Bootcamp classes are known for their intense workouts and quick results. By combining strength moves with cardiovascular drills these classes can burn up to 1000 calories. To create your own bootcamp workout at home, try adding the following moves to your next workout.
Jumping lunges – Begin in lunge position with the right leg forward and the left leg back. Lower the left knee toward the floor while keeping your weight in the right heel. As you push up to start position jump and switch feet to land with the left leg forward and right leg back. Repeat for 10-15 reps.
Push ups into side plank – Begin in push up position. (Place the knees on the floor to modify.) Perform one push up by lowering the chest as close to the floor as comfortable and returning to start position. Keep the left hand where it is, and open to the right into side plank. Be sure to stack the shoulders and hips, and place the right foot in front of the left. Return to center. Repeat with a side plank to the left and continue to failure.
Prone jumping jacks – Lie face down on the floor with the arms extended overhead. Lift the arms and legs off of the floor by contracting the lower back muscles. Perform a jumping jack movement by bring the arms down toward the legs while opening the legs wide. Repeat for 15-20 reps.
Mountain climbers – Begin in push up position. Alternate pulling the knees toward the chest while keeping the abs pulled up toward the spine. Try to keep the body in one straight line. To add variety try pulling the knees toward the triceps or across to the opposite tricep. Repeat for 30-60 seconds.