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4 Major Boot Camp Exercises To Include To Your Home Boot Camp Workout
By EricHanson | March 16, 2010
Boot camp exercises give you a quick and effective method to get your body into condition while burning fat and working out from home. A properly developed boot camp workout will integrate components of strength, conditioning, and endurance while keeping the pace quick for cardio conditioning. You can receive a Free Boot Camp Workout here or continue reading to learn more about them. Boot camp workouts enable you to have just about the most well rounded workout routines possible. Simply by exercising from your home you can achieve rapid fat loss and muscular conditioning without ever coming in contact with weight equipment or traveling to the fitness center.
Listed here is a workout to get a quick total body work out carrying out a circuit with body weight exercises. Most bootcamp exercise programs are based on bodyweight exercises due to the ability to do them anywhere without having equipment. Our bodies must utilize a lot of stabilizers to go through the range of motion which will not only firm up more muscle but will also burn off more calorie consumption giving a fantastic fat loss result. Fat loss workout routines do not have to be dull aerobic sessions. Boot camp workouts are more interesting by challenging one’s 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 workout program especially if you are actually working out to go to the armed forces. The Marine Corps will have you pulling yourself up a bar every day 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 your body over difficult terrain. If you exercise from your home and you don’t have a pull-up bar to pull yourself up on get an Iron Gym pull-up bar.
The deluxe version 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 right after. I recommend doing pull ups a minimum of 2-3 times each week to strengthen the upper body. You’ll 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 a part of every bootcamp exercise program and it is what will help develop your chest, shoulders, triceps, and once again your abdominals will be a stabilizer for this movement. Keep the entire body in a straight line while executing the push up and hands slightly wider than shoulder width apart. Lower your body down gradually and push-up explosively to enhance power and strength development. If you can’t do that many push-ups do as many as you are able to and switch to a kneeling pushup.
There are a variety of grips and widths you can use for pushups as you get more advanced. A closer hand grip works your triceps more intensely to build your arms. Then when you can do regular pushups relatively easily begin including a bigger challenge with feet elevated push-ups. 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 is time to add lower bodyweight exercises to this circuit. The Y squat will give you an opportunity to work your glutes, hams, and quads while once again your core will be working as a stabilizer. Stand along 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 careful not to lean ahead. If you lean too far forward you will begin to feel the weight in your toes and balls of the feet. Shift your weight back to your heels and push from the glutes when coming back to the starting position.
Boot Camp Exercise #4 – Planks
The plank is a great exercise that not just works the abs 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 your floor or a mat with your elbows positioned underneath your chest. Then you’ll prop your self up onto your elbows and forearms while keeping on your toes. Make sure to maintain a flat back and don’t 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 Ten seconds which will most likely be all it takes to really feel your muscles working and possibly have some soreness the 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 based on your level of cardio conditioning. Go through the whole circuit Three to five times or time your self and see how many times you are able to go through it in 12 to 15 minutes. This is just one example of how to use boot camp exercises to set up your own Boot Camp Workout at home. For more boot camp exercise drills 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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