Boot Camp Centennial Park – 10 Popular Boot Camp Drills and Circuits

The boot camp drills and circuit workouts mentioned below work with your whole body, provide a complete workout to all the muscle groups and require elementary equipments, which is why they are so popular. Personal fitness trainers at boot camp Centennial Park recommend the following set of core exercises, upper body, lower body and cardio workouts.

Jumping Jacks with Shoulder Press

This boot camp Centennial Park drill requires you to stand straight with your feet close together while grasping a pair of dumbbells in your two hands. Raise your hands while holding the dumbbells and keep your raised fists and wrists at the level of your ears. Every time you raise your hands over your head to press the dumbbells, throw your feet wide apart sideways. Jump back to your original position and bring in your feet together while lowering your hands holding the dumbbells.

Mountain Climber with Medicine Ball

Personal trainers at Sydney boot camps recommend this push up exercise which requires you to fold your left knee and jump forward from a push up position. You have to bring your left thigh up to a position where it is right beneath your left torso, all the while holding on to your medicine ball and supporting your body weight through it.

Then you have to jump back, simultaneously pushing your left leg behind and bringing forward the right knee in the same manner. Keep alternating between the left knee and right knee.

Platypus Walk with Medicine Ball

Fitness trainers at Centennial Park boot camps ask their participants to grab hold of a medicine ball with both hands extended over their heads. Then you have to squat like a platypus with your buttocks and toes sticking as far out as you can possibly manage.

Bend your knees, keep the core of your body tight, hold on to the medicine ball over your head and try to walk forward. You have to push yourself through your heels. This exercise is tough, but if you can manage to perform it correctly and regularly, it will tone your inner thighs and buttocks quickly. This exercise is a must for ladies with flabby thighs and heavy, loose buttocks.

Jumping Lunge

Stand straight with your hands on your hips and take one large step forward with your left foot. Then, adopt a lunging position by sinking down. Let both of your legs form right angles. Then you have to spring back upwards, launch both your feet off from the floor and switch to the right foot simultaneously.

Follow all the above mentioned steps with your other foot and keep alternating between the two feet. If your knees give up, try to continue with the alternating lunges.

Reverse Lunge with Front Kick

Personal fitness coaches at boot camp Centennial Park train their participants to stand with their feet apart. Your feet should be aligned with your shoulders. Shift the weight of your body to the heels while keeping the core of your body stable.

Take a huge step backwards with the left foot and lower your body towards the floor till both the legs form right angles. Lean forward in that position by as much as possible to provide a workout to your hamstrings and glutes. While extending your legs, exhale and lift the left foot.

Pull up your left knee to your chest and then kick out forward, extending your leg forward by as much as you can handle. Alternate between both legs and kick out.   

Circuit Training Drills  

According to trainers at boot camp Centennial Park, the following circuit training drills are the most popular among boot camp participants.      

Side Plank Hip Lift

By balancing yourself on your forearm, you have to lie down on the floor in a side plank position and stack your foot on top of the other. Raise one arm over your head, bend it, form a 30 degree angle and hold the back of your head with your palms.

Keep your body in a straight line, support yourself on one hand and lift and lower your body. Keep lowering and lifting your body in this position for 10 times and then switch sides.

Dips

Boot camp Centennial Park personal fitness coaches make their participants sit on a bench or chair while balancing their arms. You are to keep your hips close to your bench or chair, hold on to the sides of the chair and lower your hips downwards from the chair. Your heels should touch the ground and your bent legs should form right angles to the ground. Push yourself up on to the chair and repeat 16 times.

Some other boot camp drills and circuit training workouts recommended by fitness trainers at boot camp Centennial Park are pyramid planks, Plyo jacks and dive-bomber push ups.