Boot camp exercises give you a quick and efficient way to get your body into condition while losing fat and training from home. A properly developed boot camp workout will incorporate components of strength, conditioning, and endurance while keeping the pace fast for cardio conditioning. You can get a Free Boot Camp Workout right here or keep reading to learn more about them. Boot camp workouts enable you to have one of the most well rounded workout routines possible. By simply exercising from home you are able to achieve immediate fat loss as well as muscular conditioning without actually touching weight equipment or traveling to the health club.

Here is a exercise routine to obtain a fast total body work out doing a circuit with bodyweight exercises. Most bootcamp exercise courses are based on bodyweight exercises because of the capability to do them anyplace without having equipment. Our bodies must utilize a lot of stabilizers to go through the range of movement which will not only firm up more muscles but will also burn more energy giving a great fat loss benefit. Fat loss workouts do not have to be dull aerobic sessions. Bootcamp workout routines are more interesting through challenging one’s body as well as your mind by making oneself push harder.

Boot Camp Exercise #1 – The Pull Up

The pull-up is really a phenomenal part of a boot camp exercise regime especially if you’re actually working out to go to the armed forces. The U.S. Marines will have you pulling yourself up a bar daily to strengthen your arms and back. This is a functional strength exercise that is essential to provide you with strength for climbing up ropes and pulling one’s body over rough terrain. If you workout from home and you don’t have a pull-up bar to pull your self 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 immediately after. I suggest doing pull-ups at least 2-3 times per week to strengthen the upper body. You will feel this bodyweight exercise working your upper back muscles, your biceps, rear deltoids, and even your abdominal muscles will get sore from the stabilization of pulling your self up.

Boot Camp Exercise #2 – Push-ups and all Variations

Everybody knows the push-up. It’s a part of every bootcamp exercise program and it is what can help build your chest, shoulders, triceps, and once again your stomach muscles will be a stabilizer with this movement. Keep your entire body in a straight line when performing the push up and hands a little wider than shoulder width apart. Lower your body down slowly and push up explosively to further improve power and strength development. If you can’t do that many push-ups do as many as you can and switch to a kneeling push-up.

There are a number of grips and widths you can use for push-ups as you get more advanced. A closer hand grip works your triceps more intensely to build your arms. Then when you can do normal push-ups relatively easily start adding a bigger 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 give you an opportunity to work your glutes, hams, and quads while once again your core will be working as a stabilizer. Stand with your feet shoulder width apart and your arms up in the air forming a really wide Y. Now sit back into a deep squatting position careful to not lean ahead. If you lean too far forwards you will begin to feel the weight on your toes and balls of the feet. Shift your weight back to your heels and drive from the 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 teenager 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 ground or a pad with your elbows placed beneath your chest. Then you will prop yourself up onto your elbows and forearms while keeping on your toes. Always keep a flat back and do not let your hips sag down. Hold this for 30 seconds if you can but if you’re new to this exercise you might have to begin with a few reps of 10 seconds which will most likely 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 performing one immediately after another resting about 15 to 30 seconds between exercises based on your degree of cardio fitness. Go through the whole circuit Three to five times or time your self and see how many times you can go through it in 12 to 15 minutes. This is simply one example of how to use boot camp exercises to set up your own Boot Camp Workout at home. For more boot camp exercise drills visit my site which has more information and programs on boot camp exercises as well as a free boot camp workout.