The Sexy Slim

Boot camp exercises give you a quick and effective way to get your body into condition while burning fat and working out from home. A well created boot camp workout will incorporate components of strength, conditioning, and endurance while trying to keep the pace fast for cardio conditioning. You can receive a Free Boot Camp Workout here or continue reading to learn more about them. Boot camp workouts allow you to have one of the most well rounded workouts possible. By simply working out from home you can achieve immediate fat loss as well as muscular conditioning without ever coming in contact with weight equipment or traveling to the gym.

Listed here is a exercise routine to get a quick full body work out doing a circuit with body weight exercises. Most boot camp exercise courses are based on bodyweight exercises due to the ability to do them at any place without equipment. Our bodies must utilize so many stabilizers to undergo the range of movement which will not only tone up more muscles but will also burn more energy giving an excellent fat loss benefit. Fat burning workouts do not need to be monotonous aerobic classes. Boot camp workouts tend to be more interesting through challenging your body and also your mind by making oneself push harder.

Boot Camp Exercise #1 – The Pull Up

The pullup is a phenomenal part of a bootcamp workout program especially if you are actually working out to go to the military services. The U.S. Marines will have you pulling yourself up a bar daily to strengthen your biceps and upper back. This is a functional strength exercise that is necessary to provide you with strength for climbing up ropes and pulling your body over rough terrain. If you exercise from home and you lack a pullup bar to pull your self up on get an Iron Gym pull up bar.

The deluxe model supports several grips and it fits perfect into a door. Place it up in the door during your workout and take it down after. I recommend doing pullups at least 2-3 times per week in order to strengthen the upper body. You’ll really feel this bodyweight exercise working your upper back muscles, your biceps, rear deltoids, and even your abs will get sore from the stabilization of pulling yourself up.

Boot Camp Exercise #2 – Push-ups and all sorts of Variations

Everyone knows the pushup. It’s a part of every boot camp workout program and it is what will help build your chest, shoulders, triceps, and once again your stomach muscles will be a stabilizer for this motion. Keep your entire body in a straight line when executing the push-up and palms slightly wider than shoulder width apart. Lower your body down gradually and pushup explosively to further improve power and strength development. If you can’t do that many push-ups do as many as you are able to and switch to a kneeling pushup.

There are a number of grips and widths you can use for pushups while you get more advanced. A closer hand grip works your triceps more intensely to build up your arms. Then when you can do normal push-ups relatively easily start adding a bigger challenge with feet elevated pushups. Put your feet up on a chair or bench and while continuing to keep your body aligned do them slow and controlled.

Boot Camp Exercise #3 – Y Squat

Now it’s time to add lower bodyweight exercises to the circuit. The Y squat will now provide you with a chance to work your glutes, hams, and quads while once again 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 very wide Y. Now sit back into a deep squatting position mindful to not lean forward. If you lean too far forwards you will start 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.

Boot Camp Exercise #4 – Planks

The plank is a great exercise that not only works the abs but the entire core from the hips to the lower back and obliques. I remember back in martial arts training when I was a teenager my instructor called this exercise “The Iron Bridge” and we would hold for as long as possible.

You will start this exercise by laying face-down on your floor or a mat with your elbows positioned underneath your chest. Then you’ll prop yourself up onto your elbows and forearms while keeping on your toes. Make sure to keep a flat back and don’t let your hips sag down. Hold this for 30 seconds if you can but if you’re new to this exercise you might have to begin with a few reps of 10 seconds which will probably be all it takes to really feel your muscles working and possibly have some soreness the very next day.

Start Your Boot Camp Workout at Home

These 4 exercises can actually be grouped together as a circuit executing one right after another resting about 15 to 30 seconds in between exercises depending on your level of cardio fitness. Go through the whole circuit 3 to 5 times or time yourself and see how many times you can go through it in 12 to 15 minutes. This is simply one example of how to use boot camp exercises to set up your own Boot Camp Workout at home. For more boot camp exercise workouts visit my site which includes more information and programs on boot camp exercises as well as a free boot camp workout.