Boot camps are a fun way to get fit and get outside at the same time. Usually conducted in parks or fields, boot camps are high-intensity fitness training that pushes you to your limits to make substantial gains in strength and cardiovascular fitness. Boot camps use circuit training, which involves performing exercises in quick succession with no rest periods. The choices for boot camp exercises are nearly endless.
Y-Squat
The Y-squat is a variation on the classic squat that leverages the weight of the arms to make the movement a bit more tricky. It develops balance and stability while strengthening the glutes, hamstrings and quads. To do it, stand with your feet on the ground, shoulder-width apart. Stretch your arms into the air in a Y-shape. Squat down, keeping the knees wide and tracking over the feet as you transfer the weight back into your heels. Keep your back upright and your chest open as you lower down until your thighs are parallel with the ground. Push back up to standing contracting your thighs and glutes. Repeat 10 to 20 times, or until you experience fatigue.
Burpees
Burpees combine jump squats and push ups for total body toning and cardiovascular conditioning. Starting in a standing position, squat down and put your palms flat on the ground in front of you. Kick your feet back so that you are at the top of a push-up position. Complete one full push up. Jump your feet back up to your hands. Explosively, jump up into the air, extending the body straight and clapping the hands over your head. Repeat as many times as desired until you are exhausted.
Power Lunges
Power lunges will work on balance while strengthening the muscles in your legs. They also improve agility. Begin with one foot forward in a lunge position with the front knee bent at a 90-degree angle. Raise up so that both legs are straight and then lower into the front leg again. The next time you rise up, jump up and switch the legs so the the other leg is in front now. As you land, come right into the lunge on the other side. Repeat this transition as many times as desired.
Box Jumps
Box jumps are great for toning the legs and building coordination, agility and stamina. You can use a sturdy box about 20 inches high, or you can use a wide step or bench. Standing firmly on the ground, squat down into the legs and jump up onto the box or step with both legs at the same time. Both legs must move together and both feet must land at the same time for this exercise to be completed properly. As soon as you land, jump back down to the ground with both legs landing at the same time. Perform this exercise as many times as desired.
Member Comments