If you are looking to get fit or maintain that healthy BMI that you spent so long working for, bootcamp workouts are hard to beat! It is quite hard to beat the intensity, challenge, as well as the adrenaline rush you feel as you push yourself through each exercise.
Yet, not everyone has access to the gym. Not everyone has the time to visit a gym either! So, does that mean you don’t deserve the best benefits of a bootcamp? Definitely not.
You don’t need any gear to reap the benefits of a bootcamp workout. All you need is a little bit of space, some spare time, and a ton of patience and resilience.
Step 1: Let’s Start with a Warm Up
Before you jump into a workout, warming up those muscles is pretty crucial. It prepares your body for the challenges that lie ahead. The more you stretch and get the blood flowing through your body, the easier it is for your body to adapt to the tough exercises that will follow.
Here’s a simple equipment-free warm up you can use to get started;
- Jumping jacks: 30 seconds
- Arm circles: 30 seconds (15 seconds clockwise, 15 seconds anti-clockwise)
- High knees: 30 seconds
- Leg swings: 15 seconds per leg
Now that we are all loosened up, it’s time to jump right into the workout.
Step 2: Pushing Your Limits with the Bootcamp
Bootcamp workouts are supposed to be intense. The best thing about working out at home is that you can modify the exercises however you want.
Start out with a set you can easily manage. Once that starts getting easy, move on to harder exercises or tougher modifications of the same exercises.
Circuit 1: Full Body Burn (Repeat 3 Times)
Follow the exercises below and don’t forget to modify them when needed;
- Push-ups (30 seconds): Chest, shoulders, and triceps.
- Squats (30 seconds): Glute, quads, and hamstrings.
- Mountain climbers (30 seconds): Core, shoulders, and legs (great for cardio too)!
- Lunges (30 seconds per leg): Glutes and quads.
- Plank (30 seconds): Core.
Complete the circuit, rest, and repeat at least once more. Enjoy the burn! Once you get used to this, feel free to remove any added modifications, increase the duration of the exercise, or the number of sets.
Circuit 2: Core Crushers
While your body is still warm, let’s focus on the core;
- Bicycle crunches (30 seconds): Obliques and lower abs.
- Leg raises (30 seconds): Lower abs.
- Russian twists (30 seconds): Core.
Repeat at least two to three times if you want to challenge yourself!
Step 3: Cool Down, Stretch, and Breathe
It is quite tempting to skip the cool down. Yet, it is just as important as the stretch. It helps prevent injuries and gets your muscles to recover faster.
Spend around 5-10 minutes stretching to loosen up those muscles and work on the areas that were targeted during the workouts. Here are a few suggestions;
- Hamstring stretch
- Quad stretch
- Child’s pose
- Downward dog
- Cobra pose
- Pigeon pose
- Cat and cow pose
Need help practicing the proper form for these exercises? Consider investing in a personal fitness trainer who can teach you online or at home. A fitness trainer can help you learn how to move your body and avoid pushing yourself beyond your limits.
Keep the Grit, You Don’t Need the Gear!
All you need is grit. If you want to experience a great bootcamp workout, you can do so from your home. All you need is your body and a positive attitude to keep yourself pushing. By utilizing the intensity and grit of a bootcamp session, you can prepare yourself to tackle any challenge that comes your way, both in and out of the gym!
Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights
George is also a certified nutritionist with a passion for health and fitness.