10 boot camp exercises
All you’ll need is wide open space and your own body weight to complete this workout, designed by exercise physiologist Jonathan Cawte.
1. Start with a five minute warm-up
Go for a brisk walk or run.
2. Prisoner squat
With your feet slightly wider than your shoulders place your fingers behind your head. Keep your elbows back; bend at the hips and knees until your thighs are parallel to the floor. Return to the starting position. Complete 15 reps.
3 Elevated push-up
In push-up position, elevate your right hand – place it on a block or thick book. On your toes or knees, inhale as you bend your elbows and lower your chest towards the floor. As you exhale, straighten your arms. Complete six reps per side.
4. Diagonal lunge
Stand with your feet hip-width apart and step your right leg out diagonally – your foot should be positioned wider than your right hip. Bend your knees to lunge position, drive up and return your foot to the starting position. Complete 10 reps per side.
5. Sumo squat
Take an extra wide stance, point your toes outwards, and slowly bend your knees until your thighs are parallel to the floor. Hold, and slowly return to the starting position. Complete 15 reps.
6. Vertical jump
Stand with your feet shoulder-width apart, bend your knees slightly – not as low as a squat – swing your arms back and up as you straighten your legs and jump. Complete six reps.
7. Spiderman climb
In the push-up position, bring your right knee towards your right elbow. Straighten your right leg back to the starting position, and repeat with your left leg. Complete five reps.
8. Side-to-side jump
Stand with your feet shoulder-width apart, bend your knees slightly and jump to your right. Use your arms to propel your body up, keep your shoulders back and your tummy pulled in, and repeat on your left side. Complete eight reps per side.
9. Regular push-up
Position your hands slightly wider than your shoulders and rise up onto your toes or knees. Inhale as you bend your elbows and lower your chest towards the floor. Exhale as you push back up to start position. Complete 12 reps.
10. Shuttle run
Place a marker at 10m, 20m and 30m. Run to the first marker, touch the floor and run back to the start line. Run to the second marker, and then the third, touching the floor and running back to the start line each time. Aim to complete in 20 seconds.