Generally, you can expect to perform some kind of cardio exercises (running, hiking, interval training or obstacle courses) as well as strength elements, such as using dumbbells, exercise bands or using your own body weight as resistance. Often, you will also work on flexibility or stretching, which can include elements of yoga or Pilates.
Here’s just a taste of boot camp exercises you can try:
Warm up: Jog in place for 60 seconds. Be sure your knees are raised high. This will warm up your body.
Push-ups: Lie down on the floor facing down. Place your hands a bit wider than shoulder-width apart. Bring yourself to plank position off your knees, keeping your body straight and your tummy and glutes tight. Bend your elbows and lower your body, while keeping a straight line from your head to your heels. Then push back to starting position. Repeat this six to 10 times.
Bicep curls: You’ll use a resistance band or hand weights with this one. Stand with your feet hip-width apart—standing on the resistance band, while grasping the band handles. Keep your arms by your sides and your palms facing forward. (You can use three-to-five pound hand weights instead of the resistance band, if you prefer.) Keep your elbows close to your body and slowly raise the handles or dumbbells up to your shoulders. Lower them back down. Repeat this move 10 times.
Squat kickouts: To begin, step out so that your legs are hip-width apart. Stick your bottom out as if you are sitting down in a chair, and squat down until your thighs are parallel to the floor. With your hands clasped in front of you, step firmly on your left foot and lift up and kick out your right leg to the side—keeping it as straight as possible. Then bring your right leg back down to its starting position. Step firmly on your right foot, while lifting up your left leg and kicking it out to the side—keeping it as straight as possible, too. Bring your left leg back to its starting position. Repeat 10 times on each side.
Bicycles: Lie on your back with your feet raised at a 45-degree angle—with your hands clasped behind your head. While keeping your back firmly on the floor (or grass—if you’re outside), lift your head and shoulders up. Then extend your right leg out while bringing your right elbow to your left knee. Bring your right leg back in, and extend your left leg, bringing your left elbow to your right knee. Repeat this eight to 10 times.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.