30 Push Button Boot Camp Exercises For Guaranteed Success
By Brian Devlin
Ten More Boot Camp Exercises For Fitness Pros
- The The Boot Camp Pull-Up – This exercise is a phenomenal part of a Boot Camp Workout program. This is to strengthen your biceps and upper back. It is an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand grip. It is recommended to do boot camp pull-ups at least 2-3 times a week in order to strengthen upper body.
- The Boot Camp Sit-up – Sit-up Is a strength training exercise commonly performed with the aim of strengthening the hip flexors and abdominal muscles. It begins with lying with the back on the floor, typically with the arms across the chest or behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.
- The Boot Camp Push-Up – Push up or commonly called as press-up is a calisthenics exercise performed in a prone position by lowering the body using the arms. Push-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. This can help you build your chest, shoulders, triceps, and once again your stomach muscles will be a stabilizer with this motion. There are a number of grips and widths you can use for push-ups while you get more advanced.
- The Boot Camp Arm Circles – Though they seem easy, arm circles are challenging exercise, and after a while you will definitely feel the burn. You just have to simply hold your arms parallel to the ground and move them in 6-inch clockwise circles. After doing 10, reverse direction and do another 10.
- The Boot Camp Y Squat – The Y squat will now provide you with an opportunity to work your glutes, hams, and quads while once more your core will be working as a stabilizer. Stand along with your feet shoulder width apart and your arms up in the air forming a really wide Y. Now sit back into a deep squatting position mindful not to lean ahead. If you lean too far forward you’ll begin to feel the weight on your toes and balls of the feet. Shift your weight back to your heels and push from your glutes when returning to the starting position.
- The Boot Camp 8 Count Body Builders – The 8-count body builders are done: “Start in a standing position. Squat down (1) and place your hands on the floor in front of your feet (2). Put your weight onto your hands (3) and jump your feet back to a push-up position (4). Perform one push-up (5). Jump both feet out to the sides (6) and back in (7). Jump your feet back to your hands (8) and return to the starting position. That’s one rep.” Repeat 20 to 30 times.
- The Boot Camp Plank – The plank is a superb exercise that not only works the abdominals but the total core from the hips to the lower back and obliques. I remember back in martial arts training when I was a teen my instructor called this exercise “The Iron Bridge” and we would hold for as long as possible.
- The Boot Camp Knee-Raised Toe Touch – The knee-raised toe touch is another simple exercise that grows harder as you go. Stand in place with your feet shoulder-width apart. Bring one knee quickly to your chest, then down quickly. Repeat with the other leg. After putting your second leg down bend down and touch your toes. Only touch your toes after lifting both knees. Do 200 reps for the best results.
- The Boot Camp Running Drill – Running means of terrestrial locomotion allowing a human or an animal to move rapidly on foot. It is defined in human sporting terms as a gait in which at some point all feet are off the ground at the same time. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vault over the legs in an inverted pendulum fashion. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.
- The Boot Camp Depletion Workout Template – Depletion Workout template’s orders are the jump, push, squat, push, single leg, total body ab exercise, and finishes with some type of sprint or explosive exercise.