Bootcamp Circuit

 Bootcamp Circuit

This bootcamp circuit workout works your entire body with cardio, lower body, upper body and core exercises. You won't need any equipment, which makes this the perfect workout for small spaces, travel exercise or for anyone who wants a challenging workout using their own body weight.


Precautions
See your doctor if you have any injuries, illnesses or other medical conditions.
Equipment Needed
None
How To

• Perform the exercises in each circuit, one after the other, with brief rests in between as needed
• Complete one set of each circuit for a shorter workout, or repeat each circuit for a longer, more intense workout
• Modify according to your fitness level and skip any exercises that cause pain or discomfort
• Sip water throughout the workout.  When you get tired, walk in place (don't stop moving)  
• Circuit 1:
  Warm Up - Side Lunge with Windmill Arms
   
  Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 2 minutes.

  Burpees     Squat and place your hands on the floor.  In an explosive movement,  jump feet back into a push-up position.  Jump the feet back between the hands and stand up.  Complete 16 reps.

  Front & Reverse Lunge   You can hold weights for the exercise if you have them. Step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides.

  Dips Sit on a chair or bench and balance on your arms, keeping your hips close to the chair. Bend the elbows and lower, keeping the shoulders down until elbows are at 90 degrees. Push up and repeat for 16 reps

  Pyramid Planks Begin in a plank position on the forearms. Press the hips up toward the ceiling while staying on the forearms (like an upside 'v') and gently press the heels to the floor. Hold briefly, then come back to your plank and push up onto the hands. Hold for a few counts and then press back into a downward dog, stretching the heels to the floor and the chest gently through the arms. Come back into your plank, lower down to the elbows and repeat the entire series 6 times.

  Circuit 2: Front Kick with Squat   Lower into a squat and, as you press up, kick out with the right leg.  Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.

  Pulsing Chair Squats Place a chair just behind you and stand in front of it. Keep the abs braced and strong as you bend the knees and slowly squat towards the chair. As soon as you touch the chair, do 4 pulsing squats, coming up just halfway.  Stand all the way up and repeat for 16 reps.

  Rear Delt Fly   With feet hip-width apart, tip from the hips until back is flat and parallel to the floor, abs braced.  Lift the arms straight out to the sides to shoulder level with thumbs pointing up to the ceiling.  Lower and repeat for 16 reps.

  Side Plank Hip Lift Lie in a side plank, balanced on your forearm, feet and hips stacked on top of one another or staggered (easier), other hand behind head. Holding the torso steady, slowly lower the hips just a few inches towards the floor. Lift back to start and repeat for 10 reps before switching sides.

  Circuit 3: Plyo Jacks Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 60 seconds.

  Bent Over Squat with Leg Lift Bend over with hands behind the back, abs engaged.  Take the left leg out to the side, toe on the floor and bend the right knee into a squat.  Straighten the right leg as you lift the left leg a few inches off the floor.  Keep the hip, knee and foot in alignment and facing the front of the room. Repeat for 12 reps and switch sides.

  Divebomber Pushups Begin the move in an upside down v-position, legs straight and hips to the ceiling. Bend the elbows as you dive forward, bringing your head towards the floor. Keep moving forward, pushing the chest towards the floor and then through the arms. Keep going until your torso is lifted, hips still off the floor and you're looking forward. Reverse the movement and repeat for 4-8 reps. This is an advanced exercise, so keep your knees on the floor to make this easier, if you need to.

  Oblique Arm Sweep   Sit with legs bent, back straight, arms extended straight out in front of you. Lean back to a point where you feel your abs contract, but avoid arching or straining the back.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches. Sit back up and repeat on other side for 16 reps.

  Circuit 4: Plyo-Lunge    Begin in a lunge position and jump up, switching the feet in the air, landing with the other foot forward in a lunge.  Repeat for 30 seconds, rest and do it for 30 seconds more.

  Around the World Lunges Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Step back and immediately step to the left into a squat (or a side lunge). Step back and take the left foot back into a reverse lunge. Come back to start and repeat for 8 reps before switching legs.

  Pushups Get into a pushup position, on the knees or toes, abs in and back flat. Bend the elbows and lower body toward the floor until elbows are at 90-degree angles. Push back up and repeat for 16 reps.

  Planks with Knee Bends Begin in a plank position, on the hands and toes. Lift the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in. Cross the left foot over the right leg, hold briefly, then take left knee back to the chest. Bring the left foot back into your full plank and repeat on the other side. Repeat for 8 reps (1 rep includes a knee bend with both the right and left legs).

  http://exercise.about.com/library/blbootcampcircuit.htm

The 8 Best Fat-Blasters ( Day 3 )

The 8 Best Fat-Blasters

 

Dancing

Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it's still an excellent—and fun!—metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Try Braganza's favorite trick: Download a workout's worth of your favourite tunes. Begin with an upbeat inspirational song (think "Just Dance" by Lady Gaga), then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down.

Boost the burn: Use your arms! Raise them in the air and move them to the beat.

