Boot Camp Bodyweight Circuit To Improve Your Fitness | STACK Basic Training

Boot Camp Bodyweight Circuit To Improve Your Fitness

March 28, 2013 | Joe Pepe

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Enlist in boot camp and avoid being your team's weakest link with this intense full-body workout. In less than 45 minutes, you can build muscle, improve cardiovascular endurance and burn fat. (See The G Series Pro Boot Camp Report.)

Directions

  • First, remember to never hold your breath.
  • Take necessary breaks.
  • Every move is done in a one-minute time frame, with only 30 to 60 seconds of rest between them.
  • There are three series of boot camp workouts. Perform three sets of one series or one set of each.

Boot Camp Workout

Series 1

Squats

  • Take a deep breath, force your abs out and bend your hips and knees to lower your body as far as you can.
  • Keep your thighs below parallel to the floor.
  • Maintain an upright posture with a slight arch in your lower back.
  • Begin to push your feet outward—but don't actually move them—as if you were going to spread the floor apart.
  • When you've squatted as low as you can without losing the arch in your lower back, contract your glutes and thighs and explode up to starting position, exhaling the breath forcefully.
  • That's one rep.

Push-Ups

  • Place hands shoulder-width apart on the floor.
  • Straighten your legs behind you so that your feet line up.
  • If you haven't done many Push-Ups, spread your feet wide apart for better support, otherwise place them together.
  • Focus your eyes on the floor, but do not allow your head to bend forward. Your body should form a straight line from your heels to your head.
  • Tighten your abs, bend your elbows, and lower your body until your chest is about one inch above the floor.
  • Every part of your body must move in unison—do not allow your butt to stick up in the air or your hips to sag as you move down.
  • Press yourself back up.

Lunges

  • Lunge forward with your right foot.
  • Return to starting position.
  • Step back with your left foot and lower your body until your right thigh is almost parallel to the floor.
  • After returning to the starting position, perform a forward lunge with your left foot, then a backward lunge with your right foot.

Planks

  • Get into push-up position.
  • Bend your elbows 90 degrees and rest your weight on your forearms.
  • Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
  • Hold the position for as long as you can; your goal should be to hold it for two minutes.

Side Planks

  • Lie on your side with your elbow tucked under your body.
  • Raise your hips into the air to form a straight line with your body so only your elbow and the side of your bottom foot touch the ground.
  • Hold and repeat on your opposite side.

Jumping Jacks

  • In one movement, jump up and spread your legs apart as you raise your arms to the sides and over your head.
  • Land with your arms over your head and your feet more than hip-width apart.
  • Jump up again and in one movement bring your legs together and your arms back to your sides.
  • That's one jumping jack.

Series 2

Tuck Jumps

  • Bend forward at the hips.
  • Jump straight up and tuck both legs in to your chest.
  • Land, reset your feet, and repeat.

Explosive Push-Ups

  • Push yourself up so fast that your hands come off the floor, and clap in midair.

Lunges

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Mountain Climber Series

Move 1

  • Assume push-up position, arms in line with your chest.
  • Bring your right knee up to your chest, then back to original position.
  • Alternate movement with left leg.
  • Move rapidly and do exercise for 30 seconds; then go on to:

Move 2

  • Assume push-up position, arms in line with your chest.
  • Bring right knee in and across to left elbow.
  • Do 10 each side

Move 3

  • Assume push-up position, arms in line with your chest.
  • Bring right knee to outside of right elbow (works the obliques).
  • Do 10 each side.

Series 3 (advanced)

Burpees

  • From a standing position, squat down and place your hands on the floor.
  • Shoot your legs straight out behind you, as if you were about to perform a Push-Up.
  • Quickly reverse the motion to come back up.
  • Jump as high as you can with your arms reaching overhead.
  • Land softly. That's one rep. Immediately squat again to begin next rep.

Mountain Climber Series

Burpees

180° Squat Jumps

  • Start in squat position.
  • Jump up as high as possible.
  • In midair, rotate your body to the left and land facing the opposite way.
  • Repeat, rotating right.

Plank to Push-Ups

  • Assume plank position with forearms on the ground and elbows under shoulders.
  • Balance on toes or knees.
  • Straighten left arm, then right.
  • Hold full plank pose for 2 counts, then lower left forearm, followed by right, to the floor.

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