You are able to shape up in your own home by following a simple boot camp workout. To get this done you need to warm-up for 2 minutes through jogging, perform leg squats for 1 minute, do pushups for 1 minute, execute lunges for two minutes, perform a plank for one minute, do bike crunches for 1 minute, and move your own arms for 2 minutes.

You can still be in good physical shape even though you do not have the time or cash to visit the gym. Boot Camp exercises are a very good way of shaping up and can easily be completed in the convenience of your own house. Follow these steps to complete a fast 12-minute boot camp exercise:

Warm-up for two minutes by jogging

Before you begin with strenuous workouts, jog in place for 2 minutes. Warm up is vital for any physical excursion as this will avoid injuries while doing the physical exercises. This will also prepare you physically and mentally.

Conduct leg squats for one minute

Leg squats are best for losing fat and framing up your legs as well as butt. To do leg squats you should position your feet apart so they are the same width as your shoulders. Carefully lower your body by bending at your knees and stick your butt away while you do so. Make sure you maintain your bodyweight at your heels. Resume your primary position and repeat the exercise.

Perform pushups for one minute

Place your hands at shoulder height and width apart under your body as you lay down. Extend your arms to aid your entire body and lift it up-wards. Ensure your back as well as feet are straight when you perform these exercises. Breathe out when you lift your body, and inhale when you go down.

Perform lunges for just two minutes

Perform lunges for 1 minute on your left lower-leg and an additional minute on your other leg. To do lunge exercises, position your feet together then step one foot forward. Lower your body by bending it downwards. To prevent injuries, do not let your top knee stretch over your toes. Your body should be upright and straight to maintain your balance.

Do a plank for one minute

To accomplish a one-minute plank, place your elbow and forearms underneath your own chest. Attempt to prop your self up by using your forearms and toes as a way of assistance. Keep a straight line from your shoulders to your feet to avoid letting your hips fall to the floor. Because this is a fairly rigorous exercise, beginners could do it in fifteen-second intervals.

Perform cycling sit ups for 1 minute

To perform bicycle crunches, position your own body flat on the ground. Your hands must be placed along with your head. Raise your knees to a 90-degree position and replicate a pedaling motion as if you are cycling. It must seem that you are trying to feel your right elbow with your left knee.

Rotate your arms for 2 minutes

Execute arm circles for two minutes utilizing one minute intended for forward movement and 1 minute for backward movement. Proper arm rotation is conducted by keeping a straight posture with your arms so they are parallel with the floor. Start making circles the size of a ball.

Once you\’ve done the 12-minute boot camp workout you can relax and perform light stretches for two minutes. You may also choose to repeat the entire workout again if you are able.

Author Bio: Written by Douglas R. Williams. For additional information on what a Boot Camp is as well as its physical benefits, check out http://www.bootcamps.com/

Category: Wellness, Fitness and Diet
Keywords: Boot Camp, boot camps, military boot camp