Bootcamp Workout: Is it for You?

June 30, 2013

bootcamp workoutAre you looking for an extra-challenge kind of activity? Are you just a few weeks away from a big event and you just aren’t in the physical state that you need to be in? Then perhaps you might want to explore a sample bootcamp workout. A bootcamp workout can get you in shape but believe me when I say that it is not for the faint of heart.

What is Bootcamp Training?

True to many people’s impression of this kind of exercise, it is the old fashioned fitness routine that emulates military training. According to mayoclinic.com, a bootcamp is a strength and endurance workout that incorporates strength training and cardio workouts. It also has various programs–some focuses on calisthenics, some on military drills, while some on martial arts.

A bootcamp works much like interval activities and the most popular type is the outdoor bootcamp workouts. Mayoclinic.com states that it can be done in grassy fields, beach side, or even hill side and the type of terrain usually dictates the kinds of activities that can best be done. The activity is done in groups uses very minimal equipment, so participants pretty much just rely on the strengths and weaknesses of their bodies to accomplish the tasks.

But before you get all excited about its potential, it is first important to determine if a bootcamp is something you can commit yourself to. To begin with, prior clearance from the doctor is necessary for those who are pregnant, at least 40 years old, those who have existing health problems, and to those who have stopped working out or those who are just starting to workout.

Included at the top of your list of things to consider is of course knowing what kind of activities are involved. As previously mentioned, it can range from the easiest and most common workouts like step ups, jumping jacks, planks, or boxing.

But there are also borderline insanity bootcamp workout routines. Here are some samples: Berlin Wall (Push up series), Cliff Hanger (tough squats), Everest (slippery mountain climbers), Log bog belly bombers (burpees), Hangin’ tough (Turkish get ups), Turd’s nest (crawl outs), Twinkle toes (balance series) and Boa Constrictor (tricep dips).

Sample Bootcamp Workouts

Here are some sample bootcamp workouts for beginner, intermediate and advanced levels.

For first timers, fitnessbyd.com suggests that it may be best to start off with calisthenics workout which combines the following sample routines:

• Warm Up: 100 Step-ups
• Exercise:
• 30 broad jumps / 30 plank holds (repeat six times) (5 rounds with 1 minute rest)
• 20 burpees / 20 minute very quick sprinting / running
• Finisher: 1 minute plank hold with 20 rest (4 reps)

Catapultfitness.blogspot.com recommends the following sample intermediate workout routine:

Warm-up (30 counts per exercise)

• Jumping Jacks
• Prisoner Squat
• Plank-to-Pushup
• Cross Crawl
• Waiter’s Bow
• Shuffle
• Rest 1 minute before repeating 1 more set.

TT Strength Circuit (30 seconds per exercise)

• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more set.

TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes

• Chops
• Close-grip Pushup
• Stick-up
• Reaching Lunge (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more set.

Water Break

TT Depletion Circuit (30 seconds per exercise) – 10 minutes

• Side-to-Side Jumps
• Pushup
• Y-Squat
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more set.

Water Break

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

• Grasshopper Pushup – (check out the pushup variations video below for exercise technique)
• Plank on 1-Foot (30 seconds per side)
• Cross Crawl
• Rest before repeating 1 more set

If you are on an advanced level workout, you may want to try this sample program of hardcore fitness bootcamp workouts from toughmudder.com. It consists of 3-5 circuits of various activities and a sample circuit will be something that looks like this:

“2 minutes Running Man Start running. Treadmill, sidewalk, whatever.

1 minute Devil’s Beard Spider Push-Up: Start in a high plank position and descend into a push-up. As you lower, bring your right knee to your right elbow. Return to high plank and repeat on the left side. Alternate sides and work up to mountain climbing speed.

2 minutes You Don’t Know Jacks Jumping Jacks: Just like you did in elementary school. Only this time, only bring your arms down to your shoulders (not your hips) and all the way back up. We want to see your hands graze each other when they go up.

1 minute Cliff Hanger Tough Squat + Press: Holding a weight to your chest, stand with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button toward your spine and contract your abdominal muscles. Slowly lower your body, as though you are sitting in a chair (knees at 90-degree angles). Make sure your knees are BEHIND your toes. As you return to standing, press the weight over your head and return to starting position.

2 minutes Do Work: Jump Rope Jump Rope: Double Jumps

1 minute Everest Slippery Mountain Climbers: Find a wooden floor or flat surface and place your feet on two washcloths or a folded hand towel. Assume a high-plank position. Keeping your upper body still, pull BOTH legs in toward your chest at the same time and then push them back out to resume the plank position. Repeat these in-and-outs.”

This sample workout isn’t what you’d call easy. With the time the sample workouts require and the level of intensity involved, you’ll surely be military fit person in record time. Certainly, this may be advantageous to people who have the time to devote exclusively to be fit in time for a very important occasion (like weddings which is actually becoming a trend in this field – i.e. bridal / groom bootcamps).

Just always remember that a bootcamp is a very intense and physically demanding activity, so it is always better to check with your physician first if you can handle bootcamp workout.

Category: Body Workout