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Boot Camp Exercises & Workout Ideas

Boot Camp Exercises & Workout Ideas

November 14, 2016 / ASICS Australia

Looking for ideas to spice up your workout? We've got the perfect boot camp exercises to take your training to the next level.

Whether you’re indoors or out, with friends or going solo – boot camp exercises are perfect for building up strength and stamina at the same time.

Boot camp exercises can vary in specifics, but generally are made up of a mix of calisthenics and drills, utilizing both aerobic and strength training activities.

Take these classic boot camp workout ideas below and do each one for 30 seconds, one after the other. Then, repeat the series of exercises 3 times.

To push your boot camp fitness to the next level, you can do your boot camp workout at the end of a run or at the halfway point.

Jump Rope

This works your legs, shoulders and back – and it raises your heart rate, too. You don’t need a jumping rope, you just need to do the same actions: rotate your arms and shoulders, and jump just a few inches off the ground.

Star Jumps

This exercise combines cardio and resistance training. Stand with your feet together and your arms to your side – then, in one movement, lift your arms above your head and separate your feet more than shoulder-width apart. Go back to your original position in one movement, then repeat the exercise a few times.

Leg Crunches

This one works your abs. Lay flat on your back and lift your legs so they’re pointing straight up. Then raise your arms and try to touch your toes. You’ll feel your abs tightening as you do so.


The famous push-up works out your whole upper body. You need to get into the push-up position and lower your body to the ground slowly – then lift yourself back up.


With your hands on your hips, you need to take a big step forward with your left leg and plant it a meter ahead of you. Lower yourself down by bending your knees until both legs are at 90 degrees – keep your balance for a few seconds, then switch legs.


You’ll feel the burn in your thighs thanks to this exercise. Stand with your feet just slightly apart and, while keeping your back straight, squat down by bending your knees. The goal is to bend your legs to 90 degrees.

Boot camp workouts can add an extra layer of intensity and variety to your workout routine and help keep things interesting for you. High intensity boot camp style exercises also help improve your overall conditioning and strength.

Boot camp exercises can also vary from your usual workout, and you want to be sure to do your boot camp exercises in complete comfort – so be sure to check out our training gear apparel. Now drop and give us 20, soldier!

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