Why It Works | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507044-How-to-Do-WarmUp-Exercises-Boot-Camp-Workout
Learn what a boot camp workout for women is and why it works from personal trainer Rachel Buschert Vaziralli in this Howcast video.
Boot camps are great effective workouts and it's because you're usually doing exercises that are really hard, really challenging. You're gonna work to a capacity that you probably wouldn't do if left to your own devices. You're usually being led by a trainer that's got a tough demeanor. Who's basically not let you settle for less then you have. Now the important thing to consider is, is the boot camp instructor you're choosing really still gonna allow for you to workout at a level that's appropriate for you. Sometimes the issue with boot camp can become that people are doing exercises that's really appropriate for their fitness level. So make sure that you're still working in a level that's appropriate for you. You should be feeling like they are giving you options, modifications if you need to make something less challenging or progressions if you're somebody who's in the camp who's at a little higher level fitness wise and you want to still be able to progress. You're also usually working with a team and there's a team energy that happens in boot camps that don't happen when you're working out on your own. It's almost like well if they can do it then I can do it. It's this kind of rah-rah let's all do this together mentality that makes people push themselves more so then if they were alone on the elliptical staring at the TV at the gym. You're also going to be doing exercises that are usually just body weight. You're out in the gym, you're in the field, you're in the park. You're doing exercises for your body that don't require any equipment. Which means you really have to strengthen your own body. You have to strengthen your arms, your legs, your core. You're gonna be doing a lot of cardiovascular activities. Running back and forth. And the benefit of the hard work is that you're gonna get a great caloric expenditure at the end. It's kinda like you know if you just kinda keep it in the back of your head that the discomfort is well worth the results. Then you're gonna get a lot out of your boot camp experience.
How to Do Warm-Up Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507045-How-to-Do-a-Squat-Boot-Camp-Workout
Learn how to warm-up before a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm gonna talk you through some basic warm-up movements for a boot camp. Whether you're doing a boot camp or workout at home, it's really important that you warm up your body. Sometimes there's a misconception that being hot actually means you're warmed up. And just being hot doesn't mean you're actually prepared to start working out. What you wanna do is increase your circulation. By increasing your circulation, elevating your heart rate you're just gonna get the blood flowing to all the major muscle groups of your body. It's gonna make your muscles more pliable, your connective tissues more elastic. Which just basically means when you start moving your body, you're less likely to injure yourself. You're going to be able to get greater range of motion, and therefore the exercises themselves will be more effective. Your warm-up exercises should reflect what you're gonna do in your workout. So for example, if you're gonna do a lower body workout, you want to do mostly lower body exercises in the warm up. And vice versa. If it's upper body you're going to focus on upper body. Most boot camps are going to be a total body workout. That's what so great about them. So just make sure in the warm-up for boot camp, you're working your entire body. All the major muscle groups, all of the joints. And you wanna move through all planes of motion. So you've got your movement in the sagittal plane where you're going forward and backwards, you've got movement in the frontal plane going side to side, and then you wanna do some movement in the transverse plane where you're rotating your body. So for example we could do a lunge, which is gonna move our body forward, move our body back and it's gonna prepare for maybe running forward, even sprinting, anything that's going to be moving forward through space. And then you wanna make sure work out the sides of your body, so taking a lateral lunge or even a jumping jack, where you're working in that frontal plane we're getting action in your hip joint and your shoulder joint. Again it's also gonna elevate your heart rate and therefore increase circulation. And maybe adding a rotation to one of the lunges, so you start to warm up your core, your obliques, and get that transitional rotation work. Again, just moving your entire body, get yourself revved up and ready for the workout.
How to Do a Squat | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507046-How-to-Do-a-Squat-Thrust-and-Burpees-Boot-Camp-Workout
Learn how to do a squat as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to talk you through how to properly do a squat. There's a million different ways of doing a squat. I'm just going to show you the basic body weight squat, meaning you don't have any weight that you're working with except yourself. As you get stronger, you might want to progress - holding a medicine ball, holding a weight, or even holding your kid, anything that's going to add weight to your legs. This is predominantly a lower based exercise so you're going to focus on your quadriceps muscle groups, your gluts, your hamstrings, and your whole posterior chain. Basically, all of the muscles of the lower body are going to be working in this exercise.
You want to start with your feet probably about shoulder width apart. If you're more comfortable a little wider or even externally rotating your fit a bit, just find place that's comfortable for your hips and make sure that your knees always track. A good rule of thumb is to think about your knees going right in between your big toe and your second toe. When you're doing a squat just watch out that your knees are not adducting and collapsing in or abducting and going out. You want to try to maintain the knee in a neutral position
The wider you are too, the easier it's going be to balance. If you have stability issues, start wide. If you want to challenge the stability, then you bring your legs a little closer together and challenge your core muscles by challenging your balance.
So, standard squat, shoulder width. Something comfortable. You're going to imagine like you're sitting back into a chair, lengthening your spine, reaching your hips back, bending your knees, and then exhale to come up. You're always going to inhale as you lower your body and you're always going to exhale as you lift any weight. In this case, the weight is your body. Exhale, pull the abs in, and come up to vertical tall spine.
My tips for the squat, again, aside from the knees is what's going on with your spine. I'm going to show you from the side. If you're facing side you could look at yourself in a mirror and watch your positioning if that helps you when you're first learning. Same thing, sitting back like you're sitting back into a chair and watching that your spine is neutral. That means I'm not doing hyper extension, and I'm not doing excessive flection. I'm just trying to be right in between. You have natural curves to your spine, so you want to maintain those, so nothing excessive forwards or backwards of that. Then just do as many reps as you can do, maintaining good form, breathing in on the way down, exhale on the way up, targeting all the major muscle groups of the lower body.
How to Do a Squat Thrust & Burpees | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507047-Chair-Squat-and-Single-Leg-Squat-Boot-Camp-Workout
Learn how to do a squat thrust and burpees for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I've asked a lot of my trainer and fitness professional friends, what the difference is between a squat thrust and a burpee?
Everyone has a different take on it, it's really just symantecs.
Both are great exercises, however way that you do them. There's a lot of different variations.
So, my take on the squat thrust and the burpee is this, the squat thrust is just like a burpee, except you don't do the pushup.
So let's talk that through first, and then we'll add the pushup in, and you'll have completed the exercise.
So in a typical boot camp, you'll probably be doing the squat thrust or the burpee even, on a park bench. So imagine that, or any really surface, a box at the gym, a step, a bench, anything would work.
You're coming down, so you're basically starting through that squat position.
Hands come onto the bench, and then you're going to step back, step in, and stand up.
That would be the most modified way to do a squat thrust, because it's very low impact.
If you want to bump up the intensity, then you could jump it.
So squat, shoot the legs back, jump back in, and stand up, or even, shoot the legs back and then add a jump, which is clearly going to make it more of a plyometric, more powerful movement, elevate the heart rate.
If you wanted to make it harder, then you lower the box. So now I have to go a lot deeper in that squat, just to even reach the bench.
I'm also going to be lower, there's more gravity coming down on me. It's going to make the core exercise itself more intensive.
Bring it in, and come up.
Then the hardest version, would be to go into the deepest squat that you could.
All the way to the ground, take it back, bring it in, and then stand or jump up.
Burpee, you're just adding in a pushup. So you're coming down to the squat, shoot the legs back, take a pushup, bring it in, and reach up or jump up.
Now what I did in that case, was I established the plank first, and then I took the pushup.
A more advanced variation would be to go right into the pushup.
So right from the squat, I'm going to go boom, immediately down, bring it in, stand or jump up.
Again, right through plank, into the pushup, and as you can see, it gets the heart rate up.
Chair Squat & Single Leg Squat | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507048-How-to-Do-a-PushUp-Boot-Camp-Workout
Learn to do a chair squat and single leg squat for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Doing a chair squat is a great way to learn the mechanics of a squat, because in a squat you always imagine as if you're sitting back into a chair. So you can literally use a chair to help you learn how to do the mechanics. You're basically working from the hip, knee, on up, and then sitting back down. So this is a great exercise for people that are starting out how to learn how to do a squat. Engaging your quadricep muscles, even a little bit of your calf muscles working as you plant yourself into the floor. If you're ready to progress the squat and you want to try single leg squat you can first start just by putting your heel on the floor. Most of the emphasis is going to be on that standing leg. So I'm putting all my work into the foot that's planted solidly into the floor. Exhale to come up. And now most of the work is happening just on that one side. And I'm just using that heel for a little bit of balance. And then if you want to make it really challenging, take away the balance and just come up on your own single leg squat. Exhaling to push your body up, controlling on the way down. Trying not to let the knee wobble in and out but keeping that knee nice and steady. Great exercise for anybody also who needs to work on the stability of their knee joints. Keep in mind that you don't even need a chair for all of these exercises. Once you get really good, you feel secure about your position, you can do a regular squat without it and you can do a single leg squat using the heel to help you maintain your balance and your alignment. Or lifting the heel up just making sure you're still doing the same action of sitting back as if the chair were there. Making sure you don't just bend your knee forward. Still sliding the tailbone back, keeping the chest up. As you get really strong you can take it full squat coming down and then bringing yourself back up. All just variations that are going to target those leg muscles.
