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6 Boot Camp Moves You Need To Master

6 Boot Camp Moves You Need To Master

6 Boot Camp Moves You Need To Master
22 October 2014

Equinox Training Club is intense, says Ben Isaacs, so here’s how to replicate it

Boot camps are an ideal way to ramp up fitness and shed fat quickly. So we asked Equinox group fitness manager Caitlin McGowan for the most effective elements from wave-making Equinox Training Club for you to try. Perform as many reps as possible of each move for one minute, and repeat circuit twice.

1. Lower body hinge movement

Single-leg deadlift with knee raise: Begin with a dumbbell in each hand by your side. Shift your bodyweight on to your right leg. With a slight bend in your right knee, hinge forward at the hips, reaching the weights towards your right ankle. As you hinge forward, your left leg raises behind you. Return to the starting position without your left foot touching the floor. Raise your left knee until it is at hip height. Switch legs after 30 seconds.

2. Upper body push movement

Spider-Man push-up: Begin in a plank with your hands slightly wider than shoulder-width. As you lower your body into a push-up, lift your right foot and bring your right knee towards your right tricep. As you push away from the floor return your right foot to the start position. Repeat with your left leg to complete one rep.

3. Cardio movement

Skater burpee: Start with your feet together and jump to the right, as far as you can. Land on your right foot and cross your left foot behind. Jump to the left, again taking a very wide step, and land on your left foot. Jump back to your right foot. Immediately place your hands on the ground, jump your feet back to land in a plank position. Jump your feet forward to stand. Three jumps with a burpee counts as one rep.

4. Lower body squat/lunge movement

Side squat and reverse lunge with overhead press: Begin with your feet together and hold a dumbbell in each hand in front of you, arms bent 90 degrees and palms facing each other. Take a step to the right and lower into a squat until your thighs are just past parallel to the floor. Keep the weights in front of you. As you stand up, step your right foot back in to meet left, press dumbbells above your head, then bring them back to the start. Then step your right foot back into reverse lunge. Lower your body until both legs are at a 90-degree angle, making sure you keep your front knee above the ankle. As you stand up, step your right foot forward, press the dumbbells above your head. One squat with press and one lunge with press is one rep. Repeat on left leg.

5. Upper body pull movement

Renegade rows: With your hands on the dumbbells at shoulder-width, extend your legs behind you into push-up position. Tighten core and slowly row the right dumbbell up until your upper arm is slightly higher than your torso. Hold for one second at the top then slowly bring your arm down, and repeat the movement with your left arm. 

6. Core movement

Plank with hip rotation: In plank position, rotate your shoulders and torso, rolling from your toes on to the sides of your feet to bring your hips down towards the floor, from left to right and back.