The 10 best bootcamp exercises for beginners
It’s okay to not know where (or how) to start your exercise routine. Just starting alone is a major step in the right direction. The path forward is to learn the basics and try them at your own pace. With practice and repetition, you’ll gain the confidence to try more challenging classes, more advanced exercises, and push your limits a bit further each and every time.
The following 10 exercises are our favorite bootcamp exercises for beginners looking to get their feet wet. Try them for a few repetitions, then join in on one of our Beginner Bootcamp classes on NEOU.
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The Exercises
1. Jumping Jack
The jumping jack is one of the simplest ways to elevate your heart rate and challenge your cardiovascular conditioning without taxing the joints.
2. Squat
The squat is as functional as an exercise gets. Traditional desk jobs or sedentary lifestyles can lead to tight joints and weak glutes, all of which then lead to knee, hip, or back pain. The squat will strengthen muscles and improve joint mobility.
Try “No Impact HIIT” with Mat Forzaglia
3. Around the Clock Lunge
The around the clock lunge is a valuable movement for beginners because it’s an exercise that strengthens so many muscles in several different directions: forward, backward, and diagonally.
Try “Warm-Up for Winners” by Annie Thorisdottir
4. Butt Kicks
While butt kicks are typically a bootcamp warm-up move, that doesn’t mean it can’t have a place elsewhere in your workouts. Ever want to take a break, but don’t want to stop entirely? Go with butt kicks.
Try “Hit That Lower Body” by Sam Karl
5. Half Burpee
The traditional burpee can be a little intimidating at first, so a good place to start is with the half burpee. (It’s a burpee minus the jump). You’ll get a full-body burn as you build up your conditioning at your own pace.
Try “Shake Up Your Energy” with Nicole Mejia
6. Squat Jacks
Squat jacks are a little bit of a combination between jumping jacks and squats. It’s a very basic, beginner-friendly exercise, but once you get moving, you’ll feel it just about everywhere.
Try “A Better U” by Christi Marraccini
7. Mountain Climber
The mountain climber is a classic bootcamp exercise that challenges your core muscles and your cardiovascular conditioning. Depending on your fitness level, you can take things slow or speed things up.
Try “Full Body Beginner” with Zach White
8. Curtsy Lunge
The cross-body movement pattern of the curtsy lunge not only strengthens your glutes but also several small stabilizer muscles that protect the knees and hips. Developing strong stabilizer muscles is essential for bootcamp beginners.
Try “Sweat & Stretch” with Christi Marraccini and Blake Shutterly
9. Hop & Drop
The hop and drop squat works it all: glutes, hamstrings, quads, and calves. When you’re ready to level up, jump up out of the squat as high as you can.
Try “Streamline Your Shape” by Jen Widerstrom
10. Scissors
Scissor kicks are another dual-purpose bootcamp move. Not only do they strengthen your core muscles, but they also help loosen tight hips. Kick slower and higher for more of a stretch, or faster and lower for more of a burn.
