The Boot Camp Workout are all the rage. Group exercise classes are taking over old school aerobics and even one-to-one personal training. Even home workout DVD’S are changing over from just jumping and push ups to integration of weights, medicine balls, ropes, etc. I created this workout to show you that you don’t have to go to a gym to get the same workout with little and/or no equipment.
This boot camp workout will use basic exercises to help you burn calories, get fit and accelerate weight loss with a good diet. Also, you’ll see that it’s not just the exercises that make up a workout. Workouts are different by the way in which they are created. You’ll see that each exercise interacts with the previous or next exercise to give you the best results possible.
Beginners: I highly recommend resting between each exercise and/or circuit before proceeding to the next circuit. Also, don’t perform sprints and always stop immediately if you feel dizzy and/or sick.
TODAY’S WORKOUT:
All you’ll need is
your body, small space, fitness ball (55 cm) and optional : 2 dumbbells: (10-15lbs)
To see all exercises, simply tap the blue link.
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Warning: perform at own risk, Always consult your medical professional before starting any exercise program. This workout is for informational purposes only and you assume all risk and liability before starting of performing any of the exercises below. Stop immediately if you feel dizzy, weak or faint and seek medical attention.
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WARM-UP
Jump Rope 1 minute or Jumping Jacks with a fist, Jog 50 yards and stretch hamstrings (back of legs) hurdle stretch and quads (front of leg) by standing and pulling toe up to bum. Hold each stretch for 60 seconds, rest 15 seconds and repeat warm up 2x.
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SEE VIDEO OF EXERCISES HERE for all boot camp exercises
Circuit 1:
1. Switch Kicks 20 each leg
2. Mountain Climber 20 each leg, make sure to dig both balls of feet into ground, don’t leave front foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and back)
3. Clapping Push Ups 10 on knees
Repeat all 3 for 6 minutes, no rest if possible
NEXT:
CARDIO
Jog 25 yards, Touch Ground and Sprint Back. Repeat 3-5 x no rest
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Rest 30 seconds
Circuit 2:
1. Star Jumps 25 reps
2. Mountain Climber 20 each leg, make sure to dig both balls of feet into ground, don’t leave front foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and back)
3. Skating 20 pushing right, 20 pushing left
Repeat all 3 exercises for 6 minutes, no rest if possible
NEXT:
CARDIO
Jog 25 yards, Touch and Sprint Back. Repeat 5-10 x
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Rest 30 seconds – 1 minute
Circuit 3:
1. Burpee with 20 high knee runs make sure to let your entire body hit the ground, feet hip distance apart and push off palms of hands hard to jump up into a squat before running, Take your time and make sure to squat down, place hands in front and drop down. Don’t dive down to ground or arch lower back!
2. Mountain Climber 20 each leg, make sure to dig both balls of feet into ground, don’t leave front foot into air. Notice she has her hands on dumbbells which are horizontal (better for wrist and back)
Repeat both exercises for 5 minutes, no rest if possible
Rest 30 seconds – 1 minute
NEXT:
CARDIO
SPRINT 25 yards, Touch and SPRINT Back. Repeat 6-10 x
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Circuit 4:
1. Skating w dumbbell 20 pushing right, 20 pushing left hold 5-15lbs
2. Back Leg Curls-Fitness Ball 30 make sure your hips are raised, body is straight line and toes pulled towards you (flexed) entire time.
3. Sit Ups, Cross-Cross 25 at top sitting tall cross opposite right elbow to left knee and repeat fo left. make sure to roll down slow and stop on bottom in crunch position, don’t pull on head, place fingers on ears entire time.
* Don’t have a fitness ball? Perform good mornings (stiff leg dead lifts) with 5-10 lbs for 15 reps
Repeat all 3 exercises for 6 minutes, no rest if possible
Rest 30 seconds – 1 minute
NEXT:
CARDIO REST
*Side Shuffle Right 50 yards, turn and sprint back. Side Shuffle Left 50 Yards and Sprint back. Repeat both sides for 5 minutes
*CROUCH DOWN AN INCH AND STAY WHILE SHUFFLING ENTIRE TIME, MAKE SURE TO PUSH OFF RIGHT FOOT TO GO LEFT AND PUSH OFF LEFT FOOT TO GO RIGHT, DONT BRING FEET TOGETHER, MOVE RIGHT FOOT 3 INCHES AND MORE LEFT FOOT 3 INCHES.
Circuit 5
Reverse Lunge with kick 15 each leg with or without weight (5-15lbs)
Pulsing Plie’ Squats 30 reps
Jumping Squats 20 reps
Bicycle Abs 1 minute
Repeat all 4 for 6 minutes, no rest if possible
Rest 30 seconds – 1 minute
Circuit 6
5 jumping jacks with a fist walk down on hands to 2-3 push ups 5 reps
Run High Knee 30 seconds
Repeat both exercises for 6 minutes, no rest if possible
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SEE VIDEO OF ALL EXERCISES HERE
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Have More Time? Jog or Power walk 2-6 miles.
Again, let me know how the workout went! On scale 1-5 (hardest). This workout is a 2.0 so let me know if you’d like higher.
Turn Up the Intensity. Please comment and share if you’d like.
For More Workout Help Checkout These Resources:
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