. Place your hands behind your head and stand with your feet shoulder-width apart. Push your butt back and squat down until your thighs are parallel to the floor. Drive down hard through your feet and leap up into the air. Land on slightly bent knees and sink into another repetition. This exercise is even more demanding when performed on loose sand or sticky mud.
Mountain Climbers
Targeting your legs, core, arms and shoulders, mountain climbers are also an effective cardio exercise. Place your hands on the floor and adopt the push-up position. Bend one leg and pull your knee into your chest. From this position, jump and drive your bent leg back and pull your straight leg in so your position is reversed. Continue alternating legs for the prescribed duration or number of repetitions. This exercise should be performed at a rapid pace of around 20 to 30 steps per minute.
Jump Jack Squats
The jump jack squat blends two popular military-type exercises into one effective boot camp combo that will work your legs and lungs together. Stand with your feet together and your hands by your sides. Jump your feet outward and raise your arms to your sides to shoulder-height. Bend your knees and descend into a deep, wide-footed squat. Jump up and out of the squat while simultaneously lowering your arms and bringing your feet back together. Bounce twice on your toes and then perform another repetition. Continue for the desired number of repetitions. The deeper you squat, the more demanding this exercise becomes.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Bikini Bootcamp: Two Weeks to Your Ultimate Beach Body"; Melissa Perlman and Erica Gragg; 2007
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
Member Comments