We all want skinny legs, visible abs, a small waist, toned arms, and a nicely shaped big booty, don’t we? Strength-training and cardio exercises are the best way to reach your fitness goals. We prepared for you a very effective full-body boot camp workout, especially for women. All you need to start is some space, comfortable sports clothes, yoga mat, and your own bodyweight. Are you ready to get in the best shape of your life?
Phase 1 of the full-body boot camp workout: Warm-up for 10 Minutes
It includes running (outdoor or on the treadmill), rope jumping and spinning.
This phase differs for the beginners who should do each exercise for 30 seconds whereas, advanced can do 45 seconds, followed by 10 to 15 seconds rest. Try to hold each position as long as possible and do as many reps and rounds as you can! This is how your boot camp will give you great results in no time!
Exercise No. 1 – Burpees
Starting position: Standing
Exercise No. 2 -Mountain Climbers
Starting position: Start this exercise in a push-up position. Bend one leg and bring its knee under the hip.
Exercise No. 3 – Plank
Starting position: This position is really like the push-up position. The only difference between these boot camp exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.
Exercise No. 4 – Pushups
Starting position: Lie on the floor or an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise.
Exercise No. 5 -Squats
Starting position: Stand with your feet placed at shoulder-width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and keep a straight back throughout the exercise.
Exercise No. 6 -Lunges
Starting position: Stand up with your torso upright.
Exercise No. 7 -Side Bridge
Starting position: Lie on your side and lift your hip while you are supporting your body with your foot and your forearm.
Exercise No. 8 -Snap Jumps
Starting position: Drop into a squat-like position with your hands on the floor.
Exercise No. 9 -Sumo Jump Squats
Starting position: Standing with your feet placed more than shoulder-width and your toes pointing out slightly. Throughout the exercise, make sure to keep your head up and maintain a straight back.
Phase 3 of the Bootcamp workout: Cooldown with 5 Minutes light running
Note: You can create new full-body workout routines this way by adding different exercises. You can also change the number of movements and rounds you do. For instance, you could pick 10 exercises but complete only 2 or 3 rounds. Try out this boot camp workout and enjoy great results in no time!