From the lights and music to the healthy competition, let’s be real – the energy of a studio bootcamp class is downright intoxicating. So why the hype? At its core, bootcamp style training combines both strength and cardio conditioning, explains PT Danielle Keïta-Taguchi. There are a million ways to mix it up, but your workout always includes resistance moves (think squats and push-ups) and cardio (like running, rowing, or even star jumps), typically in a circuit setup.
This combo offers unique results: Thanks to that cardio element, you boost your stamina, and with the strength portion, you build muscle and increase metabolism, Keïta-Taguchi explains. It’s the perfect formula for feeling fitter, fast.
And while most bootcamp classes incorporate sand bags and kettlebells, you can get in on the action at the park or at home – even if you only have your bodyweight to work with. In other words, “you can do it pretty much anywhere,” says PT Cristina Chan. Her go-to formula? Five strength moves that create a full-body circuit, and a pure cardio move or two to get your heart pumping. Chan likes sweating interval-style for time to focus on her form (and going hard!). Try this cheeky workout and then thank us later!
Bootcamp body blast
Want in? This strength-and-conditioning circuit will get you fit in a flash. Perform each move for 40 seconds, rest for 20, then continue to the next. Once you’ve completed all five moves, start back at the top. Repeat for a total of four rounds.
1. Lateral Lunge
Stand with your hands clasped in front of your chest (A). Take a big step to the right with your right leg, then bend your right knee, push your hips back and lower your hips until your right knee is bent to 90 degrees (B). Push through your right foot to return to the start, then repeat on other side. That’s 1 rep.
2. Rotational Push-up
From plank position (A), lower into a push-up (B). Press back up, let heels fall to your left on the floor, and lift your right arm overhead to open your chest to the right (C). Return to plank; repeat on other side. That’s 1 rep.
3. Frog Squat
Start with feet wide, hips pushed back, knees slightly bent and torso draped towards your thighs, so your elbows press against the insides of your knees (A). Keeping elbows there, sink into a deep squat (B). Press through your feet to return to the start. That’s 1 rep.
4. Bodyweight Squat
Stand with feet slightly wider than hips and hands behind your head, elbows wide (A). Engage your core and lower hips until your thighs are parallel to the floor (B). Press through your heels to return to the start. That’s 1 rep.
Stand with feet hip-width apart (A). Fold forwards at the waist and reach your hands to the floor, then, keeping legs as straight as possible, walk your hands forwards (B) until you’re in a high plank with hands beneath shoulders (C). Reverse movement to return to the start. That’s 1 rep.
Turn up the heat!
To give it an extra endurance edge, Chan suggests adding 40 seconds of skipping or burpees onto the end of each round. Killer.
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