How to Do a Push-Up | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507049-How-to-Do-a-Slow-PushUp-Boot-Camp-Workout
Learn how to do a push up as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to talk you through one of my favorite exercises - the push-up. Push-ups are great because you don't need any equipment. You can do them anywhere. There's a couple of different variations of doing a push-up, and I'm going to give you some key tips to look out for so you can do them most efficiently, most effectively.
Let's come on down. You can do a modified push-up which would be on the knees. I've heard some people call these girl push-ups. There's really no such thing as a girl push-up because guys can do these too. It just depends on whether you need to modify the push-up or not. They are just variations of each other.
I'm going to start with the modified push-up. Your hands are probably going to be about shoulder width apart. Just find something comfortable. The biggest mistakes people make here are to internally rotate the hands and potentially put a lot of strain on the shoulder. You want to just get that shoulder into a nice neutral position.
You want to watch out that your butt is not back here. It's not wrong to do a push-up here. This is just a very modified version. You're taking away a lot of the weight from the upper body. The purpose is to bring the weight into the upper body. That's what you're working against to make you stronger.
You're going to inhale as you go down, just bending at the elbow, and then exhale like you're blowing the floor away. Inhale to come down, exhale like you're blowing the floor away. If you wanted to make it harder, you would take it off of the knees. Same thing, bending the elbows, exhale, drawing the abdominals in, and coming up. The wider your legs are here the easier it's going to be to balance. If you want to challenge the stability, you could move the legs in. Starting with the knees, and maybe even doing a one knee push up. That would be kind of intermediate, something between the modified and the full push-up if you're not ready to go immediately from one to the other.
When you're in the push-up, let's start with the head, making sure that your head is not dropping. Sometimes we think we're going further down or not, just our head is. Keeping your head in line so the cervical spine doesn't take any stress, and then the rest of your back too. You want to make sure you're not leading with your hips and breaking. This means that you're not really properly engaging your core. Engage your core. Draw the belly muscles in. Keep your head in line. Inhale to take it down, exhale to come up.
There's your push-up, targeting all the major muscle groups of the upper body, mostly the pecks, the chest muscles, the anterior delts, the front of your shoulder, and as you go through elbow flexion and extension, you're working your triceps.
How to Do a Slow Push-Up | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507050-How-to-Do-a-PushUp-Side-Plank-Boot-Camp-Workout
Learn how to do a slow push up as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Another way you can add variety to your push-ups, is simply by changing the speed or the tempo of the movement. So you could take your push-up really slowly, and work a little bit more on stability and control. So if you are coming back into that push-up. Again whether you choose to do a knee push-up or full push-up, choose whatever push-up that you can do maintaining the best ranges of motion and the best core postural positioning to your spine. So if you are doing a slow push-up; you are gonna inhale as you lower your body down, and then exhale slowly pushing up. There's basically two major parts of a muscle contraction, the concentric phase which is where you are coming up and the eccentric phase also known as the negative phase where you are lowering down. What I'd like to do is focus on both phases. So for example I could do slow on the way down and then a big powerful push to come up. Inhale lower slow; exhale, powerful push to come up. You could also do the reverse. Where you are going, fast down and then slow pushing your body back up. Fast down and then slow pushing your body back up. Basically just adding variation. Because as your body gets used to one way of moving whether it's in direction or speed, it's gonna adapt to it. And what keepd your muscles always surprised and therefore keeps your body always changing is literally changing their neuromuscular pathways. So thats a great way to do that.
How to Do a Push-Up Side Plank | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507051-How-to-Do-a-Plyo-PushUp-and-Clap-PushUp-Boot-Camp-Workout
Learn how to do a push-up side plank for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to talk you through how to do a push-up into a side plank. This is just an exercise where you're combining different movements, the push-up movement and the plank movement. Push-up is predominantly an upper body exercise, and planks are considered more core work.
If you start in the push-up position, you want to have your hands, in a traditional push-up slightly wider than your shoulders, but for this move you're going to transition into a plank. A proper plank positioning for the arms would be to have your hands right underneath your shoulders. So you actually want to start somewhere kind of in between. You don't have to be super-duper wide, but you also don't want to bring your hands all the way in, just about underneath that shoulder. You want to make sure your shoulder is stacked right on top of the wrist.
You're going to inhale as you go down into the push-up. And you're going to exhale as you come up, maintaining the integrity of the curvature of your spine, so no excessive dropping of your pelvis, nor do you want to bring it up into a downward dog kind of position, just right in the center in your high plank.
After you've performed the push-up, you can just rotate your hips. Rotate so your hips, knees, and toes all point in one direction. Open up the arm, stacking your top hand all the way down through your bottom hand. Same with your hips. If you wanted to make this easier. You lower your bottom knee, so now you have more support. If you wanted to make it harder, you could stack the feet, and now you're less stable. It's going to be more abdominal work to keep yourself balanced.
Again, shoulder right over the hand. Inhale. You can even look up if you want to challenge that balance. You could even raise one leg up as long as you can keep the alignment through your hips. Transition back into the plank. Take another push-up. Exhale. And then again, swiveling the hips, opening up the arm, and if you want to make it harder stacking, keeping the hips up. Make sure your hips aren't rocking forward or rocking back. Again, everything stacked, shoulders and hips.
Retrace your path and you just keep going. One push-up, one side plank, one push-up, one side plank. It's great because you're really working all of the muscles in the upper body and you're getting a lot of work in your core.
How to Do a Plyo Push-Up & Clap Push-Up | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507052-How-to-Do-a-Close-Grip-PushUp-Boot-Camp-Workout
Learn to do a plyo push-up and a clap push-up for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to show you how to do a plyometric push up or a clap push up. Plyometric just means it's going to be explosive. So any Plyometric exercise is going to replicate whatever the exercise is, in a more powerful way. For example the push up, traditionally, is just coming down and coming up. Your hands should be about shoulder width apart and your feet the wider, the easier to balance. When you add the plyometric aspect, you're going to get a lot more energy and you're therefore going to be burning more calories.
It's going to be higher intensity, so when you come down into the push up, first make sure you can do a good solid push up before you attempt to a plyo push up.You're going to literally push into the ground and explode away trying to get to that point where there's no connection between your hand and the ground, but both hands are off and then decelerating down through the movement. You can add a clap for more of a challenge, so you come down, as you come up clap and down, clap and down. Again, making sure you've got good solid push up mechanics before you try any of those explosive moves.
How to Do a Close Grip Push-Up | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507053-How-to-Do-a-Bicycle-Crunch-Boot-Camp-Workout
Learn how to do a close grip push-up for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Whether you do a wide-grip push-up or a close-grip push-up, you're going to be targeting mostly the peck muscles, the interior deltoids, and the triceps. When you bring your hands closer together, it actually just means that your triceps are going to have to work a little bit more. You take away the larger muscle group aspect of it and you hone in on the smaller muscle groups, usually the weaker muscle groups which is why close-grip push-ups are sometimes more difficult to perform.
You're going to set yourself up into a plank with your hands not shoulder width apart like a traditional push-up, but right underneath. Again, close together, close-grip. Your fingertips are pointing straight ahead and you just want to establish your high plank position here, watching that your belly is not hanging out. Instead, you're pulling the abdominals in, engaging your core, not so much that you take yourself out of plank and get the weight away from where you want it which is to be in the upper body. I like to think of it as I just kind of on my tippy toes, putting as much weight into the arms as I can so I can most benefit from the upper body work in this exercise.
Elbows are going to point straight back. You're literally trying to squeeze your arms against your ribcage. You don't need to go any lower than 90 degrees. Then exhale, pull the abdominals in, and press the floor away. So again, squeezing your arms in, feeling them tight against your body, abdominals pulling in, head in line with your spine, exhale, bring it back up.
You're focusing on the elbow extension. Your triceps muscle is the muscle that extends the elbow. You want to get full extension so you most maximize your triceps work. Be careful if you happen to be hyper-extended that you don't push too far into that joint. Just a teeny micro bend is good for range of motion.
