Burpees

• Perform burpees as a staple of your boot camp training to increase both your muscular strength and your endurance levels. To perform burpees, simply stand at attention with your feet roughly shoulder-width apart and your arms relaxed at your sides. To initiate the movement, drop down into a push-up position as fast as you can, falling in a controlled fashion so that your toes and palms are your only points of contact with the floor, with your body held in a straight line in between. Perform a quick and explosive push-up, descending until your upper arms are parallel to the floor and then pressing yourself back up with the muscles of your chest, triceps, and shoulders. As you press yourself up, jump back up, returning to the neutral standing starting position. This completes one rep. Aim to perform 2 or 3 sets of 8 to 10 reps at first, increasing the number of reps and the speed at which they are performed as your fitness level rises. Remember that the key to burpees is performing them as fast as is safely possible, so do not waste any time while muscling through your set.
  
  

Squat and Press

• Perform a simple squat and press to work both the muscles of your upper body and your lower body concurrently, saving time while burning additional calories at the gym. Grab a pair of relatively light dumbbells that you know you can press overhead for at least 10 reps. Hold the dumbbells against your chest, initiating the movement by bending at the knees and hips to squat downward until your thighs are almost parallel to the ground. Stand back up explosively, pressing both dumbbells into the air at the same time so that they are locked overhead at about the same moment as when you are completely standing. Lower the dumbbells back to your chest as you descend again into another squat, repeating the entire procedure for 3 sets of 10 to 12 reps. Increase the weight of the dumbbells as your fitness level improves.