This post is by OYS writer Melissa. You can see all of her posts here.
If you missed my first bootcamp post, check it out here. In it, I explain how popular bootcamp workouts have become, and the benefits of doing a bootcamp-style workout. You will also find five bootcamp moves you can do right at home. Then come back here and try out these five new moves!
Remember, if the word “bootcamp” scares you, please know that there are many levels and variations to this style of exercising. Not all of them are military-worthy workouts that are going to leave you unable to walk. Anyone can find the right type of bootcamp workout to fit their needs. What I will promise you is that it will challenge your body in new ways.
Warm up with five minutes of easy cardio, like walking, dancing, or jogging. Then complete each move for 1 minute in order, with no rest in between. Then go back and complete the circuit two more times through. Cool down with five more minutes of light cardio. This is important because your heart rate will be super high, and you don’t just want to stop moving abruptly. Finally, stretch out all of your muscles. With the warm-up and cool-down included, this workout should take you about 25 minutes.
Move #1 – Power Squats
Start by standing with your feet together. Jump into a squat, then jump your feet back together twice. Make sure you land soft on your knees and push your butt to the back. Keep doing this for one minute.
Move #2 – Side Burpees
This is a twist on a traditional burpee, or squat thrust. Squat down and touch the floor, then hop your feet out to the right so that your legs are extended all the way. Then hop your feet back center and jump up, reaching your arms in the air. Next, squat down and touch the floor, then hop your feet out to the left so that your legs are extended all the way. Then hop your feet back center and jump up, reaching your arms in the air. Keep alternating sides for one minute.
Move #3 – Plank Jacks
Start in plank position, with your back flat, your butt down, and your abs pulled in. Jump your feet out and in as if you were doing jumping jacks. Your back and butt are going to want to pop up. Try to keep your body in a straight line. Keep doing this for one minute.
Move #4 – Speed Skaters
You need to channel your inner Olympian for this one. I always try to picture the ice speed skaters when I do this move. Hop your right foot over behind your left foot as you reach your right arm down and your left arm back. Then hop your left foot over behind your right foot, as you reach your left arm down and your right arm back. Keep doing this for one minute.
Move #5 – Plank Twist and Dip
Start in plank position, with your back flat, your butt down, and your abs pulled in. Twist your hips over to the right and then tap your right hip down on the floor. Then twist back center. Next, twist your hips over to the right and tap your left hip down on the floor. Keep alternating sides for one minute.
See more exercises here.
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