We are pumped to share one of our fave stories from Self here on FitSugar!
If all of the eating and drinking of this holiday season has made your waistline a bit merrier, take action now. End this year on a lighter, more toned note by incorporating top boot camp moves from former Marines, Alex Fell and Ruben Belliard of Warrior Fitness Boot Camp, into your workouts. Get ready for fat-blasting cardio and tough total-body strength training.
- Jumping Jacks: 25 repetitions
Stand with your feet together hands at your sides. In one motion, jump and spread your feet apart while raising your arms up from your sides. Clap your hands together above your head and bring them back down to your side while bringing your feet together. Repeat. It should be 1 fluid motion.
- Traditional Push Ups: 10 reps
Upper body and core exercise. Hold the push up position and lower your body to the ground until your biceps are parallel to the floor. Then push up. Do the Push Up on your knees if you are a beginner and off your knees if you are more advanced.
Learn the next 10 moves when you keep reading.
- Flutter Kicks: 25 repetitions
Start by lying flat on your back with your hands under your buttocks. Raise your legs about 6-10 inches off of the ground. Holding your legs steady and off of the ground, raise your right leg up to a 45 degree angle, pause and then switch legs. Repeat for 25 repetitions. Change it up by increasing or decreasing the tempo. Bonus: Get more moves for your best butt ever!
- Squat Thrusts: 15 repetitions
From the standing position, squat down and place your hands flat on the floor in front of your feet. Transfer your weight to your hands and shoot your feet back so that you end up in the push up position. Pull your feet forward back to the squat position and stand up.
- Russian Twists: 20 repetitions
Sit on the floor with your feet together and straight out in front you. Slightly bend your knees. Lean back slightly. Hold a light weight about 6 inches to 1 foot in front of your chest, twist to the right and twist to the left, touching the weight to the floor each time you twist. Turn your head with your torso as you twist and complete in a controlled manner. You can increase the intensity by using a heavier weight and/or increasing your tempo.
- Mountain Climbers: 15 repetitions with each leg (30 total)
Start in the Push up position with your knees off of the floor. Bring your right leg forward towards your right elbow resting on the balls of your feet. Keep your weight on your hands and move your right leg back while moving your left knee to your left elbow at the same time. Repeat the motion of alternating one leg forward and one leg back quickly for 15 repetitions on each leg. Plus: More moves for thinner thighs!
- Squat Jumps: 15 repetitions
Stand with your feet about shoulder width apart and your feet facing slightly outward. Keeping your back straight and looking forward, squat down until your legs are just about parallel to the floor. Keep your arms at your side, elbows bent in a 90 degree angle. Pause and then explode up jumping from the balls of your feet as high as you can. When landing, be sure to land with your knees slightly bent to absorb the impact.
- Sprints: 5-10 repetitions
Start with stretching for 2-5 minutes. Follow with a slow jog for 1 minute. Follow that with a 1 minute sprint. Rest for 2-3 minutes and repeat sprinting and resting several times. Cool down with a light jog and full body stretch. Remember to stay focused, relax your body and maintain good form. Plus: Add the right food plan to your exercise and you'll get fit that much faster!
- Plank Hold: 30 seconds to 1 minute
Lay face down on a mat. Place your forearms on the floor underneath you should-width apart. Make a fist with each hand. Straighten your legs behind you and rest on your toes, similar to a push up position. Contract (tighten) your abs and hold for 30-60 seconds. Rest and repeat.
- Lunges: 15 repetitions on each leg (30 total)
Stand up straight, hands on your hips, feet 6 inches apart. Step forward with your right leg until your knee reaches a 90 degree angle. Keep your weight on your heel through the entire movement. Drive your heel into the floor and step back. Switch legs and repeat. You can increase intensity by doing all reps on same leg and then switching or also by holding free weights.
- Sun Gods: 25-50 repetitions with each arm
Stand up straight with your feet slightly apart hands at your sides. Raise your arms up from your side until they are parallel to the floor. Hold. Slowly rotate your arms in a small, forward, circular motion. Do this until it becomes too hard to hold your arms up any longer. Rest and repeat. Mix it up by changing direction of motion and size of circles.
- Chin Ups: As many as you can
Grab a pull-up bar with your hands facing you. Pull yourself up slowly until your chin rises above the bar. Do not push yourself off the ground, and use the strength of your arms only to pull yourself up. If you can't do a chin up yourself, find a partner to hold your legs and give you a little lift, but just a tiny one. Do the pulling yourself, as much as possible.
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