A Boot Camp Exercise To Do On Your Own

Boot camps have become the popular choice for getting in shape especially if you're a busy person

. A boot camp exercise can use body weight or other equipments but this article shows you how you can perform a workout on your own without any equipment. You can use this template to see if you would like boot camp workouts before you join one. However, keep in mind that doing it on your own may be a little different because bootcamps are done in groups of people.

The boot camp exercise that I'm going to outline is a very simple one that does not require any weights or equipment so you can perform it right away. But, do not be disappointed because this is still a very effective workout especially if you try to minimize your rest periods.

First, let's discuss the instructions for the workout. There are 4 exercises per circuit. Warm-up by doing 30 jumping jacks and running in place for 30 seconds. Repeat the warm-up twice. Never skip the warm-up. Perform each exercise for 20 seconds then rest for 10 seconds (20/10). You may increase the time to 40/20, 45/15, or 50/10 when you want to make the workout harder. Perform the next exercise after your rest period. Rest 30 seconds after you've done all 4 exercises and repeat the whole circuit 2 more times. Move on the second circuit and repeat as instructed just like in the first circuit. Always, cool down and stretch at the end of the workout.

Ok, so now that you know how the workout goes, you can now perform the exercises. In circuit 1, you will do push-ups, forward lunges, plank, and squats, in that order. The second circuit involves side plank, reverse lunges, mountain climbers, and jumping jacks which you perform in that order. Take note that these are all body weight exercises but they are still challenging especially if you're a newbie.

The whole workout can take anywhere from 12 to 24 minutes withough counting the warm-up and cool down. If you haven't exercised in awhile, make sure you use the shorter time interval of 20 seconds of work and 10 seconds of rest. Once you get better at the exercises, you can then increase your time intervals. Keep in mind that you will get sore after your first few workouts but that is normal. Just like with any boot camp exercise, make sure you are performing them with perfect form. If you have any doubt at all about how to perform an exercise, please see a personal trainer to look at your form. Have fun with this workout and I know you will enjoy it!

by: Anna Dornier

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