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Mr. RauRauR | June 18, 2024

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Top 10 Extreme Bootcamp Exercises You Can Try At Home

Top 10 Extreme Bootcamp Exercises You Can Try At Home

Performing boot camp exercises is the best way to build strength, agility, and endurance. It is a routine which requires you to do a series of trainings, mixed with intense and light exercises. The main goal is to give you challenging workouts without needing additional equipment to achieve better fitness.

Although this routine is best done outdoors, we will give you 10 exercises that you can do at the convenience of your home.


10. Jump Rope

Jump Rope

Begin by jumping at least 1 inch off the floor, allowing the rope to pass your feet. Maintain your elbows closely to your sides and movement should only be on your forearms and wrists. Do this for 10 minutes and you will burn at least 135 calories.

Once done, drop the rope but keep your legs and arms at work.


9.  Medicine Ball Push-up Pass

Medicine Ball Push-up Pass

Make the pushup starting position with a medicine ball under the left hand. Try to do a pushup and as soon as your arms extend fully, roll the medicine ball slowly towards your right hand. Now do another pushup with the ball under your right hand and repeat the process alternately.

Do 2 sets in 1 minute to enhance your cardio strength.


8. Cone Drill Figure-8 Jog

Cone Drill Figure-8 Jog

Place 2 cones apart from each other (4 feet distance) and stand in the center while facing one of the cones. Immediately jog towards the cone, circle around it and go back to the other cone to repeat the process.

You should be making a figure 8 when jogging to do this right. Do 2 sets in 1 minute as part of your routine exercises.


7. Deadlift Row

Deadlift Row

Begin this by standing feet apart while bending your knees slightly then hold a dumbbell on each hand. Lean forward from your hips and make sure to keep your spine straight while moving the weights past your knees. Then, start rowing the weights up to your body and slowly bringing them back down while pushing your hips forward.

Make at least 2 sets in 1 minute for your boot camp routine.


6. Medicine Ball Squat Chops

Medicine Ball Squat Chops

Stand with your feet apart while holding the ball over your head (keep your arms fully stretched). Immediately go for a deep squat while bringing the ball down to the floor as if you are using the ball to chop a tree. Go back to the first position by jumping and repeat the entire process.

Include 2 sets for your routine to build strength and endurance.


5. Cone Side Shuffle Touchdown

Cone Side Shuffle Touchdown

Position 2 cones (4 feet apart from each other) and stand between them. Tap one of the cones then immediately shuffle to the other and tap the cone. Repeat this process as quickly as you can to develop endurance.

2 sets in 1 minute are enough for your effective boot camp exercises.


4. Dumbbell Rear Lunge and Curl

Dumbbell Rear Lunge and Curl

Hold a dumbbell on each hand then stand with your feet together and your knees lightly bent. Step your left leg backwards and go for a lunge position with both knees bent and arms fully extended at the sides. Don’t forget to curl your arms when you return to your starting position then repeat the process with the other side.

Do this for 1 minute consisting of 2 sets.


3. Bodyweight Burpees

 Bodyweight Burpees

Squat down with your palms on the ground then quickly pull your feet up to create a planking position.

Jump your feet back to the squat position while trying to reach your hands with your feet. Try to add 1 or 2 pushups when in plank position to add challenge.

2 sets in 1 minute rep will burn so many calories out of your body.


2. Cone Plank Walks

Cone Plank Walks

Position 2 cones with about 4 feet of distance from each other then put your body in plank position in between the cones, but just beside the left cone.

Lift your right hand and top the left cone then walk towards the other cone using your feet and hands without breaking the plank position. Tap the other cone with your left hand and repeat the entire process.

Do this for 1 minute rep with 2 sets.


1. Dumbbell Squat to Press

Dumbbell Squat to Press

Hold a dumbbell on each hand and hold them in front of your shoulders. Lower your body into a squat position while keeping the position of the weights. Slowly extend your legs as you push the weights upward.

Do the exercise quickly for 1 minute.


Your Turn

Do you have better exercises in mind? Share it with us by posting your boot camp exercises below.

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