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Boot camp exercises give you a quick and effective way to get your body into condition while losing fat and training from home. A properly created boot camp workout will integrate elements 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 workout routines possible. By simply working out from your home you can achieve rapid fat loss and muscular conditioning without actually touching weight equipment or traveling to the health club.

Here is a workout to obtain a quick total body workout carrying out a circuit with bodyweight exercises. Most bootcamp workout plans are based on body weight exercises due to the ability to do them anyplace without equipment. The body must utilize so many stabilizers to go through the range of movement which will not only tone up more muscles but will also burn off more energy giving an excellent fat burning result. Fat loss work outs do not need to be dull aerobic classes. Boot camp workouts are more interesting by challenging your body as well as your mind by making oneself push harder.

Boot Camp Exercise #1 – The Pull Up

The pullup is really a phenomenal part of a boot camp exercise program especially if you are actually training to go to the military services. The U.S. Marines will have you pulling yourself up a bar every day to strengthen your arms and back. This is a functional strength exercise that’s essential to give you strength for climbing up ropes and pulling one’s body over difficult terrain. In the event you exercise at home and you don’t have a pull up bar to pull yourself up on get an Iron Gym pull up bar.

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

Boot Camp Exercise #2 – Pushups and all Variations

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

There are a variety of grips and widths you can use for push-ups while you get more advanced. A closer hand grip will work your triceps more intensely to build your arms. Then when you can do normal pushups relatively easily begin adding a greater 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 is time to add lower bodyweight exercises to the circuit. 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 very wide Y. Now sit back into a deep squatting position careful to not lean ahead. If you lean too far forwards you’ll start to feel the weight in your toes and balls of the feet. Shift your weight back to your heels and drive from your glutes when coming back 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 teen my instructor called this exercise “The Iron Bridge” and we would hold for as long as possible.

You’ll start this exercise by lying face down on the floor or a pad with your elbows placed beneath your chest. Then you’ll prop your self up onto your elbows and forearms while keeping on your toes. Always maintain a flat back and do not let your hips sag down. Hold this for 30 seconds if you can but if you are new to this exercise you may have to begin with a few reps of Ten 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 immediately after another resting about 15 to 30 seconds in between exercises based on your level of cardiovascular conditioning. 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 just one example of how to use boot camp exercises to set up your own Boot Camp Workout at home. For more boot camp exercise plans visit my site which has more information and programs on boot camp exercises as well as a free boot camp workout.