Diet & Fitness

By Raphael Calzadilla
eDiets Chief Fitness Pro

If you’ve never tried a boot camp workout you’re in for a treat. Boot camp workouts are efficient and burn a load of calories. It works your entire body by going from one exercise to another in circuit fashion with no rest. Here are some of the other benefits of boot camp workouts:

1. The workout is relatively brief.
2. Each exercise is different and helps to avoid boredom
3. No equipment necessary
4. You can fit it into a busy schedule

Get ready because you’re going to sweat and you’re going to have to do some work, but I guarantee that you’ll find this enjoyable, brisk and result-producing.

I’ve been training clients for over 14 years and have experimented with hundreds of conceivable workout routines based on a variety of goals. The routine I’m outlining in this article works -- period.

Perform all of the exercises in succession with no rest between exercises. After you complete the circuit, rest 30 seconds and repeat one more time. Beginners should only perform one circuit. The routine can be performed three to four days per week.

THE WORKOUT

Hop and Pops -- Perform five jumping jacks and then drop to the floor and immediately do five pushups. Right back up to your feet for five jumping jacks, down for five pushups. There is no rest between jumping jacks and pushups. Perform a total of 20 repetitions for each. It’s OK if you need to perform a modified pushup (knees on floor). This exercise is not as easy as it sounds so if you need to do fewer reps to start that’s OK. You’ll curse me after 20 reps and it’s only the first exercise.

Running in Place -- 2 brisk minutes

Wide hand position push ups with feet on chair -- Position yourself on the floor to perform push-ups but place your feet on a chair directly behind you. Place your hands approximately 2 inches wider than shoulder width and perform 12 push ups. If you can’t do these then perform modified push ups with your knees on the floor.

High March -- March in place but raise your legs as high as you can. Perform 15 reps each side.

Ski Jumps - Stand with your feet together and keep your knees slightly bent. Jump to the right several feet and then jump a few feet to the left. Make sure to keep the knees and legs together and knees slightly bent. Perform 20 total reps

Alternate Toe Touch -- Stand with hands extended out to the sides. Then bring your right hand down in the direction of your let foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). Perform 20 repetitions on each side.

Lunges -- Stand straight with your feet together. Place your hands on your hips. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 15 reps on each side.

Double Crunch -- Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders and feet touching the floor. Perform as many reps as possible until you can’t perform another.

Flutter Kicks -- Lie on your back with your hands under your hips and chin tucked down on your chest. Raise your legs 6 inches off the floor and then alternately move them up and down in short flutter motions (make sure your legs are fully extended). Perform the exercise for 45 seconds.

Watching TV -- Don’t get too cozy, it’s not what you think. To perform the Watching TV exercise lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes.

Double Time -- Lie on your back and cycle both legs as fast as possible as if riding a bike. Perform the movement for 60 seconds. Believe me it will feel like an eternity.

Running in Place -- 3 brisk minutes

Combined with sensible eating habits, this routine will make you look lean and mean. It’s designed for the person who has very little time, but still wants to look great!

Remember to check with your doctor before beginning any exercise program.

If you are an eDiets member, remember you can always log in and view animated examples of how to do tons of fitness exercises with our Virtual Trainer. Also, don't forget to visit Raphael on his Exercise & Fitness Support Board to ask questions and give feedback!

If you're not an eDiets member, and would like more information about working with Raphael and eDiets to design a custom fitness program for your level, see our Fitness Plan page.

Like this workout? See more from Raphael:
-- Extreme Flat Abs
-- How to Lose Fat in 30 Days
-- The Better Butt Diet: Super 6-Week Plan

A drug free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: bootcamp-workout, exercise, fitness, Raphael, weight-loss, workout

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