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Building up with boot camp basics
By Lindsay Nealon
Photography by A.J. Valadka
Do you like your workout with a little oomph? Here are eight fit & fast exercises that will pump your heart rate and your muscles. Perform these exercises quickly while maintaining correct form.
 
Jumping jacks with ankle touch
• Jump, land legs spread apart, arms overhead
• Jump back bringing feet together and squat so that hands touch the outside ankle
Repeat for 60 seconds
 
 
Flying burpee
• Begin in standing position
• Drop into squat position with hands on the floor in front of you
• Hop back into plank position
• Push up
• Hop back into squat
• Jump forward
Repeat for 60 seconds
 
Bootstrappers
• Place palms down in front of feet and squat with butt touching heels
• Extend knees while keeping hands on the ground (pike position)
• Return to starting position
Repeat for 60 seconds
 
Lunge with sprints
50 alternating forward lunges
• Step forward with right leg
• Bend both knees and lower entire body toward the ground while keeping torso upright
• Push off back leg and return to the standing position
• Repeat on other side, sprint 100 meters
Repeat series 2x
 
Squat ½ turns
• Squat
• ½ jump turn right
• Squat
• ½ jump turn left
Repeat for 60 seconds
 
 
Push-up with twist
(toe to opposite hand)
• Begin in plank position, hands shoulder width apart
• Lower body to the ground. Elbows form 90 degree angle.
• Raise body back up to starting position. Lift left leg and right hand, bring left leg and right hand together by twisting torso
• Touch toes
• Return both limbs to ground perform another push-up repeat touch on other side
Repeat for 60 seconds
 
Up and down on curb or stair (fast)
• Face curb or stair.
• Step up one foot. Step up other foot.
• Jump back.
Repeat for 60 seconds
Spider push ups
• Assume “Up” push-up position. Lower body and draw right knee to right elbow.
• Push forward, returning leg to push-up position
• Repeat with other side
Repeat for 60 seconds
Lindsay Nealon is co-owner of Bikini Boot Camp in Calgary
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