Boot Camp Exercise Routine

Before You Begin

As always, it is wise to have your general health discussed with a doctor before you take on a new workout program, especially if you're currently inactive or have any kind of medical condition.

It is also very important to perform a thorough warm-up, raising body temperature and loosening up joints that may otherwise be subjected to risk of sprains. Finally, don't forget to stretch afterwards, as this helps flush out lactic acid buildup and decreases soreness the next day.

The Boot Camp Exercise Routine

NOTE: A boot camp exercise routine can be entirely equipment-free, but we'll assume you have access to a basic, straight barbell for this program. This allows for a lot more variation and overall swifter progress.

Push-ups

The basic push-up is a timeless classic simply because it works so well. This exercise hits the chest, shoulder and tricep areas. Remember to keep your abs tense and your body straight at all times.

Do three sets of as many reps as you can, then do another two with your hands closer together for extra tricep work. Have the tips of your thumbs and index fingers touch so a triangle is created, then do your extra push-ups with that triangle hitting the dead center of your chest.

As you get more advanced, you can alternate with one-arm push-ups instead of triangle push-ups every other workout. Either way, all sets should be done to failure.

Pull-ups

As the name implies, pull-ups (also known as chins) requires a bar, a branch, or any other object that allows you to hang freely and pull yourself up. If you're a beginner, you can let one foot rest on a box or similar to help you get a little extra push, while advanced trainers can use a weight belt to hang an extra plate or two around their waist.

Do six sets, alternating every other set with your thumbs pointing away from you (close grip) and every other facing away from you (wide grip). This targets different areas of the back, allowing for more well-rounded development. Do each set to failure.

Barbell Shrugs

This is a "short" exercise in that you simply grab the barbell and let it hang down in front of you (knuckles facing away from you) and then use the shoulders to pull back and up as far as you can. While the total movement is just a couple inches, it's a phenomenal exercise for building shoulder and neck strength. Whether you're in the military or an outdoors enthusiast, this will help a LOT when it comes to carrying heavy backpacks long distances.

Do three sets of 10-12 reps, but make sure to get a good squeeze at the top of each rep.

Barbell Bicep Curls

Simple and straight-forward: Hold the bar with knuckles down, elbows tucked into your sides and abs tensed. Keep your body straight and immobile as you curl up in a controlled fashion. Do three sets of 10-12 reps, make sure to resist all the way down, and again, no swaying or your back will be in the danger zone.

Squats

Squats are great for overall hip and thigh strength. You can do one-legged squats without a barbell every other workout, but for more resistance and fewer reps we'll use the barbell.

Stand with your feet about shoulder-width apart, back straight and the barbell balanced over your shoulders with hands gripping the far ends of the bar. Angle your feet so that your toes point in the same direction as your knees when squatting down. Keep your eyes up and avoid bending too far forward, and turn when your upper legs are about parallel to the floor. Push with your heels and exhale as you ascend. Do three sets of 10-12 reps.

Lunges

This is another great exercise for overall hip and thigh strength, with the added bonus of work the stabilizing muscles for better balance. Execution is simplicity itself: Stand straight and take a big step forward, then lower the rear knee towards the ground until you almost touch it… Then push back up and alternate leg.

If you can do more than 12-15 reps per leg, you can do it with the barbell across your shoulders, although it is generally better to do with dumbbells for balance reasons. Three sets should be plenty.

Abdominal Crunches

Finally, time to set the midsection on fire. Lie down on the ground with your knees at a 90 degree and your hips at a 45 degree angle. Push back and down with your heels as you crunch up, pressing your lower back into the ground. Alternate with side-crunches, where you put your hands on sides of your neck and twist right elbow towards your left knee and vice versa.