The Ultimate 5 Minute Boot Camp

For a total body cardio conditioning and strengthening, perform the following exercises in this particular order for 40 seconds of continuous workout and 20 seconds rest in between each boot camp exercise. This is an awesome workout if you only have a few minutes to fit into your day, heck you can even do this work out right after you wake up and before bed (that's if you want to get 10 minutes worth of exercise in). And once you become acclimated to this boot camp routine, maybe you can do it as a warm right before a strenuous activity.

1. Squat Thrusts into Push-up. Do this by standing with feet slightly apart. Bend your knees while you start reaching for the ground with your hands. Press your palm on the ground while kicking both feet backwards. With palms pushing the floor, perform a push up by bending your elbows making your chest nearly touch the floor. Extend your arms back and pull your feet under your torso creating a squat position. Slowly stand up and return to your initial position.

2. Wall Sits. Perform this body conditioning routine by leaning your back against a wall. Slide your back to be in seated position. Bend down at the knees as you squat, take note to have your thighs and hips parallel to the ground. Hold this position for the 40 seconds.

3. Lateral Plank Walk. Facing the floor, place your arms under your body, pushing your palms into the floor to raise your body a few inches from the floor. Your body must be extended from the floor with only your arms and toes touching the ground. Contract your stomach muscle and keep your back straight while in this position. Your entire body is in spine neutral alignment. Using your arms and toes, take one step to the right and then another step back to the left. You may even take two steps on each side. Continue to do this until time is up.

4. Plyometric Jacks. Like slower paced jumping jack, this body conditioning routine can be done by standing with feet together while lowering your body into a squat with arms in front. Jump the feet out while circling the arms and landing back into a squat.

5. Full Body Crunch-in. Lie down with hands straight out behind the head and the legs straight out in front of the body. In simultaneous motion, raise the head from the ground and the knees creating your body to arch a little. Continue to come into to a total body crunch as the knees fold in towards your chest. Extend your body back out while not allowing the feet to touch the ground, they are only a few inches off the floor. Repeat.

 

About the Author

For more information, please visit http://www.thefitfem.com. Sylvia Nasser is a Long Island Personal Trainer and runs many online fitness classes. She has helped many women lose weight and get toned. Watch more videos of her here at http://www.youtube.com/user/thefitfem

Broomfield Breast Cancer Boot Camp

Westminster, CO May 18th 2010 Breast Cancer is one of the leading causes of death among women. There are several organizations out there, such as the Susan G. Komen Foundation, Avon Walk for Breast Cancer, and many more, that put on weekend long events where the entire country, regions, states, counties, and towns, can gather together to raise money and find a cure for breast cancer.



Local martial arts expert and certified personal trainer, Javier Lozano, Jr. is the owner and chief instructor at The Dojo of Karate & Fitness in Westminster, and plans on hosting their 1st Inaugural Breast Cancer Boot Camp on June 12th, 2010.



Their goal is to raise over $3,000 and donate the funds to the Avon Walk for Breast Cancer.



However, Coach Lozano plans on approaching this fundraiser a little different.



He wants to get all of his martial arts and fitness members involved too, even though some of the students may be too young to train in a boot camp session.



His plan of attack? pink karate belts.



Coach Lozano says, We will be selling pink karate belts to students for them to wear during the week of June 7th to June 12th during their martial arts classes. This way, they can show their support in finding a cure for breast cancer. When we brought up the concept a couple of months ago, students were extremely excited about the idea, and couldnt wait to signup.



The pink martial arts belts will be on sale for purchase at $15 per belt, with approximately $10 of the proceeds going to the Avon Walk For Breast Cancer.



Than, on Saturday, June 12th from 9:30am to 10:30am The Dojo of Karate & Fitness will be hosting the official Breast Cancer Boot Camp. A 1-hour boot camp session where participants will have an opportunity to workout in the popular fitness boot camp class.



Their boot camps really focus on variety.



When someone asks what a typical boot camp consists of, I sort of tell them we do not have a normal routine or workout says Coach Lozano. Now if they want to know what people are saying about our programs and how they feel after the workout, the best example is that they leave feeling like jelly, sweating like pigs, and hurting while having a big smile on their face.



The Broomfield Fitness Boot Camp, as its known by locals, train with a variety of exercise equipment. This way, it keeps the workouts interesting, and the athletes on their toes.



For instance, they use resistance bands instead of dumb-bells because it becomes more difficult to control the bands. There is resistance on both the pushing / pulling motion, as well as the retrieving motion.



In addition, Coach Lozano teaches them how to use sandbags. Its an unorthodox way of training because the sand will shift in all different ways, making it difficult to maintain control. This forces athletes to use their stabilizer muscles too.



Plus, I tell them they can put on their resume that they are professional sandbag movers, incase an employer is trying to set apart candidates says Lozano jokingly.



And, the ever so kettlebells are another piece of equipment they train with too. Kettlebells are beginning to gain popularity because of its functional type movement, strength and cardio exercise, and great results athletes are gaining.



After the Breast Cancer Boot Camp, Coach Lozano invited a local chiropractor from Countryside Health and Wellness, to discuss ways to prevent breast cancer from diet and nutrition, to physical fitness and exercise.



This will be a 30 minute educational class, in order to teach all of the participants on how they can help prevent breast cancer.



The cost to participate in the Breast Cancer Boot is only $30 per participant with approximately $20 of the proceeds going towards the Avon Walk for Breast Cancer.



And, if you decide to signup for the Breast Cancer Boot Camp, than Coach Lozano will apply a $30 discount to your 1st month of training.



This is a great way to get introduced into the Broomfield Fitness Boot Camp.



To signup or learn more about the Breast Cancer Boot Camp, please contact The Dojo of Karate and Fitness at: 303.920.4500.

About the Author

Javier Lozano, Jr. is a Master Instructor in Martial Arts at The Dojo of Karate and a Certified Personal Trainer through AFAA. He has been training for 20 years, holds a 3rd degree black belt, and is a former World Champion competitor. To learn more go to: http://www.BroomfieldBootCamp.com.