Boot Camp Exercises - Best 4 Exercises for a Home Boot Camp Workout
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By :
Rick Porter
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Boot camp exercises give you a quick and efficient method to get your body into condition while losing fat and working out from home. A well developed boot camp workout will combine components of strength, conditioning, and endurance while trying to keep the pace quick for cardio conditioning. You can get a Free Boot Camp Workout here or keep reading to learn more about them. Boot camp workouts allow you to have just about the most well rounded workout routines possible. Simply by working out from your home you can achieve rapid weight loss as well as muscular conditioning without ever coming in contact with weight equipment or traveling to the health club.
Listed here is a exercise routine to obtain a fast total body workout carrying out a circuit with body weight exercises. Most bootcamp exercise plans are based on body weight exercises due to the ability to do them anywhere without having equipment. Our bodies must utilize so many stabilizers to go through the range of movement which will not only tone up more muscle but will also burn off more calorie consumption providing a great fat burning benefit. Fat burning workouts don’t need to be boring aerobic sessions. Boot camp workouts tend to be more interesting by challenging your body as well as your mind by making oneself push harder.
Boot Camp Exercise #1 – The Pull Up
The pullup is a phenomenal part of a bootcamp exercise regime especially if you are actually training to go to the armed forces. The Marines will have you pulling yourself up a bar daily to strengthen your biceps and back. This is a functional strength exercise that is essential to provide you with strength for climbing up ropes and pulling one's body over rough terrain. In the event you workout from your home and you don’t have a pull-up bar to pull your self up on get an Iron Gym pull-up bar.
The deluxe model supports several grips and it fits right into a door. Put it up in the door during your workout and take it down right after. I recommend doing pullups a minimum of 2-3 times per week to strengthen the upper body. You will 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 your self up.
Boot Camp Exercise #2 – Pushups and all Variations
Everybody knows the push up. It's part of every boot camp workout program and is what will help develop your chest, shoulders, triceps, and once again your abdominals will be a stabilizer with this movement. Keep the entire body in a straight line when executing the push-up and palms slightly wider than shoulder width apart. Lower your body down slowly and push-up explosively to further improve power and strength development. If you cannot do that many pushups do as many as you can and switch to a kneeling pushup.
There are a variety of grips and widths you can use for pushups while you get more advanced. A closer hand grip works your triceps more intensely to build up your arms. Then when you can do regular push-ups relatively easily begin including 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 slower and controlled.
Boot Camp Exercise #3 - Y Squat
Now it’s time to add lower bodyweight exercises to this circuit. The Y squat will now give you a chance to work your glutes, hams, and quads while once more your core will act as a stabilizer. Stand along with your feet shoulder width apart and your arms up in the air forming a really wide Y. Now sit back into a deep squatting position careful not to lean forward. If you lean too far forward you will begin to feel the weight in your toes and balls of your feet. Shift your weight back to your heels and drive from your glutes when coming back to the starting position.
Boot Camp Exercise #4 – Planks
The plank is a great exercise that not only works the stomach muscles 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 will start this exercise by laying face-down on the ground or a pad with your elbows placed beneath your chest. Then you will prop your self 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 can but if you're new to this exercise you might have to start with a few reps of 10 seconds which will probably be all it takes to really feel your muscles working and possibly have a bit of soreness the next day.
Start Your Boot Camp Workout at Home
These 4 exercises can actually be grouped together as a circuit executing one right after another resting about 15 to 30 seconds in between exercises based on your degree of cardiovascular fitness. Go through the entire circuit Three to five times or time your self and see how many times you can go through it in 12 to 15 minutes. This is simply one example of how to use boot camp exercises to set up 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.
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Author Resource:-
Click here for a Free Boot Camp Workout. Learn more about Boot Camp Exercises here.
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2010-02-28 14:37:00
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