Boot Camp Style Exercises

Everywhere you look there is some type of boot camp workout program. The high intensity of a boot camp in a group setting makes it an environment where you can really push yourself to achieve your goals. A typical boot camp incorporates several different exercises with little to no rest in between. Many use a minimal amount of equipment, get back to the basics and work within specific timed intervals. If you are doing a boot camp program on your own be sure to work hard and push yourself.

Compound Strength Exercises

Compound exercises include any movement that uses more than one joint such as a push up or squat. In these exercises, you work multiple muscle groups and in turn burn body fat and increase your heart rate more than isolation exercises. Many body weight exercises are also compound exercises. Lunges, squats, push ups, dips and pull ups make great compound exercises to include in your boot camp training. If you experience difficulty with pull ups, use dumbbells or resistance tubing to incorporate a row movement to improve back strength.

Cardiovascular Exercises

Find places to incorporate activities that increase your heart rate. Short sprints work great between exercises and do a few longer runs at the beginning and end. Exercises like jumping jacks, line hops, burpees and mountain climbers work great as part of an interval program. To do a burpee begin from a standing position, squat down and jump your legs back into a push up position. Complete one push up, bring the legs back in and stand, jumping as high as possible. Mountain climbers start in a push up position with one knee in towards your chest. As fast as possible, alternate bringing your knees in towards your chest.

Core Exercises

Core exercises mainly work the trunk and hips to help with posture and low back pain. They fall into one of four categories; rotation, stabilization, flexion and extension. Rotational exercises such as the Russian twist, bicycle crunch, physioball oblique crunch and side planks work the oblique muscles along the sides of your trunk. The plank is a great way to work the stabilizer muscles that help you maintain good posture. Any crunch variation is a flexion type exercise where you round the spine bringing your torso forward. Extension exercises start from a prone position, lying on your stomach. From here, you will either lift only your torso or, for a more advanced move, your torso and legs simultaneously.

About this Author

Lisa Martin holds a B.S. from the University of Maryland in dietetics, personal training certification through AFAA and is CSCS certified through NSCA. As the owner of Wellness Evolution, she has more than 10 years of experience in the industry, writing a monthly newsletter, blog and articles for various local newspapers.