If you follow the right core bootcamp drills devised by your instructor then not only will they help to burn off unwanted abdominal fat but flatten your stomach as well.  As these exercises are very high intensity you need to make sure that the right posture is maintained throughout each one.

Furthermore it is important that you make sure that you warm up properly before you begin such drills.  Okay you run a few laps around the gym or around the park to get yourself warmed up.  But you will soon find this very monotonous and keeping to your new workout regime becomes more difficult.

So in order to help you remain focused and ensure that even when warming up you enjoy each one of your core bootcamp drills I offer some routines below you may want to try.

Routine 1 – Mobilizing Warm Up

Before you begin exercising it is important that you aren’t only flexible but also as mobile as possible.  The problem is that most of us before we start exercising tend to avoid doing any kind of workout that improves mobility.  Below are some exercises you may want to try that can help to improve this.

1.  Curtsey Squat – You step one leg behind and lateral to the other so you end up in a curtsey like position.  Now you squat down making sure that you keep your hips facing towards the front.  Stand up and repeat this on the other side.  If you perform this properly then you should feel your muscles stretching through your ITB.

2.  Downward Dog Calf Rocks

Get onto the floor into a downward dog position.  Now place one leg above the other so that one foot remains on the floor whilst the other is resting on that foots ankle.  Now slowly push the heel to the ground and then raise it up again.  Repeat this exercise 5 to 10 times then switch over legs.

Other exercises you may want to consider trying as part of this routine include frog squats, side side squats and 1 leg walkout to push up.

Routine 2 – 4 Cone Drill With Change Of Direction

In order to carry out this warm up routine before you begin core bootcamp drills doesn’t need too much space.  Just make sure that the square you create using 4 cones allows you at least 10 metres between each one.

Once you have set the cones up now you can begin the warm up start off very slowly running round the cones that form a square in one direction.  After running around the cones in one direction for a few laps then start to introduce changes in direction in to the routine.   Continue doing this for several minutes.

Also to further make this particular warm up routine a little more exciting before you commence any core bootcamp drills add exercises such as squats or pushups into the routine.  Performing these exercises just before you are going to change direction as you run around the cones.

Of course diet plays a big part in a flat stomach, but with the right ab exercises you should be able to fast-track your progress. Something all of us would like.

With that being said, if you stick to a healthy and active lifestyle while working these 5 muscle burning ab exercises into your regular routine, you will be flaunting flatter, fitter abs before the warm weather hits.

The Abdominal Backstroke
And here you were thinking the backstroke was just for swimming. Well think again fellow calorie counters because the abdominal backstroke is an effective exercise for not only targeting your abs, but it also helps to tone your whole core, including your obliques.

To properly preform this exercise, sit on your mat in a reclined position with your feet on the floor, knees bent, and your hands resting on the floor to the side of your knees.

Circle one arm back behind you while maintaining your reclined position. Make sure you aren’t reclining back too far so that your feet come off the mat and your abs aren’t engaged.

Push yourself to complete 3 sets of 20 reps with each hand and you will be one step closer to sexy abs.

Side Plank Crunches

Yes. It sounds like a lot but if you want the waistline you have always dreamed of, you are going to have to push yourself.
To really target those obliques, and to give the rest of your body a good conditioning while you are at it, lie on your side with your legs, hips, and upper body off the floor. Make sure your body is being supported by your elbow, but don’t sink down in your shoulders. Staying lifted, twist and rotate your upper body towards the floor while keeping your legs off the floor and straight.

Hold your rotation for about 3 seconds and return to your starting position. To really feel the burn, do 3 sets of 12 rotations for each side.
Leg Lifts

They don’t really sound like an effective ab exercise, do they? However if you keep your abs engaged and focus on controlling your movements, these leg lifts can be just as effective as the regular crunch.
Simply lie on your back on your mat and raise one leg in the air so it forms a 90 degree angle with your body. Make sure your abs are engaged the whole time you are lifting and lowering your legs and that your back is not arching off the floor with each movement.

Lift and lower your legs in a scissor-like movement and to really feel it working your abs make sure you complete at least 3 sets of 15 per leg.

If you do this exercise properly you will be effectively toning not only your abs but the rest of your core muscles as well as your glutes, hip flexors, legs and obliques.

Not bad for a simple leg lift.

