3 Types of Workouts You’ll See at Boot Camps in Australia

After looking at the most popular boot camps in Australia, some of the best workouts involve core strengthening and exercises that burn the most fat. 

There are three popular exercises that Australians love to do. And those are yoga, pilates, and gym workouts.  

Let’s dive in and find out how boot camps in Australia like to do these workouts.

1. Yoga

This type of workout is more popular among women. Usually, it’s done in public parks, squares, near lakes, or ponds. Bottom line, yoga goes amazing with nature.

These types of exercises are done three times a week. The average time of the workout is 20 minutes. 

Here is how the average yoga session at boot camps in Australia looks:

Warm-up (6 minutes)

• Squat to Calf Raise – 30 seconds
• Hurdles – 30 seconds
• March on the Spot – 2 minutes
• Heel digs – 1 minute
• Wall-Sit – 30 seconds
• Jogging Leg Lifts – 30 seconds
• Triceps Warm-up – 30 seconds
• Knee Lifts – 30 seconds

Main Yoga Session (14 minutes)

• Chair Pose – 1 minute
• Plank Rollover – 1 minute 30 seconds
• Full-Body: Squads – 1 minute 30 seconds
• Down Dog – 3 minutes
• Camel – 1 minute 15 seconds
• Side Twist: Left Arm – 1 minute 15 seconds
• Side Twist: Right Arm – 1 minute 15 seconds
• Candle Pose – 1 minute
• 8-Point Press – 1 minute
• Oblique Roll – 45 seconds

2. Pilates

These exercises are very versatile, you can do them as a warm-up before the gym workout or when you take a break from the gym. 

Pilates has incredible benefits, including improved flexibility, strengthened core muscles, enhanced control over your muscles, and more.

The average pilates session at boot camps in Australia takes around 25 minutes.

Main Pilates Session (15 minutes)

• Toe-to-Heel Raises – 30 seconds
• Dynamic Hamstring Stretch – 30 seconds
• Torso Rotation – 30 seconds
• Side Tilts – 30 seconds
• Back and Hamstring Windmill – 1 minute x2
• Star Balance – 1 minute x2
• Deadlift With Y-Fly – 1 minute x2
• Cat-Camel – 1 minute x2
• Swimming Exercise– 40 seconds x2
• Superman Static – 40 seconds x2
• Seated Spinal Twist (Right) – 40 seconds
• Seated Spinal Twist (Left) – 40 seconds
• Wide Standing Stretch – 40 seconds 
• Side Neck Stretch (Right) – 20 seconds
• Side Neck Stretch (Left) – 20 seconds

Stretching (10 minutes)

• Side Tilts – 30 seconds
• Shoulder Stretch – 30 seconds
• Shoulder Stretch – 30 seconds
• Hip Openers – 40 seconds
• Trunk Rotation – 1 minute x2
• Cobra Stretch – 30 seconds x2
• Downward Facing Dog – 30 seconds x2
• Cat-Camel – 1 minute
• Hip Abductor Stretch – 1 minute
• Hip Abductor Stretch – 1 minute
• Child Pose – 50 seconds

3. Gym Workout

For gym workouts, you have endless variations. You have exercises for strength, cardio, weight loss, etc. 

Mainly. These exercises aim to focus on building muscle and becoming stronger. 

At boot camps in Australia, beginners start with the weight they are most comfortable with and increase weight over time as they get stronger. 

Here are some excellent exercises with weights that can help improve muscle growth and increase your strength:

• Barbell Push Press (6 reps x 3 sets)
• Dumbbell Squat (6 reps x 3 sets)
• One Arm Dumbbell Row (6 reps x 3 sets)
• Lateral Raises (6 reps x 3 sets)
• Bench Press (6 reps x 3 sets)
• Pull-ups (6 reps x 2 sets)
• Barbell Curls (8 reps x 3 sets)
• Cable Overhead Extensions (8 reps x 3sets)
• T Push-Up (30 secs x 2)