When you think of bootcamp exercises, you tend to think about the high-intensity, military-style training. This can scare anyone off. However, there are a series of bootcamp exercises you can do to create a low-impact workout.
Low-impact bootcamp workouts usually combine cardio with strength training in a way that doesn’t place too much stress on your joints.
Here are a number of examples of exercises which you can find in a low-impact bootcamp workout:
Alternating Knee Tuck Plank
The Alternating Knee Tuck Plank works your shoulders, back, legs, glutes, core and obliques.
Beginning in a plank position and with your feet slightly wider than hip-width apart, engage your core, glutes and quads and keep your elbows under your shoulders.
Lift your right leg while bending at the knee. Rotate your core in order to drive your knee in towards your left elbow.
Bring the knee back and return to the starting position.
Do the same with your left knee and keep alternating for about 45 seconds.
Jogging in Place
Standing up straight, place your feet hip-width apart and jog in place. Engage your core and pump your arms as you move.
You can make it even more low-impact by simply marching in place.
Do this for about 45 seconds.
The Back Flye helps to improve your posture by pulling your shoulders back, lifting your chest and working on the upper back muscles.
Standing with your feet hip-width apart. Enure that your knees are bent slightly. Grab a lightweight in each hand and bend your elbows to 90 degrees. Hinge forward at your hips while, at the same time, keeping your back flat.
Lift your arms up as well as out to your sides while keeping your elbows slightly bent. Squeeze your shoulder blades together.
Slowly lower your back down to where you started and repeat.
Do this for about 45 seconds.
Sumo Squat with Alternating Cross Punch
The Sumo Squat with Alternating Cross Punch works your shoulders, upper arms, legs, core and obliques. It also raises your heart rate.
Stand up tall and have your feet shoulder-width apart and your toes turned out 45 degrees. Lower your butt and hips into a squat. Stop halfway. Ball your fists and bring them to chin level.
Without breaking your squat, punch your right arm out across your body. Return it to chin level and do the same with your left arm.
Keep alternating for about 45 seconds.
Cross Torso Knee Repeat
The Cross Torso Knee Repeat helps to improve your balance and stability. It also works your obliques.
Standing up tall and have your feet shoulder-width apart. Raise your arms above your head, angling them slightly to the right.
Lift your left leg up, bending at the knee, and kick it out across your body. Simultaneously bring your arms down and across your body to meet it.
Return to starting position and alternate between legs for about 45 seconds on each side.
It can be challenging in order to get into the high-intensity exercises as you start working out or if you have a heart condition. This is why low-impact workouts are a good way to get your muscles used to regular exercise. It also makes it easier to transition into higher-impact workouts that are normally associated with bootcamps.