Sylvia Naer

The Ultimate 5 Minute Boot Camp

This is the ultimate 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.

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