Home-Grown Boot Camp Workout

@Redmountainspa

By Kim Watters,
Fitness Manager

There are many benefits to working out at home especially if you have concerns about saving money. So, if you need to tighten up your belt and your wallet read on about the many benefits of this Home-Grown Boot Camp Workout.

1. You can save money by avoiding gym fees, child care fees and parking fees.


2. You will save driving time and the time you use to look publicly acceptable.


3. You can workout anytime of the day or night - your home gym is always open.


4. You can dress however you please - nobody is looking.


5. You will have privacy, so grunt and sweat it up all you want.


6. You are your own drill sergeant so you don’t have anyone yelling and spitting in your face.

Convinced? Hooah! Let's get you started with your Home-Grown Boot Camp; you will need space, a sturdy chair or coffee table, two paper plates, a step or stair, a watch or timer and your own body weight.

First
Set up eight circuit training stations. (A good circuit training course works multiple muscle groups to create muscular balance and elevate the heart rate at the same time.) These circuit training station exercises can be executed in the same space for the majority of the exercises. Or for variety, you can set up eight different spaces for each station.

Give yourself enough space for the following exercises:
Station 1: Jumping Jacks
Station 2: Triceps Dips (a chair or coffee table is needed)
Station 3: Squats
Station 4: Crunches or Sit-Ups (use a fit ball if you have one)
Station 5: Step-Ups (a step or stair is needed)
Station 6: Push-Ups (space on the floor, a chair or coffee table is needed)
Station 7: Sliding Side Lunges (two paper plates are needed)
Station 8: Lower Back Extension

Second
Warm up your muscles: Jog in place for 2-5 minutes or take a power walk around your house. Feel free to add skipping, leaping, sliding and hopping for variety. A warm-up prepares the body for more rigorous exercise and helps the body avoid injury while exercising.

Third
The Workout
Station 1: Jumping Jacks - or for a more challenging workout try Power Jacks
Begin with your feet together, and then jump up and out taking your feet wide to the side, landing in a low squat. Next jump up and in to bring your feet back together. Let your arms follow the movement of your legs.

Station 2: Triceps Dips
Sit on the edge of your chair or coffee table. Begin with your hands next to or slightly under the hips. Lower your butt towards the floor bending your elbows (no lower than 90 degrees). Push back up without locking the elbows. To make this exercise more challenging, walk your feet farther away.

Station 3: Squats
Start in a standing position with your feet shoulder width apart. Bend at the knees and lower your body to the ground, sticking your butt out as if you were going to sit in a chair. Avoid letting your knees continue past your toes. Keep your weight in your heels. Straighten in to a standing position.

Station 4: Crunches or Sit-Ups
Lie on the floor face up with hands behind your head. Bend your knees and keep your feet flat on the floor about shoulder width apart. Tighten the abdominal muscles and curl/crunch your spine away from the floor. Avoid pulling on the neck with your hands. Leave enough room for an apple under your chin.

Station 5: Step-Ups
Stand approximately 6 to 8 inches from the center of the step. Step up onto the step/stair with your left foot, heel first and then the right foot. Return your left foot to starting position on the floor with the right foot following. After a few repetitions, try changing the lead leg, so you will first step up with the right foot followed by the left foot. Or try an alternating knee lift. Step up onto the step/stair with your left foot, heel first, and then lift the right knee. Return your right foot to starting position on the floor with left foot following.

Station 6: Push-Ups
Place your toes and hands on the floor (plank position), keep your back and arms straight (avoid hyper extending your back). Keep your hands slightly more than shoulder-width apart. Lower yourself towards the floor, stop as your elbows reach a 90-degree angle, and then push yourself away from the floor and into plank position again.

Station 7: Sliding Side Lunge
Put two paper plates on a carpeted floor and stand on them. The balls of the feet should be towards the center of the plate, and the heels of the feet should be lifted up off the plate. Extend the right leg from the hip joint to your right side, sliding the plate with your foot as the leg extends. The left knee bends to allow the right leg to extend further. Push down into the plate with the ball of the foot; continue to push down as you slide the foot and plate back into the starting position. Alternate your legs sliding from side to side. You can do this in place or travel all over your house.

Station 8: Lower Back Extension
Lie on the floor face down. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Keep your legs together. Tighten your abdominal muscles, lifting your belly button up away from the floor. Lengthen your spine and maintain a long neck throughout the exercise. Then lift your chest away from the floor arching your back. Lower to starting position.