Last week I wrote about the rise in popularity of Boot Camp Workouts and I promised I would give you a Boot Camp workout you can do at home or in a park by yourself or with a friend. Remember the idea of a Boot Camp workout is to work your entire body in a short amount of time. The workout should be effective and efficient. Check out my Boot Camp and try it for yourself. You can add or change things each time you do it to give yourself some variety.
Always warm up for a few minute before you begin your workout. You can walk for about 5 minutes and then do some simple stretching. Now it’s time for Boot Camp! Do each of the following exercises; start with 30 seconds of each exercise and work up to 60 seconds of each exercise with 30 seconds of rest in between.
- Jump rope for 30 seconds. You don't need an actual jump rope, you can just do the motion of jumping rope to get the same benefits. Rest 30 seconds.
- Push ups - You can do these on your toes or on your knees to make them a little easier. Make 60 seconds your goal, but you might have to work up to that. Rest 30 seconds.
- Squats. do your squats with your feet a little wider then hip distance apart. Squat down as if you were going to sit ina chair then push yourself up to starting position. Remember to keep you knees behind your toes and keep most of your weight in your heels. Try to do them for a minute. Rest 30 seconds.
- Tricep Dips. You can do these on the floor or you can sit on a chair or bench with hands next to the hips. Lift up and take the hips forward, just in front of the bench or chair. Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat. Work up to 60 seconds. Rest 30 seconds.
- Walking lunges. Start at one end of the room, holding weights if desired, and setp forward with right leg. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and setp into a lunge. Continue lunging, alternating legs for 60 seconds. Rest 30 seconds. Remember to keep your knees behind your toes wehn you lunge. Only go as low as you can. Don't compete with anyone except yourself.
- Overhead press. You can use hand weights or cans of soup if you don't have weights. Hold your hands next to your shoulders palms facing front. Press your weights over your head until your arms are exteneded about 95%. Bring the weights back to the starting osition. Continue for 60 seconds. Rest 30 seconds.
- March or job in place. Work up to a job in place with your knees coming high towards your chest. Continue for 60 seconds. Rest 30 seconds.
- Abdominal crunch. Lying on your back, place your feet flat on the floor, knees bent. Place your hands right next to your ears. Exhale as you lift your head, neck and shoulders off the floor. Slowly lower back to starting position. Continue for 60 seconds. Rest 30 seconds.
- Plank. Lie on your stomach with your hands flat on the floor under your shoulders. Press yourself up in a push up position. You can be on your toes or you can make it easier by staying on your knees. Pull your belly button toward your spine and hold. Continue to breathe. Hold the plank for 60 seconds or as long as possible. Rest 30 seconds.
This is a great quick Boot Camp workout. If you have extra time, go through the workout twice. Don’t forget to stretch at the end. The only time you can gain flexibility is when your muscles are warm. Try this Boot Camp a few times a week and you will start to see results in no time!
- Jennifer
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Labels: Exercise, Fitness, Jennifer, Physical Activity
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