The Jack Knife

It sounds scary but if you have any sort of muscle tone to your body, this exercise shouldn’t be.
Simply lie on your back with your arms above your head, resting on the floor. At the same time lift your legs and arms vertically to meet each other at the top so you are sort of folded up and then lower back down to the floor again.

To ensure you are doing this exercise properly, don’t jerk your body or use your momentum to lift yourself up. Use straight up muscle strength and work up to more reps.

Being as this exercise is a bit more advanced than the others, if you can only do 1 set of 12 to start with, that’s fine. Just make sure that each time you preform this exercise you strive to do another rep until you have reached the goal of 3 sets of 12 reps.

If you can push yourself to reach this goal you will be kicking your core muscles, abs, and hip flexors into better shapethan they have ever been in before.

Lower Body Bicycles

This exercise is a core move in Pilates but can also be adapted for any regular exercise routine. Once again, just make sure you are not letting your back arch while doing this exercise and you are keeping your abs engaged and strong.
To work your core muscles, your abs, and your legs, simply lie on the floor on your back and bend your knees to a 90 degree angle. Then extend and lower one of your legs forward so it is parallel to the floor while keeping your abs flat and engaged.

Hold your leg straight for 3 seconds, bring it back to it’s starting position and repeat the exercise using your other leg.
To get a good mental picture of the technique, think of how you do bicycles but don’t involve your upper body. If you can complete 3 sets of 20 on each leg, you will be shaking and sweating in no time.

Finally, no matter what exercises you choose to do, make sure you pair them with a healthy diet and active lifestyle and you will be one step closer to that beach-ready body in no time. Ω

AUTHOR BIO:
Vanessa is a lifestyle blogger whose work can be found on various websites around cyberland, including reviews on Naturaful, as well as many other lifestyle brands. The best part about her job? She gets to help her readers live their best lives.

The winter months tends to be an excuse for some of us to ditch our workouts, pack on a few pounds, and basically hibernate.

Well the time for hiding is over, and the time for flaunting is here! So if your legs are in need of a little tune up, start incorporating these 4 exercises into your workout routine and get your legs in summer-ready condition before the summer actually hits.

Learn To Love The Lateral Lunge

I have a love-hate relationship with lunges. I love how they make my legs look but I hate actually doing them, especially when I have to do a lot of them.

I’m sure I am not alone in this statement as lunges can really be a difficult exercise to power through, but there is no better exercise for toning your legs and glutes than lunges.

Simply step into a side lunge while making sure to keep both of your feet pointing forward. To ensure you are doing this exercise properly, bend your outside knee while keeping your inside knee straight.

This exercise alone will help you to dynamically exercise, target, and tone your abductors, adductors, glutes, hamstrings, hip flexors, hips, and quads. Push yourself to do 3 sets of 12 lateral lunges on each leg and make sure you feel that burn!

Simple Squats
It’s a staple in nearly every workout, so you know they’ve got to be good, right? Actually, squats help to target one of the biggest muscle groups in your body which ultimately helps you burn calories, and fat, more effectively.

To do a proper squat, stand with your feet shoulder width apart and bend at your knees until your thighs are parallel to the ground.

Complete 3 sets of 12 squats and you will be tightening up your hamstrings, legs, quads, and your glutes. And for summer, a toned booty is necessary!

Squats With A Band

No, not a rock band, an elastic fitness band. To preform this variation on the simple squat, tie your elastic band around both your ankles. Stand with your feet shoulder width apart and do you squat. Then to mix it up, take one step to the side and bring your feet back together standing shoulder width apart.

Do 3 sets of 12 side squats and you will be toning up your glutes, abductors, hamstrings, and quads. If you really want to feel the burn of this exercise, end each rep with a jump once you bring your feet back to the starting position and land in your squat position to start again. Not only will added jump help to work your muscles even more, but it will also help you burn more calories. It’s a win-win!

Feel Alive With Dead Lifts

Dead lifts are another exercise that is extremely effective in helping you to not only tone up your legs and glutes, but it also helps to work your upper body. Bonus!
Stand with your feet slightly further apart then shoulder width, holding your barbell or your hand weights in front of you.

Make sure to keep your back absolutely flat during this entire exercise, keep your shoulders back, weight in your heels, and be sure to also lower your weights as close to the floor as possible each time you do a rep.

