Health Topics
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Healthy Living
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August 2011
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| Working Out Boot Camp Style |
| L.K.Adhikari |
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Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises. The difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy. |
Boot Camp workouts are
- A great way to burn lots of calories.
- Efficient - you work your whole body out in a short period of time.
- Fun - each exercise is different so you don't get bored.
- Easy to fit into a busy schedule - you can do them anywhere with little equipment.
- As challenging as you want them to be.
Boot Camp Workout
This boot camp workout leads you through 10 high intensity strength and cardio exercises designed to challenge your strength and endurance while burning lots of calories. The workout moves quickly, taking you from one exercise to the next with little or no rest. Take breaks when you need to, but try to keep your heart rate up. Many of these moves are advanced, so modify whenever necessary to stay safe and avoid injury.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Equipment Needed
Dumbbells, an exercise ball, a medicine ball and a mat. You can also do this workout without any equipment.
How To Do
- Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.).
- Perform each exercise one after the other for 30-60 seconds, modifying as needed.
- Complete all ten exercises for a 10-minute workout, or repeat the series 2-3 more times for a longer workout.
- Cool down with 5-10 minutes of light cardio and stretching.
- Sip water throughout the workout.
Squat-Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump, feet backwards into a push-up position, jump feet back between hands and stand up. Perform 10 reps, march in place for a few seconds and repeat 10 more reps.
Slow Pushups
Begin in pushup position on a ball or floor. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 half hold. Repeat for 30-60 seconds.
Plyo-Jacks
Begin with feet together and jump up, taking feet out to the side while circling arms overhead, and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds.
Walking Lunge
Start at one end of the room, holding weights if desired, and step forward with right leg. Bend both knees to 90-degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs for 30-60 seconds.
Jumping Jacks with Front Kicks
Do one jumping jack. After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don't extend the leg all the way, but keep a small bend in the knee). Do another jumping jack and kick with the left foot. Continue for 1 minute, alternating jumping jacks and kicks.
Wall Sit with Chest Squeeze
Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball. Hold this position and keep pressure on the ball, as your straighten the arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 30-60 seconds and stand up.
Ski Jumps
Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left. Repeat for 30-60 seconds.
March in Place
Aren't you tired? Take a few seconds to catch your breath.
High Jogs
Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands). Repeat for 30-60 seconds.
Triceps Dips
Sit on a chair or bench with hands next to the hips.Lift up and take the hips forward, just in front of the bench.Bend the elbows and lower down until elbows are about 90 degrees. Squeeze the triceps to push back up and repeat for 30-60 seconds.
Pushups/Side Planks
In pushup position (on knees or toes), perform one pushup. As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side. Repeat for 30-60 seconds. |
L.K. Adhikari is Wellness Consultant Apollo Life,Hyderabad
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