Boot Camp Workout Plan

Want to lose weight fast and get rid of those annoying calories? Well, then you might as well go for a boot camp workout routine in a gymnasium, or do it at home after consulting a fitness trainer. This is nothing but a vigorous and extensive fitness regime. It basically involves aerobic exercises and weight training. It is called so because it involves training a group of people in an outdoor scenario. These routines are fast becoming popular in the fitness industry as a workout plan promoting camaraderie, fitness and team effort. A good boot camp includes strength training, circuit training, muscle flexibility and abdominal .

Boot Camp Workouts

10 Minutes Drill - Version 1

High Knee Drill: Start off with a high knee drill. Raise your knee as close to your chest as you can and then replace that foot on the ground. Repeat with the other foot. Keep the contact time with the ground minimum and do it as fast as you can.

Jumps: This is plain jumping, but while jumping, you have to raise your arms above your head, and spread your legs while in the air. Jumping and raising your hands above your head should happen simultaneously.

Jump Push Up: Perform a high jump, as high as you can and then land on your feet and keep your hands on the ground. Now kicking your feet back will get you into a push up position for a moment. Follow it up by jumping back in an upright position.

Dumbbell Pushups: Place the dumbbells on the ground and attain a push up stance. Now hold the dumbbells and perform a push up, extending your arms totally. Follow this up by lifting each dumbbell alternately up to your chest in the same position. Keep your abs tight and back flat during this whole process.

Squats and Presses with Dumbbells: Begin with holding the dumbbells at shoulder level. Follow it up with a squat and while you get back into an upright position push the dumbbells fully above your head and extend your arms completely. Then bringing the dumbbells down, go down on a 1/4th squat.

Lunges: This is the easiest of the exercises. To do this place your hands behind your head with your feet wide apart. Now squat sideways, transferring your weight and hips to one side. Let your hips drop behind the foot you have transferred your weight to.

Bench Dip: Grab hold of a bench, placing your hands on the edge of the bench. Keep your feet on the ground and legs partly straight. Now bed your arms up to about 90 degrees. Get back to the original position.

Hamstring Exercise: Keep your feet wide apart as much as possible. Lean and bend down, or rather forward and place your hands down, until you feel a considerable stretch in your hamstring.

Stand and Stretch: Stand by holding on to an object for support, and then bringing one foot up, grab it with your hand and pull your leg up from behind you, till you feel your hamstring stretch.

Tricep Stretching: Stand or sit upright and place the hand of the arm which is going to be stretched at the base of the neck behind you. Grab the elbow of that arm with the opposite hand and pull until you can feel the stretch in your triceps. Hold and repeat with the other hand.

Tips

• The first three should be done in 30 seconds, without a break, from one to the other exercise. Take a breather and repeat.
• Similarly, perform the following 4 exercises in 30 seconds each, without a break, from one exercise to the other.
• Again catch up on your breath and repeat the circuit twice.
• Finally, give 30 seconds to each of the last three stretches.

10 Minutes Drill - Version 2

Squat Thrusts: Begin with standing with your feet together and then place your hands on the floor next to your feet. Now jump, to get your feet backwards in a push up position. Get your feet back, between your hands with a jump and then get back to the original position.

Slow Push ups: Perform 4 push ups, slowly with your abs in and your back straight. On the fifth push up, go halfway down and hold till you count 4. Push your back up and repeat: 4 normal push ups and 1 half.

Piyo Jack: Jump up, with your feet together. Throw your feet out on one side and circle your arms overhead, landing in a squat. Bring your feet back together, with a jump and circle your arms back in.

Walking Lunges: Start at the end of a room and step forward with the right leg. If you feel like, carry weights as well. Bend both the knees to 90 degrees and lower your body as if in a lunge. Then bring the right foot back and left forward and continue with each leg stretched for 30 to 60 seconds.

Jump with Front Kicks: Perform a jumping jack as mentioned earlier. Then after you get your feet together, raise the right knee and snap the foot as if you're performing a front kick. Do not totally extend the foot, keep a slight bend. Repeat, switching from jumping jacks to kicks and vice versa.

Wall Sit with Chest Squeeze: Press your hands together or get a medicine ball. Now slide down a wall, till your thighs and floor are parallel to each other. Squeeze the ball simultaneously. Retain the pressure while you stretch your arms in front of you and then gradually pull them back.

Ski Jumping: Keep your feet together in a standing position. Bending your knees, jump to the right as much as you can go. Try and jump laterally rather than vertically. Landing softly, immediately jump on the other side.

Marching or Jogging on the Spot: Do I need to tell you how to do this? Just hold your arms in front of you around the waist and jog in one place.

Side Planks: Attain a push up position. Proceed to do a single push up. While you come up, transfer your weight onto your left arm and twist to the side. Now raise the right arm towards the ceiling in a side plank. Lowering the arm to its original position, repeat the process by alternating sides.

If you get tired, take a break after every two or three exercises.

There are many more varieties and combination of exercises. As you go on, the intensity and difficulty increases. This workout also involves some kind of diet regime or the likes. Nevertheless, if I describe some more plans, you would give up even thinking about exercises! Hence, I end my treatise on this topic here! Stay Fit! Stay Healthy!