Boot Camp Workouts - Fitness Routines & Exercises For Weight Loss

boot camp workoutsTis' the season to be jolly, full of laughter, Holiday cheer stuffed with sweet gooey cakes, fresh baked pies, cheese covered casseroles and thick, rich eggnog. Yes, it's that time of year when your will power "takes a back seat" while your common sense grabs the wheel and stomps on the gas! Your insatiable cravings say "yes!" to everything that is passed in front of your plate and why not, you deserve it, right? Or at least that's what we like to tell ourselves.

With all the holiday shopping, holiday parties and working late, it leaves us with little time to sleep, much less exercise. It's no wonder that most of us will wind up about 5 pounds heavier by the time the New Year rolls around. But, it doesn't have to be that way. If you choose your portions correctly and fit in mini workouts when you can, you won't have to list "lose weight" as one of your new years resolutions for another year in a row.

Bust Holiday Calories With These Mini Workouts
Working out helps increase levels of "feel-good" brain chemicals known as endorphins. This can help revive a tired shopper to get up and go for another round. Twenty to thirty minutes of exercise, three to four times a week not only promotes health and energy, but is also an anecdote for mild depression and anxiety. Don't have twenty minutes? Chop your workout time into smaller bits, like a 10-minute walk before or after dinner and a 10-minute walk during lunch. Brief bouts of exercise boost your metabolism regularly throughout the day.

Try squeezing in these mini workouts between your shopping trips and holiday dinners or parties.

Popsicles - with Splinters

Works the Abs, Back, Shoulders, Arms

Lie face down, palms touching the floor and feet extended behind you.
Lift hips off the floor by pressing into your toes - rest your weight onto elbows.
Hold this isometric contraction for 10 -20 seconds. Rest.

Popsicle with Splinters (part 2)
Repeat the Popsicle position. Now lift your right leg into the air.
Hold this isometric contraction for 10 - 20 seconds. Rest.

Popsicle with Splinters (part 3)
Repeat the Popsicle position. Now lift your LEFT leg into the air.
Hold this isometric contraction for 10 - 20 seconds. Rest.

Repeat this 3 part cycle for a total of 2 minutes.

boot camp workouts

ISICLES with Splinters

Works the Abs, Back, Shoulders, Arms

Get into a plank position with arms about shoulder width apart and elbows straight.

Hold this isometric contraction for 10 -20 seconds. Rest.

ISICLES with Splinters - part 2
Repeat the Isicle position. Now lift your right leg into the air.
Hold this isometric contraction for 10 - 20 seconds. Rest.

ISICLES with Splinters - part 3
Repeat the Isicle position. Now lift your LEFT leg into the air.
Hold this isometric contraction for 10 - 20 seconds. Rest.

Repeat this 3 part cycle for a total of 2 minutes.

boot camp workouts

4 Count Kickbacks

Works the Abs, Back, Shoulders, Arms, Cardiovascular System as well as legs.

part 1 - Stand with feet together,

part 2 -Squat down to the ground, place your hands on the ground

part 3 - Kick your legs back behind you.

Part 4 - Kick your feet back into the squat

Stand up - return to starting position.

This makes 1 repetition. Perform 5 -10 reps.

boot camp workouts

Short Sideburns

Works the Abs, Back, Shoulders, Arms

Lie on your right side with your weight resting onto your elbow. Cross your left foot over the top of right foot (for a greater challenge - stack your legs directly on top of each other verses crossing).

Contract your abs as you press up off the floor. Hold this isometric contraction for 10-20 seconds. Rest. Repeat on your left side.

Repeat this two part cycle for 1 - 2 minutes.

boot camp workouts

Long Sideburns

Works the Abs, Back, Shoulders, Arms

To start, lie on your right side in the Short sideburn position - with hips off the floor.

Use your left hand to balance as you lift your hips off the floor. Contract your abs as you lift up. Straighten your right elbow. Hold this isometric contraction for 10 seconds. Rest. Repeat on your left side.

Repeat this two part cycle for 1 - 2 minutes.

boot camp workouts

 

By Fitnessemag.com & Cheryl Broughton

 

 

 

 



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