Do you want to burn fat and get nicely toned? This workout is for you.
We all want skinny legs, visible abs, a small waist, toned arms, and a nicely shaped big booty, don’t we? Strength-training and cardio exercises are the best way to reach your fitness goals. We prepared for you a very effective full-body boot camp workout, especially for women. All you need to start is some space, comfortable sports clothes (check out our beautiful sportswear collections in Women’s Best shop!), yoga mat, and your own bodyweight. Are you ready to get in the best shape of your life? Here we go with body boot camp by Women’s Best!
Benefits of the full-body boot camp workout for women:
- Extremely effective (you will see first results in no time)
- Efficient (even for busy girls)
- Inexpensive (there’s no need for any professional equipment or going to the gym)
- Everything but boring
- Portable (this workout can be done nearly anywhere and anytime)
BOOTCAMP-WORKOUT consists of 3 phases
Phase 1 of the full-body boot camp workout: Warm-up for 10 Minutes
It includes running (outdoor or on the treadmill), rope jumping and spinning.
Phase 2 of the Bootcamp workout: Exercises for 30 Minutes
This phase differs for the beginners who should do each exercise for 30 seconds whereas, advanced can do 45 seconds, followed by 10 to 15 seconds rest. Try to hold each position as long as possible and do as many reps and rounds as you can! This is how your boot camp will give you great results in no time!
Exercise No. 1 – Burpees
Starting position: Standing
- Drop into a squat-like position with your hands on the floor.
- Kick your feet back, while keeping your arms extended.
- Return your feet from the push-up position to the squat-like position.
- Jump as high as you can by also swinging your arms to gain lift.
Exercise No. 2 -Mountain Climbers
Starting position: Start this exercise in a push-up position. Bend one leg and bring its knee under the hip.
- Reverse the position of your legs explosively.
- Repeat this process as often as it is mentioned in the boot camp workout routine.
Exercise No. 3 – Plank
Starting position: This position is really like the push-up position. The only difference between these boot camp exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.
- Contract the abdominal and make sure that your body is not bent in any direction (don’t bend your waist!)
- Repeat this process as often as mentioned in your full body workout routine for women!
Exercise No. 4 – Pushups
Starting position: Lie on the floor or an exercise mat with your arms extended, about 32 inches (80 cm) apart and rectangular to your torso. Maintain a straight back throughout the exercise.
- Lower your body by flexing your elbows until you almost touch the ground.
- Push off the floor by using your pectoral muscles to get back to the starting position.
- Repeat this process as often as mentioned in your boot camp workout routine.
Exercise No. 5 -Squats
Starting position: Stand with your feet placed at shoulder-width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and keep a straight back throughout the exercise.
- Lower your upper body by bending your knees and hips.
- Continue until the angle between the upper leg and calve becomes slightly less than 90 degrees.
- Push off the floor by using your quads to get back to the starting position.
- Repeat this process as often as it is mentioned in your boot camp workout.
Exercise No. 6 -Lunges
Starting position: Stand up with your torso upright.
- Step forward with one leg until your shin and your thigh contain a 90-degree angle (inhale during this motion).
- Make sure that your knee does not move beyond your toes!
- Use your heels to push yourself up to the starting position (exhale during this motion).
- Repeat this exercise as often as it is mentioned in the boot camp workout routine!
Exercise No. 7 -Side Bridge
Starting position: Lie on your side and lift your hip while you are supporting your body with your foot and your forearm.
- Hold this position as long as mentioned in your boot camp routine!
Exercise No. 8 -Snap Jumps
Starting position: Drop into a squat-like position with your hands on the floor.
– Kick your feet back, while keeping your arms extended.
– Return your feet from the pushup position to the squat-like position.
– Repeat this process as often as mentioned in the full-body boot camp routine.
Exercise No. 9 -Sumo Jump Squats
Starting position: Standing with your feet placed more than shoulder-width and your toes pointing out slightly. Throughout the exercise, make sure to keep your head up and maintain a straight back.
- Lower your upper body by bending your knees and hips. Keep your hands together in front of your body.
- Continue until the angle between the upper leg and calve becomes slightly less than 90 degrees. Now, your hands should touch the floor.
- Jump up as high as you can and land in the starting position.
- Repeat this process as often as mentioned in the boot camp workout routine.
Phase 3 of the Bootcamp workout: Cooldown with 5 Minutes light running
Note: You can create new full-body workout routines this way by adding different exercises. You can also change the number of movements and rounds you do. For instance, you could pick 10 exercises but complete only 2 or 3 rounds. Try out this boot camp workout and enjoy great results in no time!