Today is Veterans Day, a day intended to honor all the men and women who have served in our armed forces to protect our freedoms. Our nation’s veterans know the meaning of hard work and sacrifice. Take some time today to fly your flag, reflect on the sacrifices our veterans have made, and show your support for this special group of men and women. And just for fun, challenge yourself to a boot camp style workout today.
Looking for ideas? Give this one a try. You’ll need a jump rope and an interval timer or watch with a second hand. The Boise Healthy Living Examiner recommends the Ultra Timer app from iTunes, which is a steal at $1.99. A mat or other padded surface on the floor is also helpful. However, you can still do the workout without these items. Just make a jump roping motion and go by feel for the time. Finally, be sure to clear plenty of floor space for the low crawl. Try going from one side of the room to the other.
Warm up with five minutes of brisk walking. Then get ready to sweat. Do the following seven exercises, in order, as a circuit. Do each exercise for 50 seconds and then rest for 10 seconds, making each segment of the circuit one minute. Try to do three complete circuits, plus an easy five minute walk at the end. This will come out to 31 minutes.
Jumping jacks Stand with your feet together, arms at your sides. Jump feet apart and bring arms overhead. Jump feet back together and lower arms. Extra points if you can recite the chant from Stripes.
Jump rope Be sure you have a rope that is long enough. Taking your kid’s rope out of the toy box can de disastrous. Start with the rope behind your body. Swing it forward and hop over it just as it hits the floor in front of you. Prepare to be humbled—this was so much easier when you wore pigtails and a retainer.
Squats Stand with feet together, shoulder width apart. As you bend your knees slightly forward, let your hips bend to the back. Keep your back straight and toes pointed forward. Lower yourself until your thighs are just past parallel to the floor. Then straighten legs to return to starting position.
Burpees The one we all love to hate. The burpee will make an athlete out of you. Stand up straight with your arms at your sides. Drop into a squat, place your hands on the floor a little more than shoulder width apart, and kick your legs back. You will now be in a plank position, or about to start a push-up. Then jump your feet back to the starting position and straighten up.
Push-ups Does it get more basic than this? Start with your hands on the floor, shoulder width apart, feet in contact with the floor. Bend arms to lower yourself, keeping your body straight. Push back up to starting position. A lot of women do “girl” push-ups by placing their knees on the floor, but the Boise Healthy Living Examiner does not recommend that. If you’re going to do a push-up, do a real one.
Low crawl Prepare to get down and dirty. This is traditionally done with your head turned, and one ear to the ground. If that’s too difficult, just keep your head down, with your neck and spine in alignment. Keep your forearms and feet in contact with the ground. Bring one knee forward to your elbow and alternate so that you are pushing yourself forward. Beware carpet burns! And be grateful you don’t have to do this in the mud, or with a rifle.
Crunches Lie on your back, knees bent, feet on the floor, hands behind your head. Engage your abs and curl your upper body up, rising toward your knees. Roll back down, with your lower back touching the ground first and then your upper body. Inhale on the way down, exhale on the way up.
That’s it. Now take a five-minute walk and hit the showers. Don’t forget to pause to remember those who have made the ultimate sacrifice for your freedom.
Talk it up:
Do you like to do boot camp style workouts?