Listed here is a exercise routine to obtain a quick total body workout carrying out a circuit with bodyweight exercises. Most bootcamp workout plans are based on bodyweight exercises because of the capability to do them at any place without equipment. The body must use a lot of stabilizers to undergo the range of motion which will not only firm up more muscle but will also burn off more energy providing an excellent fat loss result. Fat loss workout routines do not have to be boring aerobic sessions. Boot camp workout routines tend to be more interesting through challenging your body and also your mind by making oneself push harder.

Boot Camp Exercise #1 – The Pull Up

The pullup is a phenomenal part of a boot camp workout program especially if you are in fact training to go to the armed forces. The U.S. Marines will have you pulling oneself up a bar daily to strengthen your biceps and upper back. This is a functional strength exercise that is necessary to provide you with strength for climbing up ropes and pulling one’s body over tough terrain. If you workout at home and you don’t have a pullup bar to pull yourself up on get an Iron Gym pull up bar.

The deluxe version supports several grips and it fits perfect into a door. Place it up in the door during your workout and take it down immediately after. I suggest doing pull-ups a minimum of 2-3 times per week in order to strengthen the upper body. You’ll 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 yourself up.

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

Everyone knows the push-up. It’s a part of every boot camp workout program and it is what will help build your chest, shoulders, triceps, and once again your abs will be a stabilizer with this movement. Keep the entire body in a straight line when performing the push-up and palms a little wider than shoulder width apart. Lower your body down gradually and push up explosively to enhance power and strength development. If you can’t do that many push-ups do as many as you are able to 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 up your arms. Then when you can do regular push-ups fairly easily begin including a bigger challenge with feet elevated push-ups. Put your feet up on a chair or bench and while continuing to keep your body aligned do them slower and controlled.

Boot Camp Exercise #3 – Y Squat

Now it’s time to add lower bodyweight exercises to this circuit. The Y squat will now give you a chance to work your glutes, hams, and quads while once more your core will act as a stabilizer. Stand 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 not to lean forward. If you lean too far forwards you’ll 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 returning to the starting position.

Boot Camp Exercise #4 – Planks

The plank is a superb 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 will start this exercise by lying face-down on the floor or a mat with your elbows positioned underneath your chest. Then you’ll prop your self up onto your elbows and forearms while keeping on your toes. Make sure to keep a flat back and don’t 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 start with a few reps of Ten seconds which will most likely be all it takes to really feel your muscles working and possibly have some soreness the 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 cardiovascular conditioning. Go through the whole circuit 3 to 5 times or time your self and see how many times you are able to 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.