Bootchamp work out11/8/2022 Stand with arms at your sides and legs together. What it targets: full-body workout and cardio Be sure to take 20–30 seconds of rest after each exercise, as needed. Then, return to the beginning and repeat this 2–3 more times. Start with the first exercise and progress through each one until you’ve completed them all. This can include some shoulder rotations, leg swings, a light jog, and other moves to get your blood flowing. BOOTCHAMP WORK OUT SERIESSummaryīoot camp workouts feature a series of 5–10 high intensity cardio, strength training, and speed exercises that are usually repeated a few times.Ĩ exercises for your at-home boot camp workoutįor a well-rounded boot camp workout, you’ll want to include a range of exercises that focus on developing cardio, strength, and speed.īefore starting, it’s best to do a 5-minute dynamic warmup to prepare your muscles and heart for the work ahead. You can also decide to do time-based exercises, such as AMRAP (as many reps as possible) intervals, or a set number of reps before continuing to the next exercise. This will depend on the type of exercise, your fitness level, and your desired workout length. They may also be broken up into a few circuits, which are groups of 2–3 exercises. Though each workout will be different, they usually include 2–5 rounds of 5–10 exercises. This is ideal for people who have limited time but still want to get in a good workout ( 1, 2). In most cases, boot camp workouts are high intensity and short, but they burn a ton of calories, get your heart rate up, and strengthen your muscles. While the primary goal of boot camp workouts may vary - such as building muscle or increasing cardiorespiratory fitness - they usually include elements of all three types of exercise.įor example, a boot camp workout can include cardio exercises (e.g., jumping jacks, sprints, jump rope), bodyweight and resistance exercises (e.g., squats, pushups, planks), or exercises that tackle both at the same time (e.g., jump squats, mountain climbers). Boot camp workouts include a range of cardio, strength training, and speed exercises all in one session.
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