Simply bend at the waist with a very slight bend in your knees, and as you lift the weight and straighten up, make sure you squeeze your glutes as tight as you can to get the full effect of the exercise.

Not only will you be targeting your leg muscles and your glutes but you will also tone your lower back and even your arms, making this exercise one of the most effective for getting in shape.

While these exercises help you to target and tone your legs and backside, if you want to speed up the process of toning one of the hardest areas of your body to tone, consider looking into the Flex Mini . The Flex Mini helps to tighten the backs of your thighs, and gradually gain a more shapely booty. Something I know my fellow ladies love!

Putting It All Together

Finally, while working out is a key factor in getting your legs in top summer shape, you must make sure you pair your workouts with a healthy diet and lifestyle. That means cutting out the refined sugar, starches, bad-for-you carbs, getting a daily dose of heart-pumping cardio, and trying to stay away from alcohol as much as you can.

Ultimately, living a healthy lifestyle is all about balance and not depriving yourself until you hit your breaking point. We all need a scoop of ice cream at one point or another, so make sure you don’t beat yourself up too much if you fall off the wagon one day. Guilt is one of the worst ways to motivate yourself and a little indulging is okay in moderation. Just don’t use it as an excuse to indulge every day.

AUTHOR BIO:
Vanessa is a lifestyle blogging babe whose work can be found on websites all around cyberland, including reviews on Hydrolyze, as well as various other lifestyle brands. The best part about her job? She gets to help her readers live their best lives each and every day.

Boot camp workout #1

This boot camp workout to lose belly fat combines ab circuit training to high intensity interval cardio. This helps you burn lots of calories while you work on your belly fat. (Go here for more information on belly fat). For your high intensity interval cardio, use any cardio machine such as a treadmill or bicycle and warm up. Follow this with 3 minutes of high intensity running or cycling, followed by a 30 second – 1minute recovery period. Continue this routine for 4 repetitions and then take 5 minutes to cool down. Follow the cardio with ab circuit workouts. Start with any exercise such as Hanging hip raises (using a bar), elbow bridges (using a ball), single leg-plank raises, and straight leg oblique exercises. Follow one exercise after the other with just a 60-second time gap to recover. This bootleg workout helps to lose weight and tone abs and has yielded successful results.

Boot camp workout #2

This boot camp workout is packed with intense and high-paced cardio. It is ideal for burning belly fat and calories, and gaining abdominal and overall muscle strength. Start with doing ring touches for 20 seconds followed by 10 seconds of rest. Continue this for 2 minutes and then stop. Follow this with another two minutes of skipping and arm pumps for 20 seconds alternating with 10 seconds of rest. Follow this with 9 minutes of alternating between running for 1 minute and walking for 2 minutes. Then follow it up with box drilling with rings for 20 seconds with 10 seconds of rest for the next 4 minutes. Once you are done with this routine, you can wrap up by performing moderate cardio for about 20 minutes or so. This will help you to burn more fats, but might also tire you, so you can decide at your discretion. Remember to stretch after this workout to avoid cramping and to facilitate better muscle recovery after such an intense cardio session.

Boot camp workout #3

This workout helps you strengthen your abdominal core muscles to better enhance fat loss and build abs. start with walkovers for 20 seconds and arm swings for 10 seconds alternately and continue this for two minutes. Follow this with 2 minutes of lateral hurdle jumping for 20 seconds and 10 seconds of spot walking. Wrap up with lateral lunges for 30 seconds alternating with 30 seconds for bent-over-band rows. Repeat the same with mountain climbers and standing press.

It is always advisable to do a moderate cardio and stretching at the end of every boot camp exercise as it helps burn more calories and fat and encourages the body to recover better. These boot camp exercises are extremely good for losing belly fat and will have effective results in just a couple of months.

Most of us love it and even though we say we can live without it, we usually end up craving junk food.

I’ll fess up, I love love loooove junk food. I know it’s not good for me, yet sometimes I just don’t care. I love it and I crave it.

And while I know it’s best to not feast on junk food each and every day, I am also a firm believer that you shouldn’t deprive yourself of things you want, and life is for enjoying food, not depriving yourself of it.

Besides, when you deprive yourself of certain foods you only end up binging on them at some point or another. So how do those of us, who love to indulge, meet our healthy lifestyles half way and keep it as lean as possible?

Simple. You make your favourite junk foods yourself!