How to Do a Bicycle Crunch | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507054-How-to-Do-a-Jumping-Jack-Boot-Camp-Workout
Learn how to do a bicycle crunch for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I’m going to talk you through how to do a bicycle crunch. So to do a bicycle crunch, you could do them at a boot camp, in the grass, you could do them at home on a mat. You’re just going to come onto your back and I like to start by bring both knees up off the floor and making sure that before you even begin that you’re pulling the abdominal muscles in. So that when you breathe in naturally, the belly expands, on the exhale, the abdominal muscles draw inward. So that’s what you want to focus on, to engage the deep layer, the transverse abdominis, that kind of runs across your body like a belt. So just think of it as cinching a belt tightly around your waist. Then you want to engage the superficial layer, the rectus abdominis, aka, your six pack. So that muscle group is the muscle that flexes your spine. So drawing your belly in and then flexing your spine, and starting to engage the superficial layer. So now you’re firing up your entire core then you’re going to take the hands behind the head, open up the elbows. I’d like to have you think that you’re not able to see your elbows in your periphery. So instead of getting like this and potentially pulling on your head and stressing out the sternocleidomastoid and all those other muscles in your neck. Just keep it relaxed, open up, keep the heart open, one leg goes in as the other leg goes out. So this is the mechanics of the lower body in the bicycle crunch. The more you extend your leg, the more you’re going to fire up your quad muscle. If I keep my leg slack, I’m not getting as much recruitment of the quad. So if you can, fully extend energy all the way out through the legs. And then to really get the obliquus; the muscles of the abdominals. Rotate your body, you need to add in the rotation, so, you’re doing, opposite elbow to the knee, and again, try to keep your shoulder blades up off the matt if you really want to fire up the rectus abdominis at the same time.
How to Do a Jumping Jack | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507055-How-to-Do-a-Jumping-Jack-w-Front-Kick-Boot-Camp-Workout
Learn how to do a jumping jack as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
So, lets talk about how to do a jumping jack. Your definitely gonna see jumping jacks as, a part of your warm up and even a part of your workout in many boot camps, because they're one of those great exercises where your getting movement in your upper body, your getting movement in your lower body, its cardiovascular and you don't need any equipment. So you can use it to warm up, you can use it as an interval, like a high intensity interval in-between a strength move where you wanna bring your heart rate up
How to Do a Jumping Jack w/ Front Kick | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507056-How-to-Do-a-Plyo-Jack-Boot-Camp-Workout
Learn how to do a jumping jack with front kick for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Let's do a jumping jack with a front kick.
So, in a jumping jack the action is a the hip and at the shoulder. You want everything to go out together and everything to come in together.
And just watch your knees that they're not collapsing. Keeping the legs open in the jack. Keeping your chest open. Inhaling and exhaling. That's your jumping jack.
And all you want to do to add the front kick is once you land in the center lift the knee up. So you're using your hip flexor, your core. And then you're going to extend out through the leg. And that's when you're going to get the recruitment of your quad muscles.
So, it's really great because you're getting movement in both the frontal plane here in your jack and then the saggital plane as you take the kick.
You could alternate legs. So, one jack. Kick. And then one jack. Kick to the other side. And I recommend going to a bent knee position.
So again, you're taking that jack and then lifting the leg up and extending out through the knee. Jack. Kick. And just make sure when you're doing the kick that you're not leaning too far back and putting a lot of compression into the lumbar. Into the lower back.
So, just maintain a nice tall neutral spine. And then powerful movement. Out through the leg. Inhale. Exhale. Inhale. Exhale.
Great total body move.
How to Do a Plyo Jack | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507057-How-to-Do-a-Dead-Lift-Boot-Camp-Workout
Learn how to do a plyo jack as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm gonna talk you through how to do a plyo jack. Plyo is just short for plyometrics. And plyometrics are exercises that allow a muscle to produce the most force in the shortest period of time. So plyometrics really imply power. And in a plyometric move, you are focusing on getting what's called a pre-stretch or pre-load so the muscle can fire. Again really forcefully and at a high velocity. So its kinda like thinking of your muscles like a rubber band. You are gonna stretch the muscle and then pow, release the rubber band and produce a lot of force and a lot of momentum. So plyo jack is similar to a jumping jack. We wanna make it more powerful. So that means you are gonna go into a deeper squat before you take off for the jack. Again, creating that stretch in the muscle and then boom, bring it back in together. So bring it all the way down into the squat. You could add the upper body to it if you want. And another version of a plyo jack would be what's called an ex-jump or star jump where you start in a squat, and then explode into the jack. Explode into the jack. Great to get that heart rate up. Great to fire up the legs. Just make sure before you do any plyometric move that you are able to do the base movements, the squat, the jumping jack with good form so that you don't injure yourself as it is high intensity high impact.
How to Do a Dead Lift | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507058-How-to-Do-a-Back-Extension-Boot-Camp-Workout
Learn how to do a dead lift as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Dead lifts are great if you want to work the posterior chain, meaning all the muscles of the back of your body, specifically the legs. Now when you do a dead lift what you want to think about is it's not so much coming down and bending your knees like you would do in a squat. It's more about hinging forward from your hip. Really important that you keep your spine straight. So come into a stance with your feet about shoulder width apart, keep your knees slightly flexed. So again it's not about going for extreme flexion extension in your knee, but you wanna make sure you're not hyper-extended in the knee. So just a little micro bend is good. Draw your shoulder blades together so you're activating the upper back muscles and then hinging forward and standing back up, so flat back. What you want to look out for is that you're not hyper-extending in your spine. And the biggest most common mistake is that people flex. This is not flexion in the spine that we're going for. Maintain the spine in that long position and keep that position as you come forward and as you go back. It gets harder with a weight because you're obviously adding more load which is gonna force the glutes and the hamstrings to fire up more. And it's also harder because the weight will tend to pull you into that posture. So you need to work against the weight and pull your shoulder blades together like you would if you were doing a row. Maintain that position as you come forward and as you exhale to come back up. Inhale down, exhale up driving your heels into the ground. And again at the bottom knees are just a little bit bent. Make sure you don't reach back and fully extend your knees. Keep your weight moving forward over the foot. And that's a great way to work the glutes, the hamstrings, the backs of your legs.
How to Do a Back Extension | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507059-How-to-Do-a-Walking-Lunge-Boot-Camp-Workout
Learn how to do a back extension for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to take you through a couple different variations of how to do a back extension. Really important to do back extensions because a lot of times we tend to just focus on the front of the body. It's what we're looking at in the mirror and, let's face it, we're all working out so that we're happy with our appearance but we forget about all of the postural muscles, all of the musculature that's inclusive in the core, and that's the back. So the back extension is mostly going to mostly work the erector spinae or erector spinae muscle group which is the long muscles that run vertically and parallel to your spine and basically are the muscles that hold you up. It's really important to do back extension- especially if you have a desk job and you're used to always being in this slumped over type of posture. Because what happens is the chest gets very tight and the back muscles get very weak and you end up always in this whether you're sitting in your desk or just walking around. So this exercise is going to help try to bring yourself back into a neutral posture. It's going to strengthen the muscles in between the shoulder blades- the muscles that retract your shoulder blades. So you're gonna come down onto your stomach. You could use a mat. And your going to take your arms out, bring your head in line with your spine so that the most important thing is as we lift up, it's really about the spine and not necessarily just the cervical spine, so you wanna avoid this. Keeping your eyes just focused out in front of you. Raising your upper body and then bringing it back down. It doesn't have to be an excessive range of motion. You really have to figure out what's comfortable for your back. And make sure you're engaging your abdominals too. Sometimes we think that because we're on our stomachs we can just let it all hang out but you still want to engage your core when you're in that position. So even when you're on your belly think about drawing your belly muscles away from your mat. As if you're trying to create a little bit of space between your belly button and the mat underneath you. Another great addition to this would be to focus on what I was talking about before with that scapula retraction- you're scapula is your shoulder blades. So you're gonna lift up and pull you're shoulder blades away from your ears so that you have a nice long neck and you're not shrugging and then draw the shoulder blades together. I like to think of it like if you had a walnut between your shoulder blades and you were trying to crack it with each repetition. So really getting into those rhomboids, those midtraps- again strengthening the muscles of you're back and stretching the muscles in the upper body that tend to be tight.
How to Do a Walking Lunge | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507060-How-to-Do-a-Power-Lunge-Boot-Camp-Workout
Learn how to do a walking lunge for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm going to talk you through how to do a walking lunge. Now if you don't have a whole lot of space, you can still do the lunge moving forward and moving back. And if you have the space then you really want to walk with it. I'm going to show you what you want to think about mechanically with the lunge.
The first thing is just to take a big step forward. If you don't take a big enough step, you're not going to end up in a good lunge position. You want to end up in a solid lunging stance, kind of like a 90 degree angle with that front leg and that back leg, depending on the range of motion that you have in your knee.
From here you're coming up, and if you can just hold your balance for a second. Feel that stability of your standing leg, so if you hold the balance it's a little more core work, engaging the glute muscle. You're working on stability in the ankle joint. And then take another step, coming into the lunge. Bring it back up, balancing, coming down, and then bringing it back through.
You could also just move continuously and not balance. So stepping and just constantly traveling forward, right from one lunge to the the other. A big mistake that people make with the lunge is allowing the front knee to shoot forward, too far past where you want it. That puts a lot of stress on the patella.
