BY LINDA MELONE | PHOTOGRAPHY BY DALLAS OLSEN | MODEL: SHANNAH BAKER | HAIR & MAKE-UP BY LISA LEE
There’s good reason why bootcamp routines have been successful over the years: few workouts top the fat-burning potential of bootcamp routines.
Melt fat, get toned and boost energy in just 14 minutes with Oxygen Australia’s exclusive six-move circuit. After checking out a number of routines, Oxygen Australia created this unique bootcamp-style workout to give you a no-frills muscle- and strength-building fat blast circuit (minus the barking drill).
Most bootcamp routines intersperse cardio periods within each circuit. Instead,Oxygen’s workout is a weight-based circuit that produces nearly all the benefits of a standard bootcamp.
But don’t be fooled by our omission: the structure of the workout will pump up your cardiovascular system into the fat-torching arena.
Thanks to our unique mix of high-intensity movements, you’ll continue to burn calories for quite some time after you’ve completed the workout. This process, known as ‘excess post-exercise oxygen consumption’ or EPOC, refers to the additional calories your body burns as it returns to its pre-exercise state. That’s good news when your goal is to melt fat while putting on muscle and building strength and cardio endurance.
Use this routine to supplement your usual two to three days of weight training per week. To avoid over-training syndrome do your weight training and this bootcamp workout on the different days.
1. PLANK PUSH-UP WITH ROTATION
TARGET MUSCLES: obliques, pectoralis major, triceps brachii, deltoids
SET-UP: Using your own body weight or while holding on to light weights to start, position yourself in a push-up position, hands (dumbbells) in line directly under your shoulders, with your feet spread slightly for stability.
ACTION: Keeping your back straight and abdominals tight, lower your body toward the floor just short of touching it, and then push back up until your arms are straight. Then, in the up or extended position, rotate your upper body and rotate your free arm (or dumbbell) toward the ceiling and turn your head to look up toward your hand. Return to the starting position and repeat, rotating to the opposite side. Do as many reps as possible for one minute.
TOP TIP: With this exercise, keep your back locked into position at all times; avoid arching or piking your hips.
2. PRISONER SQUAT
TARGET MUSCLES: quadriceps, glutes
SET-UP: Stand with your feet shoulder-width apart and your toes and knees pointing straight ahead. Bring your elbows out to the sides as you place your hands lightly behind your head. Keep your abdominals braced and your back straight.
ACTION: Bending at your hips and knees and while maintaining good posture, lower yourself into a squat position until your thighs are parallel to the ground; pause and slowly return to the starting position. Repeat as necessary for one minute.
TOP TIP: Keep your toes and knees pointing forward and your back straight at all times.
Source Url: http://www.oxygenmag.com.au/Training/tabid/4730/entryid/1752/bootcamp-fat-blast.aspx