15-Minute Boot Camp (in Your Living Room!)

Healthy SELF, SELF Magazine

Dana Meltzer Zepeda,SELF magazine

We all know boot camp workouts are a great way to whip your body into shape -- and you don't need to set foot outside your living room to get a fat-blasting, boot camp-style workout.

Boot Camp L.A. instructor Jay Kerwin created this 15-minute routine exclusively for SELF readers to try in their own homes.

"Boot camps are so effective because of the natural camaraderie that develops when friends work out together and [are] getting yelled at," says Kerwin. "You get the same training you would get if you hired a personal trainer coupled with the 'I feel like I'm a kid again' feeling."

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Even better? You won't waste a single second on filler exercises. "We only do exercises that get results," says Kerwin. "We go out there and have fun and get the job done, but we don't waste time doing meaningless things like balancing on a ball or lifting 2 pound dumbbells."

Ready to get started? Incorporate these 3 moves into your regular routine 2 times a week to work your thighs, butt, triceps, shoulders, chest and abs. "Once you beat up your muscles, you have to let them recover," says Kerwin. "One of the big mistakes I see is people who work out too much. Let your muscles go through the recovery process and don't beat up sore muscles!"

 Related: Yoga Moves for Flat Abs

One-Legged Lunge
Stand with your back to a chair or a bench. Take one giant step forward with your left foot. Where the left foot lands, it should remain there. Raise your right leg, bending it to a 90-degree angle, then lay your right foot flat, laces down, on the chair. The right leg should remain there and do nothing so the left leg does all of the work. Bend forward at a 30-degree angle extending your left butt cheek so it becomes a hinge. Take a deep, long inhale as you slowly lower your body down. Stay bending forward as your bent right knee drops toward the floor. Keep your chest lifted, shoulders back with both hands resting on top of your right thigh for balance. As you drop down, your right hand should lightly touch the left thigh at the bottom of the move. Your left knee should move forward in line with the big toe but not past it. Exhale as you push back up moving a bit faster than you did on the downward motion. Press through your left heel and push on your left thigh with your left hand. Return to your starting position. Repeat 12 times on each side.
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Seated Dips
Sit on a chair. Put your hands on the outside of your butt. Scoot your butt off the edge of the seat with your palms pressing flat down into the seat of the chair. Dip slowly down toward the floor then back up a little faster than you did on the way down. Do 12 reps as slowly as possible.

Cross Overs
Lie flat on the ground, mat or a blanket. Put your left foot up on the right knee. Put your right hand behind your head. Come up crossing your right elbow as close as you can to the opposite knee. Switch to the other side with the opposite leg up and the opposite hand behind the head. Put your free hand on your abs and feel your muscles working. Sit up with slow, controlled movements. Do 12 reps.

Repeat this entire sequence 4 times.


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