subject: Cardio Boot Camp [print this page] One of the newest popular workout methods that are obtaining a lot more and more attention lately is cardio boot camp. Actually, the cardio boot camp exercises have used military techniques - marching, push-ups, sit-ups, lifting weights and obstacle courses - to get people in shape. This has been a great way for groups of people to join together in a team like environment to exercise, lose weight, and just get healthier. Sometimes it is more motivating doing it with others that can act as a support group. Such workouts normally consist of higher-intensity exercises because you will be doing them for shorter intervals compared to an aerobics class or a long run. Boot camp cardio exercises may also utilize equipment not found in your typical gym.
Jumping Jacks
Jumping jacks require no equipment and very little space to perform. This exercise also works your deltoid muscles, gluteus minimums and medius, and your calf muscles. Start with your feet together and arms down by your side. Simultaneously jump to spread your legs about 2 feet apart while you bring your arms out to the side and up above your head. Then immediately jump to return to the start position. Repeat the sequence in a rhythmic motion.
Mountain Climbers
The other one is mountain climbers are more difficult to do, as you must also support your body weight with your arms. Perform mountain climbers by first getting into a push-up position. Bring your right knee up toward your chest, keeping your left leg straight. In one quick motion, keeping your hands on the floor, slightly jump to drive your left knee toward your chest and straighten your right leg. You need to quickly alternate legs for the duration of the cardio interval. Instead of jumping, you can straighten your right leg before bringing your left leg toward your chest.
Agility Pole Side Shuffles
In the cardio boot camp the agility poles is also an important because these poles are commonly used in sports conditioning to mimic the side-to-side movements of sporting activities. The agility pole shuffle is one station in a boot camp program where the poles are arranged in a straight line or in a zigzag. So, here you need to get into a semi-squat position, feet slightly wider than shoulder-width, and your arms in front of your chest as if to push an opponent away. This is commonly known as the athletic stance. Quickly shuffle side to side between the poles, turning when you get to the end of the line. Repeat for the duration of the cardio interval.
Agility Ring Forward Shuffles
The last one is agility rings which are flat rings, 16 to 19 inches in diameter. These rings are arranged in two columns of six, with the sides of each ring touching the adjacent rings. Assume the athletic stance, then quickly shuffle through each ring, your right leg stepping through the right column and your left leg stepping through the left column of rings. When you get to the end of the rings, turn around and repeat.
