a boot-camp workout you can do yourself
DIY Boot-Camp Workout
Do this at home!
Obliterate kilojoules and transform your entire body with this boot camp...
Jog for two to three minutes to warm up, then start with the first exercise in Round 1. Do as many reps as you can in 30 seconds, rest 10 seconds, then continue until you've completed each exercise for 30 seconds in the order shown. Rest for a minute, then do the exercises in Round 2. Rest for another minute, then repeat the entire sequence so you've completed two sets of each round.
Round 1
Squats
With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing.
Push-Ups
Place hands wider than shoulder-width apart and lower your chest to the floor.
Bicycle Crunches
Lie on your back, hands clasped behind your neck. Bring your right elbow toward your left knee while straightening your right leg, raised about 15 centimetres above the floor. Alternate sides.
Jumping Jacks
Raise your arms out to the sides and above your head; at the same time, jump up and spread your feet wide. Reverse and repeat.
Back Extensions
Lie face-down with your arms at your sides and slowly raise your head, shoulders, and chest off the floor.
Round 2
Walking Lunges
Step forward with your right leg and bend your knees to 90 degrees. Move forward as you alternate legs.
Squat Jumps
Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly right into another squat.
Close-Grip Push-Up
Place hands side by side, thumbs touching, and lower your chest to the floor.
Standing High-Knees
Jog in place, quickly alternating bringing your knees up toward your chest.
Mountain Climbers
From a push-up position, quickly alternate bringing your knees toward your chest.
(Womans Health SA 2012)
Jog for two to three minutes to warm up, then start with the first exercise in Round 1. Do as many reps as you can in 30 seconds, rest 10 seconds, then continue until you've completed each exercise for 30 seconds in the order shown. Rest for a minute, then do the exercises in Round 2. Rest for another minute, then repeat the entire sequence so you've completed two sets of each round.
Round 1
Squats
With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing.
Push-Ups
Place hands wider than shoulder-width apart and lower your chest to the floor.
Bicycle Crunches
Lie on your back, hands clasped behind your neck. Bring your right elbow toward your left knee while straightening your right leg, raised about 15 centimetres above the floor. Alternate sides.
Jumping Jacks
Raise your arms out to the sides and above your head; at the same time, jump up and spread your feet wide. Reverse and repeat.
Back Extensions
Lie face-down with your arms at your sides and slowly raise your head, shoulders, and chest off the floor.
Round 2
Walking Lunges
Step forward with your right leg and bend your knees to 90 degrees. Move forward as you alternate legs.
Squat Jumps
Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly right into another squat.
Close-Grip Push-Up
Place hands side by side, thumbs touching, and lower your chest to the floor.
Standing High-Knees
Jog in place, quickly alternating bringing your knees up toward your chest.
Mountain Climbers
From a push-up position, quickly alternate bringing your knees toward your chest.
(Womans Health SA 2012)
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