So even though you're moving forward, you still want to go straight down into the lunge. Come up, move forward, but bring yourself into that center position, not actually allowing the knee to go forward or the spine to go forward. Keeping a nice neutral posture, keeping the core engaged, and then a great work out for the lower body.
How to Do a Power Lunge | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507061-How-to-Do-a-Standing-High-Knee-Boot-Camp-Workout
Learn how to do a power lunge as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
There's a couple of different ways that you could do a Power Lunge. You're going hear people say that this is a Lunge we're going down and coming up which is not wrong. But Lunge does imply that you are moving through space. I would call this a split stands squat. So what they called a split stand squat or a lunge it's all the same but what makes it power is that you're bringing more work, more effort and more speed like power's work over time. So to take that movement and make it more powerful you'd want to move with it so this could be a power lunge. You are increasing the stretch of the muscle and firing it just like stretching a rubber band and bringing it back in. I would call this an alternating front lunge some people call it a power lunge. Another way that you could do it is to take that split stance squat without stationary lunge stance and literary jump it coming up and land it right back into the lunge position. So firing up all the muscles of the lower body exhale up and again that's checking that movement making it more powerful. You could even alternate that for more of a challenge coming up and then switching using your arms to be more functional about it or taking out your arms and making it harder to propel yourself -- all great variations of a power lunge.
How to Do a Standing High Knee | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507062-How-to-Do-a-Mountain-Climber-Boot-Camp-Workout
Learn how to do a standing high knee exercise for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
A standing high knee, is pretty much exactly what it sounds like. You are going to be standing nice and tall, and you are going to be raising your knee up as high as you can. It's a great exercise, mostly to prepare you for other more high intensity exercises by getting a stretch through your hamstring, through your lower back and by engaging and warming up your hip flexor. So standing up nice and tall, maybe a slight bend in the standing knee; so you are not hyper extending in your joint. And then you raise the opposite leg up. Now you can grab a hold of your hamstring, grab underneath your thigh and give yourself a little assistance if you wanted to increase the stretch and then bringing it back down. And you could do it alternating. So taking one leg up, bringing it down; other leg up. Great warm up, to get the hips ready for maybe your squats or squat jumps, your lunges, your sprints; anything you are gonna do involving the lower body. Its a nice relief for the lower back sometimes to even allow a little flexion in the spine, get some stretch into all the muscles of the back side of the body. Your hamstring muscle is the muscle that extends your hip. So anytime you want to stretch a muscle you just do the opposite. So that's why to stretch the hamstring you are flexing the hip. And you can even get a little movement going on in your back attracting your shoulder blades. And again just a great way to get your lower body, get your core, everything ready for those more internsive lower body exercises.
How to Do a Mountain Climber | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507063-How-to-Do-a-Box-Jump-Boot-Camp-Workout
Learn to do a mountain climber exercise for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Mountain climbers are great total body exercise. You are going to be utilizing your core because you are starting from a plank position. Your shoulders have to stabilize your upper body. Your triceps have to work isometrically to keep you in place. And then you are gonna be moving your legs, so you are getting some work in the hip joint. And also because you are usually doing them pretty quickly, it becomes a very cardiovascular type movement. So getting into your plank position, hands a little wider than your shoulders. Abdominals are braced. And then you are gonna draw one knee in without lifting the hips up. So you might kinda feel like your legs are skimming the floor. If you are not that flexible you take it to whatever range you can without the hips elevating. So your mountain climber might start here, it might come all the way in. That's just a flexibility issue. And you are gonna alternate legs. The faster you go the more that heart rate is gonna come up. Again keeping the arms over or the shoulder over your wrist is were key to being able to maintain the plank. So you are looking not for your hips to be in the air, but for your hips to be low and your quad contracted. And then just moving in and out; nice and quickly. Getting that action in the legs, getting the action in the arms. Just a great total body exercise.
How to Do a Box Jump | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507064-How-to-Do-a-Ski-Jump-Boot-Camp-Workout
Learn how to do a box jump as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Lets talk about How to do a box jump.It is kind of like squat jump. Except, you literally on to something.It could be box, it could step.It could be a park bench.Obviously higher the box or the park bench the harder it could be.So, starting with something on the conservative side if you worried about it.Obviously you make sure you do regular squat jump.Starting from that squat stance, curling yourself up and making sure that you can control the landing and decelerate up soaring the shock to your muscle not your joints.So you are gonna think about coming up and forward.You are gonna jump up , you are gonna miss the box.Hold both legs on to the box. Be careful your heels are hanging up in the back or you don't over shoot it.Lets take some practice.Starting from the squat.Think about your muscle stretching like a rubber band and then fire the rubber band.Landing in a nice controlled squat position.You can do it by stepping down.You can do it by jumping up and jumping down.This all variances you are going to work it.Again to progressive make the box higher and modify it.Make the box lower.Great different ways to work that squat to progress that squat to give your leg a nice workout.
How to Do a Ski Jump | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507065-How-to-Do-a-Squat-Jump-Boot-Camp-Workout
Learn how to do a ski jump as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
To do a ski jump you basically wanna think of it like a squat jump but the focus is on moving your body not just up and down but moving side to side. It's a lateral exercise. So you get into a position like your literally going down the slopes, into that skiers stance, so your knees are flexed, your chest is up and your gonna jump up and to the side, just making sure that you take off from both feet, and you land on both feet as opposed to kinda coming down and off of one leg at a time. Again, both feet up, both feet down, sinking back onto your heels so that most of the weight is on the back part of your foot. You can progress the ski jump, by doing it up and over a bench or a box. The higher the box, the wider the box the harder its gonna be, but the same rules apply. Watching that your knees don't go in, don't go out and you maintain the integrity of the squat position and then traveling up and over, latterly moving that squat from right to left. Once you get stronger at the ski jump you can play with how you do the exercise, maybe you wanna go for a little bit more speed, a little bit more height, or a combination of the two and make it more of a power move. Lots of different variables that you can use, but the important thing is, is that you got strong landing mechanics, decelerating and working through your muscles, keeping your core engaged and breathing.
How to Do a Squat Jump | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507066-How-to-March-in-Place-and-High-Jog-Boot-Camp-Workout
Learn how to do a squat jump as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
To do a squat jump, first you gotta make sure that you have good basic squat mechanics. So just real briefly going over how to do a squat properly. Take your feet about shoulder width apart, make sure your knees aren't going to cave in or bow out. But really maintaining that alignment. Good rule of thumb is to keep your kneecaps just kind of shooting right in between your big toe and your second toe. You wanna come back with your hips. And your chest should always be higher than your hips. So what I mean by that is as you go into the squat, my chest at the bottom is higher than my hips. As opposed to ending up in a position like this. This would be more action in the lower back. And the purpose of the squat is to really get action in the legs and maintain a nice good posture up top. So then, from there, you just jump it. So you're going into your squat, jumping up and then landing. When it comes to jumping, it's mostly about the landing mechanics. You want to decelerate. So that there's not a lot of shock in your joints, but you're really absorbing the shock through your muscles. So thinking about the landing as being slow and controlled, rolling through your foot, toe, ball, heel. Making sure you get your weight back onto your heel before you take off again. So a good test is make sure you can lift your toes a little bit inside of your shoe. That ensures your weight is far enough back. You don't have to keep your toes up the whole time, it's just a good test. Exhale as you jump up, inhale as you go down. If you use your arms to help propel yourself, it's going to be a little easier. If you want it to make it harder, you can do something like a prisoner squat jump, with the hands behind the head. And now you take away any assistance, any momentum from the upper body and you've got to power yourself up all just with your legs. You could also do a squat jump where you bring the legs together and then land back in the squat, getting a little bit more work with the adductor muscles, the inner thigh muscles, to draw the legs inwards. You could also do it really fast, where your goal would be to gain more speed. You could go for greater range of motion, by making it a top squat jump. So those are just a few examples of the many different types of squat jumps that you can do.
How to March in Place & High Jog | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507067-How-to-Do-a-Tricep-Dip-Boot-Camp-Workout
Learn to march in place and high jog for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Marching in place or doing a high jog, is a great way to warm up. You are literally just mimicking the movements of running. So you are engaging a lot of the similar muscle groups that you'd use in a run. For example, just raising one knee up and then alternating leg. So you are getting that hip flexor action to take place, warming up in the hip socket. You are also engaging your core. If you let the upper body move, you are gonna start warming up in the shoulders. Great way if you can't do a whole lot of impact, it'll still elevate the heart rate. And if you can take a little bit more impact, just start picking up the pace and high jog, lifting the knees upto the chest, rolling through the feet. You could also do it where you are not landing with your heels, and you are just staying on the balls of your feet. Great way to prepare for some acclerations like sprinting or doing some jumping. You could also do a butt kick variation, where you are doing the heel to the glute, picking up the speed and making it a little bit more high impact. And then you are gonna get some warming up happening a little bit more deeply in that knee joint as you go through that greater knee flexion. All different variation of marching in place, jogging, running, again just a great way to get that heart rate up. Whether you do the lower impact variation of the marching in place, or the higher impact variation of the high jog or the butt kicker variation getting a litte bit more range of motion in your knee. They are all gonna be great as they tend to mimic a movement of running mechanics preparing your body for exercise or for a run.