I know it sounds tedious but when you add up how much time it takes for you to go to the store or through the drive-thru, it really isn’t that different. And besides, it’s cheaper and healthier. And we love cheap and healthy, don’t we?

Now while these are healthier versions of our favourite treats, they are still treats and shouldn’t be eaten every day.

So with that being said, let’s get to the goods, shall we?

Here are 3 popular junk foods and how to make them at home and healthier.

I Scream, You Scream

Which of us don’t crave a big ol’ scoop of ice cream every now and then? It’s a cold, creamy treat that sometimes just hits the spot. But it can be fattening and if you eat it often enough, it can get a little pricey.

So when I am screaming for ice cream, I whip together this quick and easy ice cream recipe. It’s simple, just make sure you have a gallon ziplock bag and a smaller ziplock bag.

In the small ziplock bag combine 1/2 cup of milk, 1 tablespoon of sugar, and 1/2 teaspoon of vanilla extract and mix it all together.

Then fill your gallon sized ziplock bag with ice, crushed preferably but it doesn’t have to be, as well as around 6 tablespoons of rock salt, or regular salt if you can’t find coarse salt.

Put your small ziplock bag, mixed and sealed, into the gallon sized bag containing the ice and salt. Seal the gallon sized bag and shake the whole thing for about 5 to 10 minutes or until your mixture turns to ice cream.

Once it has turned to ice cream, simply take it out of the bag and top it with your favourite fruits, nuts or even a few dark chocolate chips, and voila! Your own batch of ice cream that is not only healthier, but much cheaper than driving to your nearest ice cream shop and paying around $4 for a single scoop.
But what if you are craving salt and not sugar? No worries, I have two easy, and healthy, fixes for those unbearable salt cravings that I too suffer from, more than I care to admit!

Potato…err…Kale Chips

I’m sure not a week goes by where I don’t crave yummy, salty, bad-for-me potato chips. But instead of indulging and packing on the pounds, I have become newly obsessed with kale chips!

Not only is kale a superfood and incredibly good for you, but when you bake it, it becomes super crispy! Just like potato chips!

So how do you make kale chips? Simple. Grad yourself a bunch of organic kale from your local grocery store, wash it, dry it, cut off the stems, and cut the leaves about 3 times so you have fairly big, but not too big, slices of kale.

Add all the kale into a big tupperware container, add 2 tablespoons of olive oil, a big pinch of sea salt, garlic powder, and 1/4 teaspoon of cayenne pepper. You can always add in any other spices you might like but this is usually what I stick with. However, feel free to get creative with your spices.

Turn your oven to 400, let it warm up, and shake up your kale mixture until all the leaves are completely covered. Lay down some parchment paper on a baking sheet and poor your kale onto the paper, spreading it out evenly.

You will probably have a ton of kale on your baking sheet but don’t worry, it shrinks down dramatically and will all get evenly baked.

Bake your chips for about 7 minutes before taking them out, flipping and shaking them around to make sure they are cooked evenly and put them back in the oven for about another 5 minutes.

Make sure to keep your eye on your kale chips as you don’t want them to burn but you do want them to crisp up.

Once they are done, take them out of the oven, let them cool for about 2 minutes and enjoy a healthy, and just as tasty, alternative to artery-clogging potato chips.

French Fries…Minus The ‘Fry’

French fries are my vice. I can’t seem to live without them, even though I would love to! So when I’m craving french fries, which seems to be daily…seriously…I make my own, using sweet potatoes and parchment paper.

Simply get a big sweet potato and cut it up into wedges, or smaller depending on your preference, and add them to a big tupperware container. Like the kale chips, I add about 2 tablespoons of olive oil, 1 pinch of sea salt, a few cranks of my pepper grinder, 1 tablespoon of garlic powder, and 1/2 teaspoon of cayenne pepper.

Lay down some parchment paper on your baking sheet and have your oven preheated to 425. Space out your sweet potato fries so they bake evenly and put them in the oven for about 15 minutes on one side. Take them out after those 15 minutes, flip them, and put them back in the oven for about another 10 minutes or until they are cooked to your liking.

For dipping, because I love to dip, I use plain greek yogurt and dice up some green onions. It’s a healthy and tastes almost identical to sour cream. Not only will these sweet potato fries satisfy your french fry cravings but they are healthy, incredibly cheap, and nearly impossible to screw up.

