The ultimate 30-minute bootcamp workout to get you in shape – fast

Combine these three moves in a 30-minute circuit two or three times to get in shape faster and remain injury-free. (Shutterstock)

Bootcamp-style training has become extremely popular over the last few years, and is considered safer and more effective than military-style training. Bootcamp workouts incorporate a good combination of mobility warmups, speed work and total-body strength exercises. Combine these three moves in a 30-minute circuit two or three times to get in shape faster and remain injury-free.

Inchworm

- stand with your feet hip-width apart, fold forward and place your hands on the floor in front of you, bending your knees slightly if needed
- walk your hands away from your feet into a push up position
- pull in your belly button to engage your core muscles, then slowly drop your hips and raise your chest toward the ceiling
- pause, then press into your hands and raise your hips toward the ceiling, keeping your legs straight (like you are in downward dog)
- return to push-up position and slowly walk your hands back toward your feet and stand
- perform eight to 10 repetitions

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Deep Lunge with Rotation

- step your left foot forward and bend your left knee to lower into a forward lunge
- hinge your torso forward and place your hands on the floor on each side of your left foot
- keeping your right leg nearly straight, rotate your torso to the left and raise your left arm toward the ceiling
- pause, then slowly reverse the movement to return to start
- perform 10 repetitions, then switch sides and repeat

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Kettle bell Swing

- holding a kettle bell with both hands at arm’s length in front of you, stand with your feet slightly more than hip-width apart
- push your hips back, bending your knees slightly to bring the weight between your legs
- squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight
- reverse the movement, bringing the kettle bell between your legs, and continue swinging back and forth
- pull in your belly button to engage your core muscles throughout the movement, and keep good posture on the downward phase of the swing
- perform 20 total repetitions

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Last Update: Wednesday, 20 May 2020 KSA 13:58 - GMT 10:58
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