How to Do a Tricep Dip | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507068-5-Tips-about-Agility-Drills-Boot-Camp-Workout
Learn how to do a tricep dip as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
I'm gonna show you how to do a Tricep Dip. So the major muscle group is the tricep. You can do it from a chair or a bench, you can even do it on the floor. So just getting yourself into position to start by rolling your shoulders down. You want to start from good posture. Sometimes we tend to slump forward and then we're gonna potentially cause an extra strain on the shoulder joint. So set yourself up by rolling the shoulders back, opening up the chest. Bringing your hands directly underneath your shoulders onto the bench or onto the ground. And you're gonna take your legs out keeping your knees bent. If you wanted to make it harder you could extend the legs. So start with the easier option, see how you feel first. You're gonna bend the elbows, lowering the hips down, and then exhale to extend the elbows and lift your body up. Inhale down, exhale up. The biggest mistake people make here is when they come down, sinking into the shoulders. You wanna really try to just depress the shoulder blades down your back, so that you keep your neck nice and long. And the other mistake is that people just tend to move their hips up and down. And there's no action going on in the elbow joint itself. The action in the elbow joint needs to be election and extension, because that's gonna engage the tricep muscle. And that's the whole focus of the tricep dip. Elbow flextion, elbow extension start to strengthen the tricep muscle group. Which is that muscle that tends to jiggle on some of us when we wave. So this is a great exercise to tighten it up.
5 Tips about Agility Drills | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507069-Core-and-Lower-Stomach-Exercises-Boot-Camp-Workout
Learn five tips about agility drills for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Agility training refers to the ability to explosively change the movement velocities. So a lot of athletes use agility training, speed training, being quick on the field anything that's gonna make you able change from one position to another and be more powerful at it. So soccer players, football players, and you'll see it in a lot of boot camps. Because they are very athletic based movements. Total body movements and usually very cardiovascular intensive as well. So an example of an agility move would be to go to one direction and then suddenly change and sprint in another direction. Anything that's moving your feet quickly or going from a front lunge to a side lunge and then maybe having to turn and do a split stand squat position. Again just really moving your body multi-directionally, working on your ability to maneuver down the field or up and down the court. And you'll see these exercises a lot in boot camps as well.
Core & Lower Stomach Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507070-How-to-Do-Oblique-Exercises-Boot-Camp-Workout
Learn core-strengthening and lower stomach exercises for a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast video.
Let's talk about core strengthening and lower stomach exercises. Here's the thing, everybody always wants to work their lower stomach.
When it comes to the abdominal wall, the rectus abdominis, it's one muscle. You really can't separate the upper from the lower. You fire the abdominal wall, everything's going to fire.
Really, when people are talking about lower stomach, they're probably talking about the deep layer of the abs, your transversus abdominis. It runs across you, kind of like a belt.
If you're thinking about targeting the lower abdominals, I would suggest really focusing on movements where you're drawing the musculature of your abdominal wall inwards, like you're cinching that belt tightly around your waste, so you engage the deep layer, on top of that, adding spinal flexion to engage the superficial layer.
Planks are great for core. Let's go over how you would do a plank.
You're coming on to your elbows, if you're going to do a forearm plank, where your feet about a hip width apart, your elbows are right underneath your shoulders. You want to think about not letting the belly just hang out.
If you just hang out in plank position, without engaging your core, you're not getting the benefits of the plank, which is to pull the belly muscles in, fire up what most people are talking about when they say lower stomach, and then, pulling your abdominals in even deeper. Just breathe and maintain this position.
You could hold it for 30 seconds. You could hold it for a minute. Just as you get stronger, you would maintain the length of time longer and longer.
You need to modify. You lower the knees, making sure you don't collapse. It's like you had a vest on and you were going to button the vest, together. You want to make sure the buttons on that vest don't burst open and collapse.
Pulling the belly in, engaging, careful not to sink in your shoulders but maintaining the alignment through the shoulder joint.
If you wanted to make it harder, again, coming either just one knee would be the next progression. Last progression would be here, or even raising one leg. As long as you can do it without changing the position of your pelvis.
Great ways to engage your core, lower stomach, and you can even take that plank into a side position, still keeping in mind, the pulling in of the [?] TBA, the transversus abdominis, and then raising up to engage along the whole side of your body.
You could do it here. You could raise one leg. There are lots of different variations, but the purpose is to strengthen your core muscles, which is going to help you have better posture. It's going to aid in any other exercise that you do. It's going to be what supports your spine through all different types of movement.
How to Do Oblique Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507071-How-to-Do-Leg-and-Hip-Exercises-Boot-Camp-Workout
Learn to do oblique exercises as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Your obliques are part of the abdominal muscular, and they're the muscles that help to rotate your spine. So, any type of abdominal exercise where you are doing rotation is going to fire up the obliques. A common oblique exercise is like a rush & twist. You can do with the body weight like how I am going to show you now or you could hold a medicine ball and make it a little bit more difficult. But the key things you want to think about are first engaging the deep layers of abdominals. So you're gonna just think about like you're pulling your belly button in, as if you're trying to touch your belly button to your backside, and then pulling in and lowing yourself down. The lower you go, the harder it's going to be to maintain that core contraction because the higher you are the less gravity is kind of coming down on you. The lower you are, the more force that you have to work against. So pulling the belly in and maintaining that concave position in your belly so you are firing up your superficial layer as well. You just start to rotate from one side and it's that rotation that's going to get in to the obliques. If you want to make it harder, you could add a weight or pick up speed. You could lift your legs up, make it a little less stable. Another oblilque exercise would be the bicycle crunch. So again to engage the obliques any exercise where you are doing rotation is going to be fantastic.
How to Do Leg & Hip Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507072-How-to-Do-Butt-Exercises-Boot-Camp-Workout
Learn to do leg and hip exercises for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Let's talk about exercises that really target your legs and your hips. One thing to mention though is, its what fitness professionals call spot reduction and unfortunately a lot of people are under the assumption that you can do what we say is spot reducing; meaning you can take an area of your body that you wanna change and just do exercises to that area to change it. And that's just not the way the body works. I can't say, I've got fat on my glutes that I wanna get rid of and just work my glutes. Fat is gonna disappear from my body wherever it wants to disappear from first. So in general, working your entire body, burning calories, doing cardiovascular activity, eating right, is what's going to get your target zones. If you wanna strengthen your hips and your legs, then you can do any type of lower body exercise from a squat, to single leg squat, a dead lift, squat jumps. Anything where you're moving your knees, moving your hips, moving your legs, is going to target all the muscles of the lower body. And just keeping you in mind that it's going to target all the lower body muscle groups. Your quads, your hamstrings, your abductors, your adductors, your gastric, your calf muscles everything's gonna be worked as long as you are going through the basic joint actions of hip flexion, hip extension, knee flexion, knee extension, plantar and dorsiflexion of your feet; all are gonna get the muscles of the lower body to fire up. And just keep in mind, that if you wanna target a specific area on your body, just what we know from exercise science, not the way it really works. You got to work your body as a whole.
How to Do Butt Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507073-How-to-Do-Waist-and-Stomach-Exercises-Boot-Camp-Workout
Learn how to do butt exercises as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Let's talk about exercises that target your glutes or your buttocks. Now any lower body based exercise is going to strengthen the glutes, so for example doing a squat, or doing a dead lift, or doing lunges, or if you wanted to add a little more high intensity to any of those exercise by making them a squat jump or a lunge jump, that would be a great way of ramp up the intensity of any of those lower body moves. Now when it comes to decreasing the size of the buttocks, you would have to really kind of focus on doing more high intensity, because in that case what you're probably aiming to do is burn more fat, and the most successful way of burning more fat is to do high intensity cardio and of course to eat right. If you wanted to increase the size of your glutes you'd have to do heavy weight training and really try to build the muscle mass itself. You would be doing hypertrophy training to increase the size of the muscle. So it really depends on what your goals are. Are you trying to shrink your glutes, in which case you want to do a lot of high intensity, plyometric movements that involve the legs, again, like the squat thrust, like the lunge jump, like the split stands jump, like walking lunges, or are you trying to build mass, in which case you can do any of those movements, but at probably a lower speed and greater amount of weight. You'd have to add some sort of load if you wanted to increase muscle mass.
How to Do Waist & Stomach Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507074-How-to-Do-Upper-Body-Exercises-Boot-Camp-Workout
Learn to do waist and stomach exercises for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast video.
