Forest Fit Bootcamp Exercises

At Forest Fit Fitness Bootcamps we specialise in bringing bootcamp exercises exclusively to Ladies. We are committed to helping you achieve your best body ever through helping you blast fat FAST while enjoying meeting new people and making friends with other women who want to do the same thing by using bootcamp methods.

The following bootcamp exercises are just a sample of the exercises you might expect to see on one of our EXCLUSIVELY FOR LADIES Bootcamps.

If you are interested in joining our group and want to blast fat then check out the areas that we are running in at the moment and sign up at Forest Fit Fitness Bootcamps

Bootcamp Exercises

The following exercises are just some of the bootcamp exercises that you might find yourself doing with Forest Fit Fitness Bootcamps.

Exercise		Manual-Notes (if any)
Straight Leg Quick Feet Run keeping your legs straight and the feet pointed toward the ground Focus on minimizing ground contact with the foot and pull through with the leg. Steps should only be approximately 1 foot apart. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Hip Rotation 1. Start by standing with your feet shoulder width apart and standing tall. 2. Place your hands on your hips and rotate your hips in a circular motion. 3. Repeat for the desired repetitions and then switch and rotate your hips in the opposite direction. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: These are great bootcamp exercises	Sets Reps Weight/ Resistance Tempo Time
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Between the Legs Pass Stand with your feet wider than shoulder width. Grab one kettleball with your left hand and bring it around the front of your left leg towards the back of the leg. Reach between your legs with your right arm and switch the kettleball to your right hand. Repeat this circular motion for the prescribed repetitions. Repeat with other arm. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
One Arm Kettlebell Squat and Press 1. Start by holding a kettlebell at shoulder height. 2. Proceed to squat down into a quarter squat and immediately reverse your direction to stand up. 3. As you are standing up press the kettlebell over your head. 4. Return to the starting position and repeat for the recommended repetitions. 5. Repeat with the other arm. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Bodyweight Lateral Squat 1. Stand with your feet shoulder width apart. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Skip Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground. Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat. Continue this bouncing, alternating motion until desired repetitions are met. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Box Drill with Rings 1. Stand with feet slightly wider than hip-width apart with your body facing the first ring. 2. Hop forward using both feet and land in first ring. 3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring. 4. Repeat according to the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments: bootcamp exercises like this will get you fit in no time at all	Sets Reps Weight/ Resistance Tempo Time
Hurdle Jumps 1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position. 2. Driving the arms up and jump over hurdle. 3. Upon landing, quickly jump over next hurdle. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Kettlebell Swing Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat. Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles. Trainer's comments: Stick with these examples of bootcamp exercises for fast results	Sets Reps Weight/ Resistance Tempo Time
Straight Arm Pushup Hold Starting Position: Start the movement in a pushup position. Extend your arms into a pushup. Hold that position for the prescribed number of seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Bicycle Kicks 1. Lie on your back with your knees at chest level and your arms flat on the floor. 2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out. 3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed. 4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Power boat pose 1. Start by sitting on the floor and extending your legs and arms. 2. Lean back keeping your legs straight with your arms extended in front of you. 3. Hold this balanced position maintaining proper positioning for the desired time limit. 4. Rest and repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Half Moon Snatch 1. Start by placing a sandbag to the outside of one of your legs. Reach down with your legs semi-straight and grab the bag. 2. Extend your legs and lift the sandbag up and over the top of your head keeping your arms semi-straight as you lift. 3. Bring the sandbag up and over your head and place the bag back down on the opposite side. 4. Repeat this movement back and forth for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
High Pulls Grip Emphasis 1. Start by grabbing the end of the bag by using just your grip. No handles. 2. Stand up to standing position with your arms extended. 3. Bend your legs slightly and then stand up as you pull the bag up to shoulder level. 4. Return to the starting position and repeat. Remember to grab the bag with just your grip and no handles. Trainer's comments: You will see awesome results using these bootcamp exercises	Sets Reps Weight/ Resistance Tempo Time
Sandbag Lateral Lunges 1. Start by placing the sandbag on your right shoulder. 2. Proceed to lunge to the right with your right foot. Lunge down until your thigh is parallel with the floor. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Sandbag Military Press 1. Start by holding a sandbag at shoulder level in front of you. 2. Proceed to press the sandbag over your head until your arms are extended. 3. Return to the starting position and repeat for the suggested repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Sandbag Romanian Deadlift 1. Hold a sandbag at waist level at both ends. 2. Keeping your knees just slightly bent bend forward at your hips without moving your legs. 3. Bend forward until a good stretch is felt in your hamstrings. 4. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Diagonal Power Shouldering 1. Start by reaching down and grabbing the sandbag that is sitting outside your left foot. 2. Keep your back flat and hips down and back while grabbing the sandbag. 3. Pick up the sandbag and bring it across your body while lifting it towards your right shoulder. 4. Finish the movement by placing the sandbag on your right shoulder. 5. Return to the starting position and repeat for the desired repetitions. 6. Repeat with the other side. Trainer's comments: Another one of the great bootcamp exercises	Sets Reps Weight/ Resistance Tempo Time

This class looks pretty good and I use a lot of these bootcamp exercises within my classes. Although this is a mixed class everyone looks like they are having fun and really benefitting from the awesome workout that they are getting. That's what you can expect from a bootcamp with Forest Fit Bootcamps. If you are interested in finding out more click here for more information. Type in your name and email and I'll send you information for free instantly.

Awesome Bootcamp Exercises

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