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Boot Camp Workout at Home


Yes, you can make your own boot camp workout at home. These workouts are as popular as ever with their high intensity being an ultimate calorie burner. A boot camp workout is patterned after military fitness training and is a full body workout. Body weight is used for strength and resistance, while high repetitions (reps) with no recovery stops increase endurance.

To begin designing your boot camp workout choose exercises and put them in order for a circuit. You will need a stopwatch to time yourself as you do as many reps as you can in 30 seconds and allow 10 seconds to move to the next stations. Once you have completed the entire circuit, rest for 1 minute, drink some water, then repeat the circuit.

Warm-up: Jog or march in place for 3 minutes

Station 1: Side to Side Squats
-Start with your feet shoulder width apart, your back flat and straight
-Take a big step to the left and bend your left knee until you are in a squat position while your right leg remains extended
-Return to center and repeat the squat motion on the right. Continue quickly alternating legs.*

Station 2: Pushups
-Start on your hands and knees, then extend your hips so that your body is in a straight line from head to knees
-Place hands directly beneath your shoulders; lift your feet and cross ankles for stability
-Bend your elbows and slowly lower your chest toward the floor
-Lower yourself as far as possible

Station 3: Half-crunches
-Lay on your back with knees bent and feet flat on the floor
-Bring your arms forward as you lift your head and shoulders
-Reach towards your knees
-Lower your head and shoulders

Station 4: Jumping Jacks
-Raise your arms out to your sides
-Jump your legs open into a V and raise your arms over your head at the same time
-Jump back to start and continue

Station 5: Seated Triceps Dips
-Sit on the floor with knees bent and feet flat on the floor
-Place your arms behind you and lean back placing your hands directly under your shoulders
-Bend your elbows and lower toward the floor
-Straighten arms and push back up

Station 6: Swing Knee Kick
-Stand with your legs 2-3 feet apart with the left leg forward
- Keep your right foot balanced on the ball of the foot
-In a smooth motion swing your right knee forward and up towards your chest
-Swing the leg back to the starting position
-Be sure to alternate legs

Station 7: Reverse Curl
-Lie on your back with knees bent and feet flat on the floor
-Clasp your hands behind your head
-Lift your head and shoulders drawing your knees toward your chest
-Lower head and shoulders to the floor and lower your knees slightly
-Extend your legs without touching the floor

Station 8: Walking Lunges
-Stand with your left leg 2-3 feet in front of your right leg
-Bend your left leg until you are in a lunge and your right leg is extended with your knee bent almost touching the floor
-Keep your back straight and donít extend your knee beyond your toes
-Come out of the lunge and bring the right leg forward into a lunge dropping left knee towards the floor
-Repeat the lunge alternating legs and moving forward*

Station 9: Arm & Leg Balance
-Begin on your hands and knees
-Bring your right leg straight out behind you with toes touching the floor
-Lift the right leg so it extends out from the hip and then lift the left arm straight out in front
-Pause to balance, repeat on other side and continue

Station 10: Knees to Chest
-Begin on the floor on your hands and knees
-Bring one knee towards your chest and look down towards the incoming knee
-Continue alternating knees

Cool down: Stretch all of the major muscles of the body

Ideally this boot camp workout will take about 30 minutes but you can adjust the time to make it longer or shorter based on your fitness level. If you are new to exercise or trying to get back in shape you can still do the workout. Try doing 1 circuit with 8-10 reps at each station. Work on building up to 30 seconds per station and gradually up to 2 circuits.
Be healthy, be happy!

*If you want to make an exercise harder you can add dumbbells.

To Purchas my EBOOK click here: Exercise Basics
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Content copyright © 2014 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.

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