Bootcamp classes are known for their intense workouts and quick results. By combining strength moves with cardiovascular drills these classes can burn up to 1000 calories. To create your own bootcamp workout at home, try the following moves.
Stepping back lunges with hammer curl - Holding a pair of 5-8 pound weights, step back into a lunge by lowering the back knee toward the floor and keeping the front knee over the ankle. Simultaneously curl the weights up with the thumbs pointing toward the shoulders. Return to start and repeat stepping back with the opposite leg.
Push ups into side plank - Begin in push up position. (Place the knees on the floor to modify.) Perform one push up by lowering the chest as close to the floor as comfortable and returning to start position. Keep the left hand where it is, and open to the right into side plank. Be sure to stack the shoulders and hips, and place the right foot in front of the left. Return to center. Repeat with a side plank to the left.
Prone jumping jacks - Lie face down on the floor with the arms extended overhead. Lift the arms and legs off of the floor by contracting the lower back muscles. Perform a jumping jack movement by bring the arms down toward the legs while opening the legs wide. Repeat for 15-20 reps.
Mountain climbers - Begin in push up position. Alternate pulling the knees toward the chest while keeping the abs pulled up toward the spine. Try to keep the body in one straight line. To add variety try pulling the knees toward the triceps.