Boot camp exercises give you a quick and efficient way to get your body into condition while losing fat and training from home. A properly developed boot camp workout will integrate elements of strength, conditioning, and endurance while keeping the pace fast for cardio conditioning. You can receive a Free Boot Camp Workout right here or keep reading to learn more about them. Boot camp workouts allow you to have one of the most well rounded workout routines possible. Simply by exercising from home you are able to achieve rapid weight loss as well as muscular conditioning with out actually touching weight equipment or traveling to the gym.
Here is a exercise routine to obtain a fast full body workout doing a circuit with bodyweight exercises. Most boot camp exercise plans are based on body weight exercises due to the capability to do them anywhere without having equipment. The body must utilize a lot of stabilizers to go through the range of movement which will not only tone up more muscle but will also burn more energy giving a fantastic fat loss benefit. Fat burning workout routines don’t have to be monotonous cardio sessions. Bootcamp workout routines tend to be more interesting by challenging your body as well as your mind by making yourself push harder.
Boot Camp Exercise #1 – The Pull-up
The pull up is a phenomenal part of a bootcamp exercise regime especially if you’re actually training to go to the military services. The Marine Corps will have you pulling yourself up a bar everyday to strengthen your arms and back. This is a functional strength exercise that’s essential to give you strength for climbing up ropes and pulling your body over rough terrain. If you exercise from home and you lack a pull-up bar to pull your self up on get an Iron Gym pull-up bar.
The deluxe model supports a number of grips and it fits perfect into a doorway. Place it up in the door during your workout and take it down after. I suggest doing pull ups a minimum of two or three times each week in order to strengthen the upper body. You’ll really feel this bodyweight exercise working your upper back muscles, your biceps, rear deltoids, and even your abdominal muscles will get sore from the stabilization of pulling yourself up.
Boot Camp Exercise #2 – Push Ups and all sorts of Variations
Everyone knows the push up. It’s part of every bootcamp exercise program and is what will help build your chest, shoulders, triceps, and once again your stomach muscles will be a stabilizer for this motion. Keep your entire body in a straight line when performing the push-up and hands a little wider than shoulder width apart. Lower your body down gradually and push-up explosively to enhance power and strength development. If you cannot do that many pushups do as many as you are able to and switch to a kneeling push-up.
There are a variety of grips and widths you can use for pushups while you get more advanced. A closer hand grip will work your triceps more intensely to build your arms. Then when you can do regular pushups fairly easily start adding a greater challenge with feet elevated pushups. Put your feet up on a chair or bench and while continuing to keep your body aligned do them slow and controlled.
Boot Camp Exercise #3 – Y Squat
Now it’s time to add lower bodyweight exercises to this circuit. The Y squat will give you a chance to work your glutes, hams, and quads while once again your core will act as a stabilizer. Stand with your feet shoulder width apart and your arms up in the air forming a very wide Y. Now sit back into a deep squatting position mindful to not lean forward. If you lean too far forwards you’ll begin to feel the weight on your toes and balls of the feet. Shift your weight back to your heels and push from your glutes when returning to the starting position.
Boot Camp Exercise #4 – Planks
The plank is a superb exercise that not just works the abdominals but the entire core from the hips to the lower back and obliques. I remember back in martial arts training when I was a teen my instructor called this exercise “The Iron Bridge” and we would hold for as long as possible.
You’ll start this exercise by lying face down on the ground or a mat with your elbows placed underneath your chest. Then you’ll prop yourself up onto your elbows and forearms while keeping on your toes. Always keep a flat back and do not let your hips sag down. Hold this for 30 seconds if you’re able to but if you’re new to this exercise you may have to begin with a few reps of Ten seconds which will probably be all it takes to really feel your muscles working and possibly have some soreness the very next day.
Start Your Boot Camp Workout at Home
These 4 exercises can actually be grouped together as a circuit performing one immediately after another resting about 15 to 30 seconds in between exercises depending on your degree of cardio fitness. Go through the whole circuit 3 to 5 times or time yourself and see how many times you can go through it in 12 to 15 minutes. This is just one example of how to use boot camp exercises to setup your own Boot Camp Workout at home. For more boot camp exercise programs visit my site which includes more information and programs on boot camp exercises as well as a free boot camp workout.