Boot Camp Workout for Women: Waist/Stomach Exercises If you’re looking to target your abdominal muscles, your waist, your stomach, then what you really want to think about are any exercises in which you really have to fire up your core. A lot of movements that involve balance are going to require the core muscles to activate more deeply than if you did an exercise in a more stable position. So for example, instead of doing something on a bench or doing something on the floor, maybe doing it on the stability ball where your core muscles have to work. And when you work your core, make sure that you’re thinking always about drawing the belly muscles in so that you’re firing the deep layer of abdominals as opposed to just doing things like crunches. So crunches are good. It’s important to do spinal flexion but more importantly for most people, we’re talking about planks, side planks whether it’s on the forearms or the elbows. You could do a combination of the moves. You could even add in a push up into planks. You’re getting a little bit more of a stability challenge again when you add stability and balance, abdominals have to fire a little bit more. One thing to consider is if you’re trying to do abdominal exercises and you are hoping to shrink your waist or you’re hoping to shrink your belly fat, really all you’re going to be doing is strengthening your muscles. If you want to lose belly fat, you want to shrink your waist, then you’ve got to be eating right, you’ve got to be doing cardio, running on a treadmill, cycling on a bike, doing a rowing action on a rowing machine, anything that you’re really going to be getting your heart rate up, burning a lot of calories. That’s where you’re going to shed your belly fat.
How to Do Upper Body Exercises | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507075-How-to-Use-a-Jump-Rope-Boot-Camp-Workout
Learn to do upper body exercises for a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
When comes to upper body workout and targeting upper body muscles, It is really important that you think about the directions which you are moving.Whether you are doing pushing movement or pulling movement, Whether you are doing over head press, making sure that you are really working in the upper body in all directions.Some times we also get stuck doing one directional movements and in our everyday lives not moving robotics, right.So we are moving lineally, curve lineally. So thinking about the exercises involve rotation.Where that mimic our real life exercises.For example, a wood sharp or press with rotation, cable into pull.Something that more replicate that something that you would do everyday.Taking a coddle bell and racking it on to the shoulder.It mimic taking your luggage and holding into the overhead compartment.Think about your exercises being reflective of what you need to do in your life. Based on your career, based on the sports you play and anything that involves in the upper body shoulder, over joint, elbow joint.Going to workout the upper body you could use the push ups, you could do bio push ups, you could do overhead press, you could do a plank.Anything where you are going to engaging your arms, it is fantastic.To strengthen your shoulders, chest, your lauds and the muscles getting benefit in the upper body.
How to Use a Jump Rope | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507076-How-to-Use-an-Exercise-Ball-Boot-Camp-Workout
Learn how to use jump ropes as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
There's a lot of great exercises you can do with a jump rope. What I love about the jump rope is it's a great cardiovascular workout and you can pretty much take it anywhere. If you travel a lot, throw it in your suitcase. Throw it in your carry-on bag and you've literally got a gym with you.
The things you want to think about when it comes to jumping rope is the length of your jump rope. You can test it out by standing with your feet hip width apart and just make sure it comes to about chest height. If it's too long for you, then you can just wrap it around, tie it in a knot. You want to make sure that it's just level.
And then, talking about basic jumping mechanics - rolling through the feet, toe, ball, heel. From the side, just keeping in mind that most of the action here is not from the entire arm, but it's really just at the wrist. You're still going to sculpt your arms here because you have to do a lot to stabilize your shoulder joint. If you wanted to use a heavy weighted rope, that's when you would be getting a little bit more of the upper body work. If you're using a light, like a speed jump rope, it's really just for cardio purposes.
A basic jump, you could even do a double jump in between if you needed to slow it down and work on getting the coordination. Then once you get good you start picking up the pace. You could even do a single leg hop, and then switch to the other side. You could do alternating, like jogging in place. You could do an in and out jumping jack motion with your legs. You could do a cross jack. There's just a lot of different ways to add variety, add coordination.
Once you get really good, you can start picking up that speed and skipping rope. You could do a double swing where the rope is going around twice and you're only jumping once. Crossing. Again, really just having fun with it and keeping your heart rate up.
How to Use an Exercise Ball | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507077-How-to-Cool-Down-Boot-Camp-Workout
Learn to use an exercise ball as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
This is a stability ball. And this is a great tool to take some of your more traditional exercises and progress them to a more higher level difficulty. So typically, for example, like a push-up. You would do a push-up either on the floor, or on a bench – a very stable surface. The purpose of a ball is to provide an unstable surface, so that now more accessory muscles have to fire to keep you balanced. And any time you’re less stable, your core muscles are going to need to engage more, to keep yourself in proper alignment. So for example, let’s take the push-up. If we did it on the ground, it would be much easier. You’re more stable. If we take that push-up, and now try to do it on this unsteady surface, again, a lot more muscles have to work to keep myself from falling on the floor. Taking the legs wide will give you more stability, so the harder version of this would be to take the legs all the way in. Or maybe even lift one leg up. As you can see, you gotta work much harder to maintain that position. And then you would perform the push-up – inhale down, exhale up – all the while trying to maintain that balance. And you actually even feel your arm muscles working more, because it’s harder to do it in that stable position. You could take a exercise like a bridge, where you lift your hips up, lower them down, working that posterior chain, your hamstrings, your glutes - stable surface. Now, I go ahead and put my feet on the ball. Do the same exercise. It’s going to be a lot less stable, so I have to focus on engaging my abdominals more to keep that ball steady. Also, a lot more range of motion. So that would just be an example of a couple exercises. And again, you can do anything on the ball, even a seated exercise, like a seated shoulder press. Instead of sitting or standing on a bench or on the floor, you sit on the ball. And now you’ve gotta work to keep yourself in a better posture, more engagement of your core, and just a more fun challenge.
How to Cool Down | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507078-Must-I-Be-Fit-to-Do-Boot-Camp-Workout-Boot-Camp-Workout
Learn how to cool down after a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Cooling down is a key component to finishing your workout. Whatever you do, don't skip the cool down. It's really important that you get your body back to its resting state, especially if you did anything to elevate your heart rate. You don't want to just come to a dead stop. You want to gradually bring your heart rate down. For example, if you just came out of a run, then you want to slow down your run and maybe do some marching in place until the heart rate starts to come back down to resting levels. That's also going to help keep blood from pooling in the lower body as well in the lower extremities.
Bring the heart rate down and then do some stretches. Think about whatever exercise it was that you did that day and you want to do something to strengthen or, if you did a lot of strengthening you want to do something to now elongate muscle. For example, if you did a lot of mountain climbers, a lot of high knee runs, a lot of squats, then you really want to open up your hip flexor.
Our hip flexors tend to be really tight anyways. Just from sitting, the hip flexor gets tight. For example, you could come into a split stance squat position, and then to get the hip flexor, what you want to do is tuck your hips under. That's going to be really what gets that nice stretch into the hip joint, into the quadriceps even a little bit. If you wanted to increase the stretch, you could take a side bend. Now you're getting into the obliques and all the way down into the hips.
Again, the key is to get into the lunge and tuck your hips. We call this posteriorly tilting your pelvis. Just think of your pelvis like if it was a bowl and you wanted the contents of whatever was in the bowl to spill back. That's the action that you're doing.
You could take it to the ground and get a little bit more. Then if you wanted to open up and do a really deep stretch for your thigh muscle, your quad muscle, if you did a lot of legs that day, you could come down, grab a hold of the ankle joint, either with the opposite hand or even with the same side. Just really get into that. It opens up the hip, making sure your knees stays over your ankle as you do that. That's also really important. Your heel should be down. Your knee should be over the ankle.
If you did a lot of upper body, open up the chest. If you did a lot of push-ups and things to make the chest tight, you want to now set the shoulder back into a good postural position. You could open and close the arms, dynamically move through the stretch, or you could have a friend hold your elbows gently and just pull back. Again, just elongating whatever muscle it was that you spent all that time in the workout contracting. Bring yourself back to optimal length, and bringing yourself back to resting levels. It will also help aid in your recovery, meaning you won't be as sore the next day. You'll be ready for your next workout.
Must I Be Fit to Do Boot Camp Workout? | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507079-Will-Boot-Camp-Workout-Make-Me-Bulky-Boot-Camp-Workout
Find out how fit you have to be to do a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast video.
A lot of people will ask me if they need to be in really good shape before they begin a boot camp and it honestly depends on what kind of shape we're talking about. Are we talking about someone who is a smoker, extremely over weight never been off their coach that's gonna be very different than someone who is a New Yorker and walks around a lot and goes up subway steps and sits at a desk all day but their still more active than the previous person. So, it also depends on the trainer are you going to a boot camp where it's just constant go, go, go with no regard to providing modifications and progression to the people in the group. So, making sure that your getting the instruction from someone who's going to allow you to work at your own level. A lot of boot camps are famous for just you know, go hard or go home, no pain no gain and in my professional opinion I believe that that's more of an old school type mentality. The new type of mentality for boot camp is everyone can participate all levels of fitness the instructor is qualified enough that they can deal with a variety of different levels. They can cater to those who need things to be modified and they can cater to those who need to be progressed but do expect to work hard, do expect to be sore and know that that's just a part of the process of getting your body into top shape.
