Boot Camp Workout
Burn Fat, Build Muscle, and have a Blast
Workouts
Bootcamp Workout 1
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Boot camps and boot camp-style workouts have become a popular phenomenon, and with good reason, in my opinion. They are fun, fast paced, and can kick your butt in a hurry. Boot camp-style workouts use compound exercises and practical movements that help build authentic strength, stamina, and agility.
They began booming in the late 90's to get Army recruits psyched up and physically fit. They caught on like wildfire and are now offered in over a third of all gyms, nationwide.
I tend to gravitate towards simple, yet challenging workouts, with a back-to-basics approach. Boot camp workouts definitely fit that description. I'm intimidated every time I get ready for a boot camp workout. And, I love it!
Any kind of equipment can be incorporated into a boot camp workout, or you can even create a no-equipment version. All you really need for optimal fitness is your body, your mind, and a sincere willingness to work hard.
Another reason I make sure to do at least one boot camp workout a week is that they burn an incredible amount of calories. The American Council on Exercise reported that boot campclasses burn an estimated 600 calories an hour. That's more than I burn jogging! So, not only do you build lean muscle, but you burn excess fat, too. (Of course, you'd better have you diet straight, or your hard will won't show a lick.)
Try the following boot camp workout when you need a break from your normal routine, when you want to bust through a weight loss plateau, or just for fun.
Boot Camp Workout 1
•Jog or walk briskly for 3-5 minutes to warm up.
•Sprint for 400 meters (or about 90-120 seconds, if you don't have it mapped out)
•Immediately do 10 prisoner squats and 10 pushups
•Skip rope for 60 seconds
•Attach a 25 - 50 foot rope to a heavy weight (stacked plates work well) and do rope pulls for 60 seconds. (Pull the rope, hand over hand, squatting low to the ground, then run out to where the weight started and pull again)
•Do 10 squat clean presses
•Sprint for 400 meters
•Do 10 pullups
•Perform 2 minutes of walking lunges
•Do 60 seconds of any boxing combo
Perform 2 or 3 rounds of the exercises above. Try to blaze though it, resting as little as possible. Record your time, and do it the following week to see your improvement.
Fun Stuff!
Free Ebook
Grab a free copy of the Israeli Special Forces Tacfit Challenge. Awesome Special Op stuff. The "quad hop" exercise is a killer. :)
Workouts To Try
Here are a bunch of workouts to try. Remember to suit them to your specific needs. Some of them use bands (I love the convenience of these), some use free weights, some are body weight routines, and some are traditional gym workouts. I'm always hunting new ways to spice it up, so there are pointers and tips for each workout. Have fun!
3 Day Total Body Workout
4 Day Split
5 Day Split
Total Body Band Workout
No Gym Req. Exercises
Killer Upper Body Workout
Best Glute Workout
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- Bootcamp Workout, Workout at Home
- By Sunny
