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Boot Camp Training At Home Or On The Road!

Boot camp training is the optimum training for intensity and requires minimum room and virtually no equipment. Here are some great guidelines and examples including settings, exercises, various phases, etc. Try them out!

By: Dr. David Ryan

Aerobic training is an essential part of your clients' overall conditioning to make you a better trainer. Cardio burnout is real and the fact is we all do not live in sunny southern California. Three inches of ice can alter your outdoor cardio schedule - another half hour on that treadmill seems like a death sentence.

Making the most of your cardio relates to being diversified in your training and one option is doing something completely different. Instead of sitting on that bike, instead of running/walking on the treadmill, instead of using the elliptical machine; try something completely different.

Boot camp training is the optimum training for intensity and also requires minimum room and virtually no equipment.


Choosing Your Setting

You can do this training in the back yard, your bed room, hotel room, living room, kitchen, basement, garage, office, etc.

Moving some items around is a great way to clear some room and also make some extra room to provide for more diversity. The room should be clear of small items and slippery surfaces. The area is best if you can find an area where you can reach your arms out and over your head that leaves you clear of other objects.


Choosing Your Exercises

This takes some basic guidelines, but after your get some simple movements, adding to them is fun.

Basic exercises are:


Click Image To Enlarge.
Jumping Jacks.
Video: MPEG (755 KB) - Windows Media (191 KB)

Other exercises with simple equipment are:

MMA MMA
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Front Kick.
Video: Windows Media - MPEG

MMA MMA
Click Image To Enlarge.
Side Kick.
Video: Windows Media - MPEG


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Punching.
Video: Windows Media (124 KB) - MPEG (296 KB)

Taking this to the next level includes the idea of idea of using things around your home to alter your exercises. Examples are:


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Hopping Up & Off.
Video: Mpeg - Windows Media - Real Player

More intense exercises include:

  • Pushing a car
  • Lifting a heavy trash can
  • Bear crawl over your bed
  • Running staircases in a hotel carrying a small suitcase
  • Rolling up snowman balls and stacking them (makes for fun when the kids get home)
  • Moving boxes of magazines
  • etc.

The idea is your can use your imagination and vary the intensity of the exercise by using various types of exercises.


The Workout

Managing your workout is simple and only takes a few seconds to plan out. Going into the program with some pre-thinking results in a more organized workout that "flows" better and can give you more out of your entire workout experience. Have stations ready for the exercise and any equipment should be in place (i.e. have dumbbells ready for shoulder press).

Warm-up:

    Start off by making up a workout that warms up the whole body. Using simple jogging moves or even involving some cardio equipment allows for some low intensity warm-up exercises.

    Examples are walking up and down some stairs. Jogging in place for five minutes, swimming, walking at a faster pace, can warm up your whole body and result in a body that is ready to move onto the next step. Once your body is warmed up, the next step is to stretch out the muscles.

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Much of the time you will see people stretching out their legs before a run, or stretching out any body part before they train it. It's also popular for people to begin warm-up sets before they really get into the workout.
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Stretching:

    I am not going to waste your time going over stretches, but keep some basics in mind.

    1. Stretch larger muscle groups first.
    2. Stretch in two to three sets, holding 10-15-30 second intervals.
    3. Stretch and hold, do not bounce.

Phase One Of Boot Camp:

    Begin your program by doing three to five stations that are in some pre-designed order. Example: Jumping jacks, push-ups, squats without weight and front kicks, leg raises.

Phase Two Of Boot Camp:

    Have some continuous exercise that will involve repetitive motion for 5-to-10 minutes. Example: Quicker paced jog, quicker paced exercise bike, bear crawl if you really want intensity.

Bear Crawls Bear Crawls
Click Image To Enlarge.
Bear Crawls.
Video: WMV - MPEG - iPod Video

Phase Three Of Boot Camp:

    Usually this phase comprised of three to five exercises performed in any given order. These exercises are usually more intense than those used in the first phase. Examples: Jump squats with a small ball, clapping push-ups, standing lunges while holding two small dumbbells, bent-kneed sit-ups, Pilates table position.

    • Station 1: Jump squats with small ball
    • Station 2: Clapping Pushup
    • Station 3: Standing lunges while holding two small dumbbells
    • Station 4: Bent-kneed sit-ups
    • Station 5: Pilates table position (static)
    • Station 6: Rest
    • Return to Station 1


Click Image To Enlarge.
Clapping Pushup.
Video: Windows Media (235 KB) - MPEG (775 KB)


Click To Enlarge.
Table Position.
Video: MPEG (1.1 MB) Windows Media (302 KB)

The intensity of the exercise is determined by the duration of each station. Begin by doing each station for 15 seconds, then do 30 seconds on the next set and finally 45-60 seconds on the final set.

The rest time is equal to the duration of the exercise time. Consider that you can calmly do these jump squats or perform them in a fast sequence. The intensity that you perform is directly related to how intense the exercise becomes.


Conclusion

The best part of the boot camp program is from the diversity of training options. You can use this on vacation, during bad weather or anytime you would like to add some diversity to your training program. When you vary the intensity and duration of exercise, you will maximize the aerobic stimulation to all parts of your body, not just your legs. Have fun - be creative.

Boot Camp Training At Home Or On The Road!
DTRRYAN@aol.com

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angelaw543

Am I supposed to do all three phases as one workout, or is this 3 different workouts?

Aug 14, 2012 9:33am | report
 
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