TOTAL-BODY WORKOUT

BOOT CAMP BLITZ!


Photography by Jason Ellis

Bodyweight Drills for Super Strength & Stamina

The military doesn't mess around when muscling up its soldiers. Getting and keeping the troops in exemplary condition requires exercises that can be performed any time and any place, because standard weightrooms arenÕt often available when the men are on active duty around the world. Bodyweight exercises substitute quite well for dumbbells and barbells.

The following boot camp blitz consists of pull-up variations for upper-body strength, as well as several ground and bench maneuvers for super stamina and midsection muscle. Begin the program with a cardio warm-up, jogging, riding a bike or anything to get you loose and ready for the exercise assault.

 

 

BACK & SHOULDERS

Wide-Grip Pull-Ups
Grasp an overhead bar with a wide grip, palms forward. Proceed to pull yourself up until your head is behind the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning the next repetition. Perform 10 reps.

ABDOMINALS

Hanging Leg Raises
Hang from an overhead bar with a wide grip. Proceed to raise the straight legs up until they are parallel to the ground. Pause, then lower to starting position.
Perform 10 repetitions.

HIPS, ABS & BACK

Hip Thrusts
Lie on your back on a raised surface, with legs extended straight up and grasping the sides of the platform behind you for support. Proceed to thrust hips up several inches. Pause, then lower to starting position. Perform 25 repetitions.

CHEST & SHOULDERS

Wide Push-Ups
Lower into a push-up position, with upper and lower bodies aligned and hands wider than shoulder-width apart. Proceed to push up to armsÕ length. Pause, then lower to starting position. Perform 25 repetitions.
ABDOMINALS

Knee Pull-Ins
Sit crossways on a bench or platform, with legs extended out together while grasping the back of the bench for support. Proceed to pull knees in toward the chest. Pause, then return to starting
position. Perform 25 repetitions.
ABDOMINALS

Front Crunches
Lie on your back with hands behind head and legs bent. Proceed to raise the head and shoulders a few inches. Pause, then lower to starting position. Perform 25 repetitions. n

BACK & CHEST

Close-Grip Pull-Ups
Grasp an overhead bar palms back with a close grip. Proceed to pull yourself up until your head is over the back of the bar. Pause, then lower to starting position, holding the stretch at the bottom before beginning
the next repetition. Perform 10 reps.
ABS & OBLIQUES

Hanging Leg Twists
Hang from an overhead bar with legs bent and raised. Proceed to twist legs to the left. Pause, then twist legs to the right. Perform 10 alternating repetitions to each side.