Vie Active Workout Series Part III: Bootcamp
Posted on 17 July 2014
She talks us through the benefits of training bootcamp style and shares her favourite bootcamp style exercises to get you maximum results while having fun in a group environment.
What are your five favourite and most effective bootcamp exercises that can be done at home or at the park?
High knees jump roping is similar to a high knee run on the spot where you lift your knees high in the air one at a time to hip height, this time you’re adding a skipping rope. This technique can be more tiring than a regular skipping pattern due to trying to emphasise bringing your knees up high and recruiting lower abs. You will have to practice the high knees technique for awhile, to master how to control the pace that you swing the jump rope.
Hot Potatoes Step One
A great cardio, upper body and core workout. Get into a plank position with hands directly under the shoulders, back straight and bottom flat.
Donkey Kick with Resistance Band
Donkey kicks are an excellent exercise which targets your glutes! It’s a super easy exercise and it's hard to perform incorrectly therefore this is great exercise for beginners. This exercise not only targets your glutes it also works your deltoids, triceps, core, hamstrings and quads! Begin on all fours securing the band handles in one hand and the loop behind your opposite foot. Start with the knee tucked towards your chest and lift your foot into the air till your leg is straight and pushing into the resistance (squeezing your glutes to make the movement!) Each time you bring your leg up, squeeze your glutes even more! It is all about the squeeze! If you don’t squeeze and interact the muscle you won’t get a full contraction…so perform it proper and obtain results!
Seated Resistance Band Shoulder Press Step One
This shoulder press exercise works the muscles in your upper shoulder and shoulder blade area, including the trapezius and deltoid muscles. Sit in a chair or on a bench and start with the band underneath your buttocks and with both hands firmly gripping both ends. Now put your arms out to the sides with palms facing forward and raise your hands up in the air making a 90 degree angle.
Squat Thruster to Frogger
In a plank position with your hands on the ground, hop feet in so one ends up on the outside of your hand and the other on the other side and the heels are flat on the ground. You should be resembling a deep squat, pause, then straighten the legs till your standing. Keeping back straight and chest up, sink into your butt and squat down again until your hands touch the ground and jump back into your plank.
Isometric Squat and Row
Place your resistance band around a pole or stationary object waist high. Grab an end of the resistance band with each hand and face your chest towards the pole or stationary object. Pull the band taught. Squat down till your knees are at a 90 degree angle.
Hold the squat and as you do pull the resistance band into your chest in a row motion. Repeat the rows for the desired amount of time and don’t come up from the squat position. Keep your back straight and tummy pulled in.