Monday, May 20, 2013

Boot Camp for Women Sample Exercises

New Book just for women
Boot Camp for Women
Boot Camp for Women

(Other books by Colonel Bob: Health Colonel Publishing )

In the past ten years I have found that women lead the way when it comes to any form of group exercise. That is the reason for the focus on women and boot camp. The mission of this boot camp book for women is health, not combat, not glamor and not appearance although a fit person always looks better and is generally in a better mood and less stressed. This is your opportunity to exercise your complete body without ever stepping into a gym or the need for any expensive gym equipment.

You will find natural body weight, military-style exercises as well as other useful exercises with the dumbbells, the Swiss ball and the resistance band. Your approach to physical fitness should always be a complete body workout to include the cardio. I have included a section on 15 minute workouts designed to work the cardio and complete body strength while maximizing your calorie burn.

Sample from Boot Camp for Women:

Works your cardio and legs and butt.

Raise your arms up high and begin to run in place by stepping as high as you can with each leg. Treat this as a four-count exercise. One - raise your right leg. Two - raise your left leg. Three - raise your right leg. Four - raise your left leg. That is one repetition. Perform 5 to 10 sets. For each set - depending on your fitness level, perform 20, 30 or 40 repetitions per set. The benefit of this cardio exercise is that it requires very little space and could be performed in a cubicle at work. Maybe you can get your colleagues to join you, cubicle or office room.

High Step

Works lower body large muscles groups.

Stand with your feet shoulder width apart and both arms in the guarded position with fists up protecting your face. Bring your right leg up by bending the knee and then thrust the kick out to the right side and then back to the starting position. Then punch straight forward with your left fist and then back. That is one rep.

Side Kick and Punch

Works the abs.

Stand with your right leg forward and a little less than shoulder width apart. Thrust your left knee as close to your chest as possible and back to the starting position with left leg back. That is one rep. You may perform 20 to 40 reps with the same leg and then switch or you can alternate between legs.

Knee Thrust

Works the shoulders, core muscles and arms.
Grab each handle with your left and right hand. Your left foot is forward and on the band. Extend your arms out to the sides, lock your elbows with arms straight and hold your wrists straight with your palms facing down. Pull the band up until the arms are parallel to the ground and resist it going back down.

Works hamstrings, hips and butt.

Get on your back and place your legs on a Swiss ball. Position your arms to your sides at a 90 degree angle with palms facing up. Raise your butt up to the point where your body is straight while keeping your legs on the Swiss ball and then pull the ball with your heels rolling it as close to your butt as you can. Then roll the ball back to the position with your body straight, then lower your butt back to the floor. That is one rep.

You can also modify this exercise by simply raising and lowering your butt without pulling the ball with your heels toward you.
Swiss Ball Hip Raise and Leg Curl

Works shoulders and upper back.

Stand with your feet shoulder width apart with your knees slightly bent and a dumbbell in each hand. Bend at your hips and lower your upper body until it is almost parallel to the floor with your arms extending downward and palms facing out. That is the starting position. Lift your arms out to your sides until they form a “T.” Pause briefly and gradually lower them back to the starting position. Perform 10 to 20 reps per set.