Free Boot Camp Exercises to Try at Home

Boot camp training is a military-based program meant to whip new recruits into shape. The program is comprised of intensive, rigorous sets of exercises that will boost endurance, strength, and power. It features dynamic, stretching and running in an upbeat tempo.

Because boot camp training demands advanced fitness level, it’s not for everyone. However, this military-style training is an excellent weight loss routine. Most boot camp moves are part of a specific program. But these free boot camp exercises could help sculpt your body and build power:

Prisoner Squat

The prisoner squat will activate the glutes and legs while strengthening the core. To perform the prisoner squat, stand up straight and put your hand behind your head. Assume the classic squat position by bending the hips and knees until the thighs are parallel to the floor. Now return to the starting position and complete at least 15 reps.

Elevated Push-up

This resembles a regular push up, but the elevation will put much pressure on the entire upper body. To perform the elevated push-up, look for a platform that’s at least six inches in height. As you drop down on all fours to a classic pushup position, rest your hands on the raised platform while keeping the legs apart, instead of together. Inhale as you bend the elbows and lower your chest towards the floor. Exhale as you push yourself up. Complete at least six reps per side.

Diagonal Lunge

This move will boost arm and shoulder strength while toning the buns. To perform the diagonal lunge, you’ll need a dumbbell or a kettle bell. Stand with your feet hip-width apart and take a step with your right leg diagonally. The foot must be positioned wider than the right hip. Now, bend your knees into a lunge position by driving up and returning the foot to the starting position. As you lunge, raise both hands upwards while holding the kettle bell or the dumbbell. Complete ten reps.

Sumo Squat

The sumo squat will tone the glutes, thighs, and legs. Adding a kettle bell or dumbbell will strengthen the shoulders and the core.

Start by taking an extra wide stance with your toes pointing outwards. Grip the kettle bell with both hands. Slowly, bend the knees until the thighs are parallel to the floor. Hold the position for several seconds before bring yourself up. Do 15 reps.

Spiderman Climb

This is a variation of the traditional push-up exercise but requires a medicine ball. Assume the traditional push-up position but instead of resting the hands flat on the floor, rest it on the medicine ball. As you push down, raise the right knee towards your right elbow. As you bring yourself back up, straighten the right legs. Now alternate to the left leg. As you push yourself back up and down, keep the core engaged.

Diamond Pushup

This is similar to the classic pushup except the placement of the hands differs. Instead of resting the hands squarely on the ground, you will place the hands beside each other. Your left and right index finger and thumb must form a diamond shape while resting on the ground.