By Hillary Haenes
Over the past few years, boot camps have become all the rage, especially in Bakersfield. Although these camps are tough, they have whipped people into hardcore shape. So, what is it about this type of workout that keeps people coming back for more intense exercise drills?
Team BeachBody Coach Michael Ryan, who runs boot camps and fit clubs around town to fill us in on this boot camp phenomenon.
“Boot camps are popular because people love the connection and support of others. It makes a huge difference in reaching your goals,” said Ryan. The purpose is getting people on a plan to reach their personal goals, whether it is weight-loss, muscle gain, to have healthy blood pressure scores or feel confident in a swimsuit.
These types of classes are convenient because the setting can be held indoors or outdoors, and very minimal equipment is needed to perform the boot camp exercises. In fact, many gyms only tell members to bring a towel and a water bottle.
According to Ryan, a majority of the moves performed in boot camps are functional exercises driven by your body-weight. While all boot camps differ, most combine cardio (running, interval training, sprints), strength training (using your body weight or dumbbells), core-strengthening moves (planks) and stretching to cool down.
Here are five boot camp moves Ryan recommends to try at home that require no equipment. For beginners, try 3 sets of each move; and for those who are advanced, try up to 6 sets of each move.
One Arm/One Leg Plank
STEP 1: Start in a pushup position with your hands directly under your shoulders.
STEP 2: Extend one arm out in front, parallel to the ground.
STEP 3: To raise the difficulty level, lift the opposite leg at the same time! Alternate sides. Both sides equals one rep. Do 8 to 10 reps.
Superman Banana Roll
STEP 1: Start on your stomach and lift your arms and legs up into the superman position.
STEP 2: Keeping your body tight, especially your core, roll from your stomach to your side and then to your back, in the banana position. Hold each move for 15 seconds, then roll to each side. One full rotation should last 60 seconds.
STEP 1: Seated, lift your feet off ground.
STEP 2: Bring your hands together and touch the ground on each side of your waist. Each time you touch the right side is one count. Do 25 reps.
STEP 1: Hold your arms out in front of you, parallel to the ground.
STEP 2: Scissor your arms them back and forth, while you kick your feet out in front in an alternating method. Go your speed on this, but as you raise your intensity, 60 seconds of this creates quite the burn. Both legs kicks equals one rep. Do 50 reps.
STEP 1: Start on your tippy toes with your chest up and step forward with one foot into a lunge position.
STEP 2: Staying on your tippy toes, extend your arms so they are on either side of your ears.
STEP 3: Step back into standing position on your toes and repeat with the other leg. Alternate legs and do 20 per side.
STEP 1: From a standing position, squat down.
STEP 2: Extend your arms to the sky in front of you as you extend one leg behind you, with your foot going waist high. HOLD this position for 10 seconds, rest, then, repeat. Do 25 reps on each leg.
Local Boot Camps:
- Team BeachBody Boot Camp with Erin and Judd @ 15200 Westdale Drive (Rosedale)
- Fit For Life Gym’s — Get Fit Boot Camp @ 701 19th St., Suite C (Dowtown)
- Bakersfield Fit Boot Camp @ 1649 Elzworth Road (Rosedale)
xFitClub with Erin and Judd from 6:15 to 7:15 p.m. every Tuesday evening at Centennial Elementary School, 15200 Westdale Drive. Free to the public.