Now that’s my favourite kind of cooking. So next time you have a hankering for all those delicious, yet terribly bad-for-you foods, give one of these recipes a try and save yourself some money and some calories.

AUTHOR BIO:

Vanessa is a lifestyle blogging babe whose work can be found on various sites around cyberland, including reviews on Triactol , as well as many other lifestyle brands. The best part about her job? She gets to live her best life each and every day.



I know, I know, you are probably wondering how the heck you would get a proper workout in when you might not know what you need to do to achieve the goals you have set. Luckily, the internet does.

When I chose to give up my gym membership I found I was dropping the ball, slacking on my workouts, and really not giving it my all. It wasn’t until I discovered these three tools that I was able to amp my workouts back up and stay on track, but from home.

You see the beauty of working out at home is not only can you do it in privacy but you will be saving money, it works your whole body, and you don’t have to share your shower with strangers afterwards. It’s a win-win.

So get ready to stretch and sweat because these three websites will kick your butt in no time.

Pinterest.com

Yeah. Pinterest. It doesn’t sound like an exercise based website, does it? Well it’s not, technically.

Pinterest is essentially an online vision board that you ‘pin’ images of things you find on the web to your own online boards. The beauty of Pinterest however is that each photo links to the original website and there are millions of ‘pinners’ who pin workout routines, healthy recipes, and motivating phrases to help keep you on target with your goals.

All you have to do is search keywords such as ‘arm workouts’, ‘ab workouts’, ‘strength training’, ‘yoga routine’, or even ‘home workouts’ and Pinterest will do the rest of the work for you, showing you relevant results that you can then click on to get the workout that’s right for you.

It’s easy, free, and there are so many workouts available you will find it hard to get bored.

Nike Training Club

This one technically isn’t a website, it’s an app. However it’s quite a big app so you do need to have a wireless connection on your phone in order to download it.

The Nike Training Club app is a free app that lets you choose from a huge amount of workouts designed for your specific fitness level.

Choose from ‘get lean’, ‘get toned’, ‘get strong’, or ‘get focused’ and then choose your level – beginner, intermediate, or advanced. Once you have made your selections you will be presented with around 10-12 different workouts per level you selected, each varying from 30 to 45 minutes.

What’s even better about the app is that it also integrates the music you have on your phone, counts you down for each set, and has a video feature so if you aren’t sure how to preform an exercise just click play and the video shows you how.

In addition to that, it tracks your progress, logs your time, and unlocks bonus workouts each time you hit a new level. All for free!

BodyRock.tv

It just makes you want to sing body rockin’ in the hoooouuuse tonight doesn’t it? No? Just me? * sigh* Moving on then.

BodyRock.tv is a website that has been around for about 4 years now, is full of tasty and good-for-you recipes, inspiration, and most importantly, butt-kicking videos that are sure to get you in shape. Fast. What’s even better is their workouts are only about 15 minutes long, meaning you can no longer use the excuse that you don’t have enough time to workout.

And if the workouts themselves don’t get you pumped up, the instructors definitely will as they are super fit, super hardcore, and crazy strong.

No matter which website or app you choose to use, just make sure you dedicate yourself to it and pair it with a healthy diet. Remember it takes at least a month for something to become a habit, and ultimately that much harder to give up. That means if you can make it to the one month mark, not only will you feel better but you will be able to notice the difference all your hard work has made. And that, my friends, is motivation in itself.

AUTHOR BIO:

Vanessa is a skincare blogging babe whose work can be found on various websites around cyberland, where she reviews products and helps readers make informed decisions on where and why to buy Trilastin, as well as other skincare brands. The best part about her job? She has awesome skin!

This got me thinking, would women only bootcamps be a good idea?

I can see pro’s and con’s for the arguement. On the plus side it would probably attract many more women to the bootcamps. I know from experience that many of my clients don’t like to exercise in an overtly male environment, which many boot camps are.

I’ve also found that women tend to be more supportive of each other and encourage other members of the group to complete tasks while I find the guys tend to be more competitive and this can negatively impact on the performance of the less fit members of the bootcamp.

On the flip side I’ve also found that where there are 3 or 4 women in the group many men perform better and stick at exercises longer, especially if the women are fitter and completing exercises quicker.

