The Boot Camp Workout
The following boot-camp workout is based on the moves found in Tracey Mallett's exercise DVD,
The Method: Cardio Boot Camp, which University of Wisconsin, La Crosse, researchers used in this study. For this workout, you'll need a pair of 3- to 8-pound dumbbells. Do one set of each of these moves in the order shown here, then repeat the circuit two more times. And don't forget to add a gradual warm-up (light jogging, jumping jacks, etc.) and finish up with a cool-down and some whole-body stretches.
1. Military Press with Reverse Lunge
Works glutes, hamstrings, quads and deltoids
(Use 5- to 8-pound dumbbells)
A. Start with your legs together, elbows bent and palms facing forward.
B. Step back with your left foot into a lunge position as you press your hands overhead. Then step your left leg back to join the right leg as you lower your arms. Alternate legs and do 10 repetitions with each leg.
2. Side Kick to Plié Squat
Works glutes, hamstrings, quads and abs
A. Start with your legs shoulder-width apart, turned out at the hips, with both knees bent and your hands by the face in a fighting stance.
B. The left foot joins the right foot as you twist the hips slightly to the left. Internally rotate the right leg at the hip and kick the leg out to hip-height. As the leg comes down, step the left leg out into a plié squat. Do 10 reps then repeat on the opposite side.
--Cardio Interval--
3. Shoot the Hoop
Works quads, hamstrings, calves and abs
A. Stand tall, knees slightly bent and arms by your side.
B. Jump up and reach your arms overhead as if you were shooting a basketball. Then crouch down while bending your knees to touch the floor. Do as many reps as you can in 60 seconds while maintaining correct form.
4. Plié with Reverse Fly
Works posterior deltoids and rhomboids
(Use 3- to 5-pund dumbbells)
A. Start with your legs in a wide stance and turned out at the hips with the toes pointing out to the corners of the room. Lean forward slightly from the hips and position your arms in front of you, palms facing each other and your elbows slightly bent as if you are hugging a large ball.
B. Bend both knees and lower into a plié as you draw the shoulder blades together and move the arms to the side of the body at shoulder-height. Return to the starting position and; do 15 repetitions.
--Cardio Interval--
5. Speed Skate with Oblique Twist
Works quads, hamstrings, glutes, calves and obliques
A. Stand with your feet together, knees slightly bent and arms by your side.
B. Jump up and land on the right leg in a squat with your knee over your toes as you swing the left leg behind your body, twisting your torso and arms to the right side. Repeat with the other leg; continue alternating legs and do as many reps as you can in 60 seconds while maintaining correct form.
6. Knee Repeater
Works glutes, hamstrings, quads and abs
A. Start with your right leg behind the body in a deep lunge position and your hands extended forward, level with
your ears.
B. Contract the abdominals and draw your right knee in toward the chest as you bend your elbows and draw them
in to touch your knee. Repeat this movement, keeping the supporting leg bent. Do 15 to 20 repetitions and then repeat with the other leg.
7. Classic Push-ups
Works deltoids, pecs, triceps and core
A. Get into plank position with your hands positioned on the floor directly beneath your shoulders. Inhale as you bend your elbows, then exhale and extend the arms. Try not to sink in between the shoulder blades. Draw your shoulder blades down towards the pelvis and away from your ears. Do 10 to 15 repetitions.