Summer is here and if you peruse your local activity guide or gym schedule, you will see boot camps cropping up everywhere. If you are looking to get in shape fast, but don’t have a lot of time, you might want to think about bootcamp workouts for your exercise routine.
Bootcamp workouts are incredibly intense workout sessions that primarily count on bodyweight exercises as a way of conditioning. The idea originated from the U.S. Marine Corps and is way they get their recruits into shape so quickly. Nevertheless, be warned – these workouts are not well suited to the feign hearted, ultimately they are hardcore and will get you sweating almost instantaneously. Boot camps are more drill-oriented and generally more challenging.
A well-structured bootcamp workout burns more calories than running, aerobics, or any other workout. The reason behind this is the constant switching into different positions and working each muscle with your very own bodyweight exercises. It has been proven that when you do something like run, bike, or use the elliptical machine, the body gets super-efficient at mechanically doing the movement and after a while it can use less and less energy to perform it.
Within a couple weeks, those daily runs or jaunts on the elliptical machine just aren’t burning the fat like they used to. A typical cardio class is choreographed with little-to-no strength training; boot camp incorporates athletic drills, calisthenics, high intensity interval training, plyometrics and functional exercises using body weight as resistance.
Simply going from doing pushups to getting yourself off the ground and doing jumping jacks or squat thrusts requires a lot of energy and uses many muscles constantly switching things up. Ultimately, Boot camp exercise programs will give you a full body workout and can burn fat fast in only 20-30 minutes a few days a week. Most boot camps cater to all fitness levels, though if you are a beginner, let the instructor know so he or she can give you appropriate modifications.
SIGNING UP FOR BOOT CAMP
To find a fitness boot camp, check your local community centre or area gyms. As you consider your options, ask yourself these questions, since there may be some rogue programs out there.
1. If the camp is held outdoors, in a public park or field, check that they have the requisite permit from the city to use the facilities.
2. What are the instructor’s qualifications?
3. Is the class a good mix of aerobics and strength training?
4. Is the instructor willing to change up exercises for beginners or individuals with physical ailments
5. What do people who’ve taken the class have to say about it?
6. Is this class a good match for your fitness goals?
Boot camp may not be for everyone. But if you’re looking for a high-energy workout that offers variety and camaraderie, boot camp may be just what you need.
If you don’t have time to participate in a bootcamp class at the gym, boot camp exercises could be done at home really effortlessly without purchasing any kind of equipment. What is needed is really a good structured list of exercises, which are properly combined as well as ordered to systematically work every body part as well as give an aerobic workout. Here’s a few exercises to get you boot camping in the right direction.
Burpees
The name of this exercise might be a bit off putting, since you will more likely feel like vomiting after this one, rather than burping. Be assured, this exercise will make your muscles feel like they are on FIRE after performing a few repetitions. Simple enough to accomplish, go from standing straight up, right to a push-up position, (in one controlled motion) after which go directly into a push-up. After that, pop up to a standing position once more and hop as high as you possibly can into the air with your hands over your head. That is one repetition. Perform a few and you will realize what burpees are all about.
Jumping Jacks
Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Stay light on your feet and bend the elbows a bit if necessary. Don’t forget to breathe out hard as you jump in to boost lung capacity.
Squat And Press With Medicine Ball
Stand with feet shoulder width apart and knees slightly bent. Start position: Position medicine ball to ear level. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position and repeat. Note to take your time with this and work on squeezing the thighs, glutes, and reach as high as you can with the ball.
Walking Lateral Dumbell Lunge
Holding one dumbell between your legs take your left foot and step 2-3 feet out to the left side (or the 3 o’clock position). Lean your torso forward and sit the right glute back. DO NOT allow the lunging knee to extend past the big toe – this may cause injury. Pushing off the lunging foot, return to start position. Remember to keep your head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Your shoulders, hips, and front foot should point forward at all times. Watch for proper knee alignment – do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown. Be sure to push the glutes back a bit so the knee does not go past the toe as you bend.
Plyometric Power Lunges
Lunges work the muscles in your legs and glutes. Plyometric lunges add a cardio twist to an already challenging move. To begin this exercise, stand up tall with legs side-by-side hip-distance apart. Lunge forward with your right leg bending your knee into a 90-degree angle. Spring up by pushing off with both feet and change in the air to the left leg leading the lunge. Continue interchanging the lead leg, lunge right, spring up and lunge left, etc. To increase the intensity of this move, hold both arms overhead throughout the duration of the exercise. Start with one set of 10 repetitions.
Jump Rope (Backwards)
Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope up over your head and then towards your feet. Continue jumping up and down as you bring the jump rope from behind under your feet. Continue for the prescribed number of jumps or time. Jumping backwards is actually easier for some because it requires a slower pace. The goal is to jump as long as you can then when you lose your coordination take a two second break and start over until the two minutes are up.
Pushup With Elevated Feet
Start by placing your feet on a stool or bench and your hands on the ground in a pushup position. Keeping your body in a tight straight-line pushup up off the ground into a pushup.
Make sure you keep your abs tight to maintain that straight line with your body. Lower yourself back down to the starting position and repeat for the desired repetitions. Note that you can use a bench, chair, stool, stability ball, couch, counter, bed, or wall for this.