Will Boot Camp Workout Make Me Bulky? | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507080-Benefits-of-Cardio-Training-Boot-Camp-Workout
Learn if the book camp workout for women will make you bulky from personal trainer Rachel Buschert Vaziralli in this Howcast video.
I have a lot of women specifically and men sometimes that come out to me and ask me, am I gonna get bulky doing boot camp training? The fact of the matter is, a lot of it has to do with genetics. Honestly, a lot of it has to do with genetics. When referring to women specifically, we don't usually have the types of hormones to support massive muscle gains. It takes a lot of work to build muscle. I actually had a woman come into my strength training class once and she had a three-pound dumbbell and I said, I think you could probably do a five. I mean she was a young woman and she wasn't injured. And she said, well I don't want arms like you. And I guess she thought I looked really bulky. And the thing about it is, I train for bulk. I lift extremely heavy. I don't pick up three-pound dumbbells at the gym. I pick up forty-five pounders, fifty pounders. And its still as hard for me to put on a muscle mass and that's my goal. So it takes a lot of work a lot of time, proper nutrition to put on bulk. And you should have to be doing weight training, heavy weight training. High repetitions or in the case of putting on mass, low repetitions to the point where six to eight reps and you can't even do the exercise again. When you are doing boot camp, its a very different training. It's mostly calisthenics. I'ts mostly cardiovascular. You are usually doing body weights; you are not lifting any actual weights. So its gonna be even tougher in that type of scenario to put on muscle mass. If you want hypertrophy, you got to lift heavy, you got to lift hard and you got to be doing it multiple times a week and really focusing on proper nutrition to back it up. So when it comes to boot camp training, again you are doing high-intensity exercises, you are doing more cardiovascular based body weight exercises. Not the type of training that one would do if they wanted to put on bulk.
Benefits of Cardio Training | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507081-How-Many-Calories-Are-Burned-in-Class-Boot-Camp-Workout
Learn the benefits of cardiovascular training as part of a boot camp workout from personal trainer Rachel Buschert Vaziralli in this Howcast video.
There are a lot benefits of doing cardiovascular training. You're basically going to strengthen your heart. You'll find that your resting heart rate might decrease. Which is just a sign that your heart is literally becoming more efficient at doing its job. You will also see better body composition. Meaning less fat and more lean tissue. And the more lean tissue, the more muscle tissue you have, the more calories you burn at rest. You're going to get better endurance, better stamina. Just being able to go up a flight of stairs without getting out of breath. All of these things are going to happen through cardiovascular training.
Whether you choose running, cycling, swimming, rowing, or even some forms of weight training can be cardiovascular. As long as your heart rate is getting elevated and staying elevated for a period of time, you're going to reap the benefits of cardiovascular training.
There's a big misconception on how cardiovascular training should be done. Should it be done at a low intensity or should it be done at a higher intensity? People tend to do exercises at a lower intensity because there's a myth that doing lower intensity workouts will burn more fat. And to some degree that's true, because your body does more fat when you are at rest. It actually burns the most fat when you're sleeping. So that's not to say you want to sleep to burn fat. You actually want to just burn calories. What's the type of exercise you could do to burn the most calories? It's not going to be doing low, intensive exercises like walking on a treadmill. It's going to be doing those higher intensity type exercises.
So unless you have a reason you can't run, you can't row, you can't do aggressive cycling, then and only then do you want to err on the side of doing those low intensity exercises. And you would also need to do those lower intensity exercises for a longer period of time to get the same benefit that you would doing a higher intensity exercise. That potentially could be shorter, and just therefore shortening up your time at the gym.
How Many Calories Are Burned in Class? | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507082-Boot-Camp-Workout-vs-Other-Workouts-Boot-Camp-Workout
Learn how many calories are burned in a boot camp workout for women class from personal trainer Rachel Buschert Vaziralli in this Howcast video.
I have a lot of people ask me how many calories do I think they're burning during boot camp or during any workout. And it's really hard to determine how many calories someone is burning because everybody has a different metabolic rate. And also everybody is working out at a different intensity. For example, if I have somebody in my boot camp, they might be really pushing to their max capacity, giving every exercise their personal best and there could be somebody on the other side just kind of going through the motions, not really executing the movements to their fullest. And they are going to experience a completely different caloric burn by the end of the workout. It also depends on your fitness level. If you are really conditioned, really fit, your body has gotten efficient meaning you actually probably won't burn as many calories as somebody who is totally de-conditioned and their body doesn't even know what's going on. All these things are happening and they're burning a lot of calories. So it's important to think about your level of conditioning, your metabolic rate, how hard you're actually working in the boot camp and wearing a heart rate monitor could help you because you might have a better estimate to give you some sort of close guestimation on where you're at in terms of caloric expenditure. If I were going to give a ballpark number of how many calories I think you're burning in a boot camp, it depends on how long the boot camp is. If we're talking forty-five minutes, sixty minutes I would say really anywhere from three hundred calories on upwards to eight hundred calories. Depends on the intensity, depends on the individual, depends on if you're really working hard or if you're just kind of going through the motions.
Boot Camp Workout vs. Other Workouts | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507083-What-Is-Interval-Training-Boot-Camp-Workout
Learn how the boot camp workout for women compares with other fitness regimens from personal trainer Rachel Buschert Vaziralli in this Howcast video.
So how does boot camp compare to other workouts in terms of effectiveness? The main thing about boot camp is, that it is a total body workout. I love cycling, I love running, but the issues with those sports is, they are all in one direction. You’re literally just moving your body forward through space. You’re not getting any lateral work, you’re not getting any rotation, you’re not getting a lot of upper body strengthening in any of those sports. Where as in a boot camp, you’re getting the benefits of cardiovascular like you would running or cycling, but you’re also building strength in your upper body muscles, you’re doing multi planer movement, so you’re working your body in a lot of different directions and therefore getting a lot of strength in a variety of different planes. A lot of core strength, a lot of cardiovascular work. Really just getting a lot knocked out in one session. So, it’s the type of workout that’s going to be very effective, just because you’re putting in a lot of effort and with any kind of workout, you’re going to get what you give.
What Is Interval Training? | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507084-Best-Diet-for-Women-Boot-Camp-Workout
Learn what interval training is from personal trainer Rachel Buschert Vaziralli in this Howcast video about the boot camp workout for women.
Intervals are simply periods of effort followed by periods of rest, so there is lot of different ways that you could do in an interval work out. You could do with cardiovascular training for example going from walking to running, walking to running or walking to sprinting, walking to sprinting anything more that intensity is going up and coming down. You could do with strength training movements, so then you are doing bicep curls, and then you are taking a breather that's the form of an interval. When you come to type of intervals you choose, first of all depends on your goals but also your fitness levels. For example if you are a beginner, then you probably want recovery times actually be longer than your working times. So for example a beginner runner would they may be able to walk for two minutes, run for a minute walk for two minutes run for a minute. As they get stronger, they could run for longer, walk for shorter period of times and eventually take out all the walking until they are finally able to do full steady straight running. High intensity interval training is where you are taking your intensity very high and then bringing it back down and again just considering the person who is doing these exercises. If you don't feel fully recovered then you may take more recovery time. It is important that you bring your heart rate down between the intervals. And as you get more and more fit than you take less and less time that it takes to recover. That's the sign that your heart is getting stronger. So, when it comes to doing interval training just make sure you are think about intensity that you are working and the amount of time that you are working. And remember beginners, you want your recovery times to be quite longer than the intensity times as you get more conditioned your recovery times can be shorter as your intensity becomes greater.
Best Diet for Women | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507085-5-Fat-Burning-Tips-Boot-Camp-Workout
Learn the diet that best complements the boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast fitness video.
When it comes to nutrition and your workouts, you want to think about what type of workout you're doing. For example, if you're doing a bootcamp workout and it's probably pretty high intensity, potentially burning a lot of calories, you want to make sure you're properly fueled. Now how many calories someone needs really depends on their metabolic rate. Everyone is different. It definitely is a little bit of a trial and error for each individual to figure out what works best for them, and how many calories they're actually burning during a workout.
If you wore a heart rate monitor it would give you a better estimate, but it's still going to be an
estimate of overall caloric expenditure. So considering how long the workout is, the intensity of the workout is really key to figuring out an estimate of how many calories you should be taking in or how many calories you think you're expending in the workout itself. I always recommend people
keep a food journal, because most of us don't even know what we're taking in and have no idea what types of calories are in certain foods.
When I've put on 45 pounds in about a year's time, which is a pretty fast, rapid weight gain,
I had to really do a lot to figure out how to take the weight off. I went from being a dancer to not doing any dancing, any activity and just literally packed on the pounds, and keeping a food journal really helped me establish what I was doing and what I needed to do to lose weight. So
always a good recommendation when you're starting out with nutrition is keeping a food journal.
