Fun Boot Camp Exercises

Boot camp exercises can be as intense or as light as you like because these hardcore moves are easily adjusted for any skill and fitness level. Whether you're working alone or with a group, start with a few basic exercises and you'll be having fun with boot camp moves in no time.

  1. Squat Kickouts

    • For firmer thighs and toned buttocks, start with squat kickouts. Clasp your hands in front of you with elbows out as if you are praying. Stand with heels shoulder-width apart, toes pointed away at a 30-degree angle. Squat at the knee, keeping the back straight, until your thighs are parallel to the ground. Your tailbone should dip just below the back of your knees. Then, stepping firmly on your right foot, lift your left foot up and kick out as far as possible. Keep your leg as straight and high as you can. Bring your left leg down to the starting position and repeat, kicking your right leg. Repeat with 10 reps per side.

    Suicide Runs

    • Scorch calories and improve cardiovascular conditioning with suicide runs. Start with five markers: one to mark the starting position and four markers positioned at lengths away from the starter. Course length can be adjusted depending on your current fitness level.

      Starting at the first marker, sprint to the second marker, touch it and return to the start. Touch the starting line, then run to the third marker and back. Repeat until you have touched all the markers. Rest 1 minute or more, depending on your fitness level, and then repeat.

    Farmers Carry

    • The Farmers Carry is a fun exercise that can be done in teams if you're working with a group.

      Pick up a heavy weight, such as two heavy dumbbells or kettlebells, one in each hand, and walk. Designate a distance that is far enough to make the walk challenging, and pick a weight that is difficult but not dangerous. For kettlebells, for example, you may want to pick two 30-lb. kettlebells and hold them at your side with elbows relaxed. Walk about 15 yards to a cone and walk back.

      Make the Farmers Carry into a relay race to add some competition to your workout. Participants on each team pass off the weight waiting team members to see which team can complete the circuit first.

    Burpees

    • Boot camp participants of all ages and fitness levels will benefit from the full-body exercise called Burpees.

      In one smooth movement, go from the standing position to the push up position (or modified push-up with knees on the ground, depending on your fitness level). Do a push-up and then jump back up to standing position. Jump as high as you can in the air and, as you land, move back into the push up position and repeat.

      Burpees are a fun way to end a workout if you are exercising with a group. Have a competition to see who can do the most Burpees at the end of the workout before cooling down for the day.