Fitness fads come and go, but boot camp workouts are still among the most popular.
The great thing about boot camp classes is that they're always different, so you're constantly utilizing different muscles and switching things up. It really depends on who's teaching the class and what their format is, but here's what you can 'usually' expect from a boot camp style fitness class.
What to expect: To get your booty kicked. These classes are based on a series of drills, which can focus on muscular endurance, calisthenics and plyometrics. Some classes may use dumbbells or resistance bands, but will consist of mostly body-weight exercises.
Here are some of the exercises you might experience in one of your local boot camp classes:
1) Plyometric drills: Fast, powerful and functional movements. These can help to improve athletic performance and the functioning of the nervous system. The goal of plyo movements are to create a very strong muscle contraction in a short amount of time, and the movements consist of a quick lengthening phase followed by a resting phase. In boot camp classes, these movements can be used to spike up the heart rate so that you're burning more calories during the strength exercises.
Other examples:
-Tuck jumps
-Box jumps
-Plyo push-ups
-Jumping lunges
-Burpees
2) The basics: Standard calisthenics that you've most likely seen before. These exercises can benefit muscular and cardiovascular fitness, and will consist of quite a few reps or sets, especially during a boot camp class.
-Lunges
-Squats
-Calf raises
-Dips
-Jumping jacks
-Push-ups
-Sit ups
-Crunches
-Flutter kicks
3) Props. Your instructor may use different props for the boot camp class, including dumbbells, resistance bands, an agility ladder, medicine balls, or even hurdles.
4) Intervals or timed stations. There could be different stations set up, and you can rotate through each station during class. Along with the rising popularity of Tabata intervals, I've noticed that many instructors are using this technique in their classes, so you can also expect to be timed for intervals, like 10 seconds rest, 20 seconds on, repeating 8 times for 4 minutes total.
What to wear: I find a lot of people have this question, so wear whatever you're comfortable in, but make sure you have good supportive sneakers for jumping, running and lateral movement.
Pros:
-Variety. Changes are that class will be different every time, so as I always say: change creates change. This is a very good thing.
-Strength and cardio rolled into one workout! Fitness efficiency at its best.
-Group fitness energy and motivation. There is something so exciting and motivating about taking an intense class in a group setting, it keeps you going even when you want to stop the most!!!
For more tips, tricks, and a free 5-day VIP pass visit http://www.gravitytrainingzone.com
George Perelshteyn is a personal trainer in the Morganville Boot Camp location with Gravity Training Zone.
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