Just getting a sense of what you're doing. Are you getting enough protein? Are you getting enough carbohydrates? Again, all going to be different, based on the individual's needs and important to think about eating before your workout. You're going to burn the most amount of calories post-workout. So you want to save your bigger meal for after the workout, but you still need to make sure you have something in your system or it's like running a car on an empty tank.
You'll have no fuel. You'll have no power. You might even feel a little nauseous or dizzy during the
workout. So eating a little something beforehand, just make sure you have enough time to digest. I recommend like an oatmeal or a yogurt. Again, something that works for you. It takes some trial and error. Make sure you give yourself a good 20 to 30 minutes before you start the workout, but have something in your system. Some sort of gas in your tank to go off of.
And then after your workout, that's when you have your bigger meal, and you want to make sure you're taking in carbohydrates. You're taking in proteins. All of these things are going to help your body repair. When you're working out, you're literally damaging your muscles. That's how you build
them and make them stronger. So give them the nutrients that they need to repair themselves, and you'll feel less sore, more recovered, ready for your next workout.
5 Fat Burning Tips | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507086-How-to-Do-a-30Minute-Workout-Routine-Boot-Camp-Workout
Learn some fat burning tips regarding the boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
When it comes to fat burning exercises, the important thing to understand is your body actually burns the most fat when you're at rest. Literally you're burning the most fat when you're sleeping. That's not to say you should sleep if you want to lose weight, or even maintain your weight. But it's important to understand because a lot of time there's confusion, people have heard that if you do lower intensity exercises you're burning more fat. And to some degree that's true, but over all, it's about caloric expenditure. What kind of exercises can you do where you will burn the most calories. And it's also going to be probably a higher intensity exercise like running. Or even a high intensity way of doing your strength training that's gonna be more effective in terms of burning calories over all. And if you're taking in more calories than you're burning, that's where you're going to see problems maintaining your weight, or potentially even gaining weight. It's about creating that balance or even creating a deficit if your goal is weight loss. So choosing exercises that are high intensity, that are challenging, is really key to being successful at losing weight and maintaining weight.
How to Do a 30-Minute Workout Routine | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507087-How-to-Do-a-60Minute-Workout-Routine-Boot-Camp-Workout
Learn how to do a 30-minute boot camp workout for women routine from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
If you want to make your exercises into a 30-minute routine, there's a couple different ways that you could think about starting. The first thing is do you want to work your lower body? In which case, you're just going to be doing your lower body exercises. Do you want to work just your upper body? In which case, you're just going to choose your upper body exercises, or are you doing a total body workout? If you're not sure what you want to do, think about how many times per week you're going to do the workout.
So if you want to workout five days a week, then you can't do total body, total body, total body. Your body needs recovery time, your muscles need recovery time. Usually like 24 to 48 hours in between, so that means if I'm going to work my upper body on Monday, I wouldn't also want to do an upper body workout on Tuesday, necessarily. So I could do an upper body Monday and a lower body Tuesday or maybe I'm going to do total body Monday, Wednesday, Friday. Just make sure that you're not always doing the same exercises on consecutive days.
Number two is, how are you going to order your exercises? Ror example, if you want to do a workout that's pretty non-stop, which I recommend, because that allows you to burn more calories overall and you're going to keep your heart rate up and it's just going to shave off a lot of time at the gym, then you can choose exercises that work opposing muscle groups. So for example, I'm going to just do lower body on Monday, but I don't want to take a lot of rest in between each exercise. Then I'm going to do an exercise with my legs that involve pushing, followed by an exercise that involves more of a pulling action.
So that means that while I'm doing the push, my pulling muscles get a little bit of a break and then while I'm doing the pull, my pushing muscles get a little bit of a break, and I can just keep
moving through my workout. So that would be like doing a squat, and then some sort of hamstring exercise, a squat and then some sort of hamstring exercises. Same goes with the upper body. If you're just going to do upper body, do a pushing exercise followed by a pulling exercise. It's also important to think about this, because you want to maintain balance.
If you only work the pushing muscles, you're going to end up with a weak back and vice versa. So I can do a push up followed by a pull up, push up followed by a pull up. If you're doing total body, you can do upper body to lower body, upper body to lower body, and that's a great way to get through the workout quickly, keep your heart rate up, burn more calories. So that would be like doing some sort of lower body based move like a squat, like a leg press, immediately followed by a push up or a shoulder press. So while I'm working my upper body, my lower body is getting the rest and vice versa and I can keep moving.
I definitely recommend this over what you'll see normally at the gym, which is somebody doing exercise and then reading a magazine for three minutes or updating their Facebook status or talking to their friend. And they're really just not maximizing their time, their heart rate's probably dropping, and the workout overall is going to be less effective. So order your exercises in a way in which you can just keep moving through, get a high calorie workout in is going be the best way to probably get the most bang for your buck.
How to Do a 60-Minute Workout Routine | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507088-About-Rachel-Buschert-Vaziralli-Boot-Camp-Workout
Learn how to do a 60-minute boot camp workout for women routine from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.
Most boot camps are about 60 minutes. If you're doing a 60 minute high intensity workout three times a week, you're going to be getting those minimal requirements that most fitness professionals recommend to increase your strength and improve your cardiovascular capacity. If you're not going to go to a boot camp, you won't have the same experience. You won't have an instructor guiding you through the workout, offering you modifications and progressions, and you won't have that feeling of working out with a group. But, you could still take those exercises and do them on your own.
When you're doing that, just keep in mind that muscles need time in between exercises to recover, maybe doing your upper body exercises followed by your lower exercises, either 30 minutes of all upper body followed by 30 minutes of all lower body exercises would be a great approach. It just means you have to give yourself 30 seconds to a minute in between each movement to recover. Or you could do upper body, lower body, upper body, lower body, back and forth. That's going to also be a little bit more challenging because you have to bring all of your energy into your upper extremities and then all of your energy down into your lower extremities. It can actually bring your heart rate up a little bit more than doing all lower body and then all upper body.
The important thing is that you're getting cardiovascular work in and you're getting strength work in. Some people split this. They go to the gym, they go to work out at home with a DVD and they'll do some sort of cardio routine, and then they'll do a 30 minute strength routine. That's a great way to do it if you don't want to mix the two together.
The important thing to remember is always vary your workouts. Variability is the key to having success with exercise. Your body is always adapting. That's how it becomes more and more efficient. For example, if I do a squat and I've never done a squat before, my body is going to react. It's going to be thinking, wow, what is this? A lot of muscle groups are firing. A lot of calories are being expended. But after a certain period of time, my muscles will adapt. I'll learn how to do this movement more efficiently. I'll learn how to do this movement with actually burning fewer calories. It's pretty much just a survival mechanism.
Your body wants to conserve energy and when it comes to working out, we're trying to burn energy. Once your body learns how to conserve, the workout becomes less effective. So, you have to change the exercise. You can't just do a squat anymore. Maybe you need to do a squat jump. Maybe you need to do a single leg squat, which all of a sudden is a very different movement. Your body reacts again. It's literally about neuromuscular adaptation. Change the direction, change the speed, some sort of variable that makes your body go, whoa, what is this? This is different. It's going to be therefore effective again.
About Rachel Buschert Vaziralli | Boot Camp WorkoutWatch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507043-Why-It-Works-Boot-Camp-Workout
Learn about personal trainer Rachel Buschert Vaziralli, one of Howcast's fitness experts, in this video.
I'm Rachel Buschert Vaziralli and I'm a fitness professional. I work as a trainer and a group fitness instructor, mostly teaching at Equinox Fitness, in New York city. I teach a wide variety of classes, everything from kettle bell training to viper, metabolic conditioning, heavy strength rope training and my favorite is indoor cycling. I'm also a master trainer with Schwinn Fitness, so I travel and I certify instructors in their indoor cycling education program. I'm currently working on my master's in Exercise Science and Cardiac Rehabilitation. I originally came to New York as a dance major, I was a dance major at NYU and there was actually a period of time between being a dance major at NYU and working as a fitness professional, where I was pretty much, NOT active, I was waiting tables, I was bartending and I managed to pack on a good forty-five pounds, in about a years time and it was right around that time where I realized something had to change, I was very unhappy with what I was doing for a living, very unhappy with my physique and my overall health and so I started working towards my personal training certification and I started working as a trainer. And from there, I got into group fitness and I really fell in love with group fitness, just the energy and the dynamics of teaching to a group and I really felt like I could impact a larger audience, as apposed to just teaching one on one and that's what I continue to do today, is just share my passion with fitness, I want to help other people reach their goals, I want people to be able to figure out what workouts could be most effective for them, you can find out more about me at my website. I've even got my before and after photos on there. If you don't live in New York and you still wanna take an indoor cycling class with me, there's a link to my iTunes workout, where all you need is a bike and headphones and you can ride with me and it's all on my website www.rachelvfitness.com.