Bring Boot Camp to your home with this feel-good equipment free workout!
One thing that keeps our Boot Camp attendees coming back each week, is how great they all feel after every class. And not just from a pride stand point! Moving your body and conditioning it, while getting out of breath is a natural anti-depressant and major endorphin releaser!
So we thought we’d put together this little workout for you to have a go at this Winter, that will give you all the benefits of boot camp – but from your own home!
This quick and effective workout has been specifically designed to use the best training tool you possess: your own body!
Utilising your own body weight, and working within the three planes of motion we are designed to move in, will result in a fantastic functional fat-burning high-intensity workout that you can do in the comfort of your own living room, kitchen, garden…or even office if you don’t mind some spectators, in just TWENTY MINUTES!
Before you begin:
Stick your phone in flight mode so no one disturbs you, and if you don’t have a stopwatch or GymBoss use the stopwatch app on your phone.
Warm up your muscles by stretching dynamically (not statically!) in the three directions we move in. Rhythmic movements such as lunges are a great example and easy to do three-dimensionally.
Perform the following exercises for one minute each, with no rest. When all exercises are done, rest for one minute and repeat for a total of four rounds.
REMEMBER: Listen to your body and work at your own pace – if you do need to rest between exercises, rest for 20-30 seconds by slowly marching on the spot (don’t stop moving!)
And if there is anything you are not sure of, always consult with a health professional before embarking on any exercise routine.
Exercise 1: 180’s jump squats
Squat low, touching your right hand to your left toe. Jump rotating 180degrees to the left so you are facing the opposite direction. Touch your left hand to your right toe, then jump rotating 180 degrees to the right (back the way you came) to touch right hand to left toe again. Keep repeating until the minute is up.
Exercise 2: Prone star jumps
In the press up position, simultaneously jump your feet wide and open your right arm up and looking up at your hand. Place the hand back down the same time as jumping your feet back together. Then repeat with your left arm. Keep alternating arms until the minute is up.
Exercise 3: Curtsy hop and stretch
Standing on your left foot with your right knee raised, curtesy your right foot behind you touching the right toe to the floor. Hop it back to the start position with the right knee raised, then step it out to the right, as wide as it goes as you bend the right knee leaning to the right to stretch it out. Keep repeating and switch to the left foot after thirty seconds.
Exercise 4: Breakdancers
In the press up position, kick your right foot underneath you touching the right toe with your left hand. Then repeat with the left foot and right hand, switching feet as fast as you can.
Once you have completed the workout (and a very well done to you!!!) remember to cool down by walking or marching on the spot slowly, to bring the heart rate back to a regular pace. Once your heart rate feels more ‘normal,’ perform your static stretching routine.
Make it harder: once you can complete this workout, it is important to continuously challenge your body in order to avoid a plateau. Two simple ways to do this are:
- decreasing your rest time
- increasing the number of total rounds
You should always feel a steady challenge and bear in mind that it is the getting out of your comfort zone, that will create noticeable changes and results. And if you’d like to do more, click here to join us for a free one week’s trial of Boot Camp where you can expect it every week!
Have fun and wishing you a very happy healthy New Year!
Gen x