It is a difficult topic as as sure as pies are pies somebody will start shouting that it’s sexist, but where does political correctness stop and the need to improve the health and fitness take precedence?  Surely anything that can help a few more extra people into a regular fitness program has to be a good thing, imagine if every  city or town got 10 more people fit and healthy by having women only bootcamps or men only bootcamps and then those 10 persuaded 2 or 3 of their friends to take a group bootcamp we’d soon be on the way to a healthier society. (ok..I’ll get off the soapbox now!)

So what is the best solution Mixed groups or gender specific groups? Let me know what you thing by leaving a comment.  Personally I do think there is a place for women only bootcamps , anything that gets more people taking bootcamps can’t be a bad thing.

You can read the original article at: http://www.springfieldnewssun.com/news/springfield-business-news/local-gyms-find-success-in-programs-for-women-only-1323830.html

10 x 5

Goals: Full Body Strength

Duration: 1 hour

Equipment: Mats, 2 cones

Warm Up

Jog to exercise area. Have clients run single file and lead them into a circle. Have them stop and do exercises periodically or change direction. Continue for 6-10 minutes.

Strength

Pair clients up, try to place strong clients with weaker clients to keep it even. Clients must complete 5 reps of exercise 1 while their partner completes 5 reps of exercise 2. Have clients swap until each client has completed 8-10 sets for each exercise.

Some notes:

• After clients have completed exercises 1 and 2, move onto 3 and 4, then 5 and 6 etc.
• Take 2 minutes between each round for clients to have a drink break.
• Unilateral exercises alternate each round with the exception of plank with twist.
• Clients can regress the exercise if fatigue begins to set in.

Sample exercises:

The easier version of an exercise is marked in the square [] brackets.

1. Clapping pushup [pushup]
2. King Deadlift
3. Shoulder drop pushup – Shift most of weight onto one arm and lower to ground keeping opposite shoulder as high as possible. Repeat on other side. [side-side hands pushup]
4. Toyota Jump Squats – Start in squat position with finger tips touching ground. Jump up and raise hands above head. Land softly and return to start position. [Power squats]
5. Plank with twist (5 each side) – Start in plank position. Lift one elbow and rotate torso until shoulders and arms are perpendicular to ground. Repeat on other side. [plank]
6. Calf split squats – As a normal split squat except clients keep heel of front foot raised. [split squats]
7. Sideline 1-arm pushup – Lie on left side and press up upper body with right arm. Switch. [prone eagle bends]
8. Burpees with pushup [burpees, walk legs]

Cooldown

Spend 5 minutes on an easy jog and then stretch.

Kyle is an Australian Certified Personal Trainer and Bootcamp Instructor. For more information on some of the techniques in this article be sure to check out Bootcamp Ideas for dozens of simple bootcamp workouts.

So just what benefits are you likely to gain from you considering using these kinds of exercises  instead of the more traditional types that many people will recommend you should use in order to lose weight and get fit.   Below we take a look at a number of these.

Benefit 1 – You will discover just as many other women have that performing the best boot camp exercises can help you to lose weight much faster.   Many women have actually found that the results they desire when it comes to weight occur in a matter of weeks rather than months through using these kinds of exercises.

Benefit 2 – Like other women you will find that as your fitness levels improve so you will be able to perform much more complex exercises.   As this will result in you being constantly changed so you will find that you remain more motivated to stick with your new exercise regime in order that the kinds of results you desire will then be achieved.

Benefit 3 – What you will discover is that these bootcamp workouts unlike others are much more structured and consistent.   So of course what this means is that there is every chance of you achieving your targets so of course the chances of you getting a body that you really desire is much more possible.   With all bootcamp workouts you will find that the exercises involved are much more intense so that they can provide you with the results that you truly desire.   Also if you are doing yours with another group of women then not only they but your instructor will help you with your workouts and motivation to ensure that the results you desire are achieved on a steady basis.

Boot Camp Exercises - Benefit 4 – With the best boot camp exercises being made up of several different cardiovascular exercises the risk of you developing other health problems regarding the heart is very much reduced.   In fact people who do perform these kinds of exercises are actually helping to reduce the risk of them developing heart disease or suffering a stroke later on in life.

Boot Camp Exercises - Benefit 5 – Finally the best boot camp exercises not only will help you to lose weight they can also help to reduce the risk of you developing the condition known as Osteoporosis later on in your life.   The reason for this being that the weight bearing exercises you perform are ones that will help to improve the density of the bones in your body.