 

Walking Vigorously

Burns 170 calories in 30 minutes

That's right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging)

 

Abs & Back: Knee Strike

Stand with knees slightly bent, feet in fighter’s stance (left foot forward). Raise both arms up and to left as if grabbing something.

Engage core muscles and pull hands down as you bend right knee and lift it up to meet them. Return to previous position, tapping right toes to the floor.

Do 10 reps, then switch sides and repeat.

http://www.health.com/health/gallery/0,,20420506_7,00.html

The 8 Best Fat-Blasters ( Day 2 )

The 8 Best Fat-Blasters

 

Jumping Rope

Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers' favourite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

 

Hula Hooping

Burns 300 calories in 30 minutes

Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin.

Tennis

Burns 272 calories in 30 minutes

Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practising your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls.

Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.

http://www.health.com/health/gallery/0,,20420506_6,00.html

The 8 Best Fat-Blasters ( Day1)

The 8 Best Fat-Blasters

How to burn calories at home

By Su Reid-St. John
We all have days when there's no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest? Wonder no more.

Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

Inline Skating 

Burns 425 calories in 30 minutes

Skating is numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles.

Furthermore, your core gets involved in a big way to keep you balanced. What's more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. (Don’t forget your helmet, wrist guards, and knee and elbow pads.)



Running
 
Burns 374 calories in 30 minutes



The typical runner's shape is sleek and lean, and there's a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.



http://www.health.com/health/gallery/0,,20420506_3,00.html

 

How to Lose Belly Fat

 

Excess belly fat is a common problem for both men and women. Unfortunately, it isn’t a problem that gets easier to manage as we get older. Indeed, after the age of 30 we start to lose muscle and, because we move less, gain fat. Thus, it becomes increasingly harder to lose belly fat. Simply follow the guide below:

  

1. Causes of Belly Fat

While constant overeating, i.e. consuming more calories that you burn, will lead to increases in body fat generally, and belly fat specifically, there are other reasons that can cause a big belly. Factors that can influence belly fat include gender, genetics, hormones, body shape, lifestyle and certain foods. An effective plan to lose belly fat must addresses the causes for why you are carrying more belly fat than you would like. 

2. The best exercises to lose belly fat

Exercises targeting the belly are not enough to help you lose belly fat. You cannot target fat loss; you cannot lose fat from one specific area by thinking about it. It’s like saying you don’t want to drive to where you’re going you want to teleport there. It’s not going to happen. Sit-ups, crunches and core work are not going to miraculously blast belly fat. If it did, a lot less people, would have a belly. Exercises like crunches do not target belly fat, they target belly muscle. They will make your muscles bigger, but that helps little if they are hiding beneath a layer of fat. However, once you’ve lost the belly fat, those exercises will pay off. But, the first step is to lose belly fat.

Cardiovascular exercise will help you create a greater calorie deficit and increase metabolism helping you lose belly fat. Research suggests that interval training is one of the most effective methods of burning belly fat. 

3. Foods that can help you lose belly fat

Belly fat is stored energy. Accordingly, to lose belly fat you have to lose energy or, to put it more simply, you have to burn more calories (energy) than you eat. There is no way round it, try anything else and you’ll join the ranks of those who every year tries out the newest, craziest diet that promises everything and yield nothing. To lose belly fat you need to stick to a calorie controlled diet. However, there is much more you can do than simply reducing your calorie intake to lose belly fat.

There are certain foods that will help you lose belly fat, while other foods will actually increase belly fat.

Foods that help burn belly fat are low in saturated fat and high in monounsaturated fat, such as olive oil, walnuts, and flax seeds. However, avoid refined grains, which increase belly fat, and choose whole grains instead. A diet rich in fruits and vegetables, preferably organic is ideal. Indeed, research shows that Mediterranean style diet is the best diet in aiding the loss of belly fat. 

 

4. Ab Exercises

Belly exercises to strengthen abdominal muscles for a toned, flat and defined tummy. This will help fight belly fat and also stops the muscle loss that occurs during weight loss. The first step to six pack abs or a toned tummy is losing belly fat. Therefore, your first area of effort must be on fat loss. However, to get the abs you’re after, once you’ve reduced your body fat percentage you then need to focus on MUSCLE. Building muscle.

 

5. Weight Loss to Suit Your Body Type

To lose belly fat as quickly as possible, to set the right targets, and to choose the right exercises and diet to lose belly fat fast you need to customise your weight loss program to suit your individual needs. Therefore, determine you body type to find out how easily you’ll lose belly fat, and how easy you’ll find it to build muscle. Having an understanding of your body type, will help you determine the best macronutrient ratio to help you lose belly fat. For example, some endomorphs lose weight more easily on low-carb diets, while others do better with high-carb.

If you are a mesomorph you will be able to boast amazing ab definition. If you are an ectomorph, you should be relatively light, as you have a light frame and are lightly muscled. Ectomorphs should be able to lose belly fat relatively easily, but will have to put a lot of effort in gaining muscle mass and ab definition. Endomorphs will struggle the most to lose belly fat, and will have to work hard to achieve defined abs.

http://www.superskinnyme.com/how-to-lose-belly-fat.html