| Boot camp is all the rage nowadays. It can whip you | | | | Exercise #2 - Squats and Military Press Combined |
| into shape very quickly due to the rigorous nature of | | | | This exercise works the quads, hamstrings, glutes, |
| the routine. All muscle groups are worked, as well as | | | | shoulders, triceps and biceps. Get yourself a couple of |
| your cardiovascular system. If you don't have time to | | | | dumbbells, approximately 10 pounds each. Keep the |
| dedicate yourself to an hour-long boot camp class at a | | | | weights at shoulder height. Go down into a squatting |
| gym, then here is a short, yet effective, 20 minute boot | | | | position until your knees are bent at a 90 degree angle, |
| camp routine you can do in the comfort of your own | | | | then raise up to an upright position while pressing the |
| home. | | | | weights up to the ceiling. Bring the weights back down |
| What is Boot Camp? | | | | to shoulder height, and lower back down to a squatting |
| Boot camp is an army-type simulated exercise | | | | position. Perform about 15-20 of these. |
| regimen which is extremely vigorous and works the | | | | Exercise #3 - Ab Roll with an Exercise Ball |
| entire body in one workout. It works all the muscle | | | | This workout will work your core and abs, hip flexors, |
| groups, as well as the heart, by making the participant | | | | arms and shoulders. Begin by placing your shins on an |
| move from one exercise to another without resting in | | | | exercise ball, facing downward with your hands |
| between. This keeps the heart rate elevated | | | | planted on the ground. Keeping your arms and legs |
| throughout the entire routine, and burns lots of calories | | | | straight, roll the ball towards your chest by bending at |
| and fat. | | | | the hips, and rolling the ball down to the tops of your |
| A Shorter, More Convenient Boot Camp Routine | | | | feet. Roll the ball back, and repeat about 10-15 times. |
| Here is a short circuit routine that will give you a great | | | | Exercise #4 - Lunge and Bicep Curl |
| workout. Remember to incorporate the following rules | | | | This routine will work the biceps, glutes, quads and |
| when performing the circuit: | | | | hamstrings. Begin by holding 10 pound dumbbells in |
| * Do not stop to rest in between exercises | | | | each hand. Take a large step forward with one foot, |
| * Try to perform the circuit at least three times, | | | | and lower your back knee to the ground. At the same |
| possibly four | | | | time, raise the weights so you are flexing your biceps |
| * Perform this routine at least three times per week to | | | | and bringing the weight toward your shoulder. Return |
| see results | | | | to starting position. Repeat this 15 times per leg. |
| Exercise #1 - The Burpee | | | | Exercise #5 - Leg Kicks and Squats |
| This exercise will get the heart pumping very quickly, | | | | This routine works the glutes, quads, hamstrings and |
| and will engage all the major muscles. Begin by | | | | abs. Kick one leg out to the side as high as you can, |
| standing upright. Jump up as high as you can, reaching | | | | then bring it back down to the floor. With the other leg, |
| for the sky with your arms. Once you land back on | | | | take a step back, and lower your body into a squat |
| the ground, place your hands on the ground, and kick | | | | position. Repeat this 20 times per leg. |
| your feet out behind you, as you end up in a plank (or | | | | By performing each of these exercises in succession, |
| push-up) position. Kick your feet back towards your | | | | without resting in between, you will give yourself a hard |
| hands, and in one continuous motion, bring your body | | | | core boot camp style workout. You'll get your heart |
| up and jump up high again. Repeat this about 10 times, | | | | rate up, and will work all the major muscles to give |
| without stopping in between jumps and planks. | | | | yourself a toned body in no time. |