Try drill sergeant boot camp fitness

SCHILLER PARK, Ill., Dec. 30 (UPI) -- U.S. Army drill sergeants use compound exercisers working multiple joints and muscles simultaneously but a fitness expert says home exercisers can do the same.

Rather than doing dumbbell curls to work the biceps, boot camp sessions may include a fast-paced pull-up to not only shape the arm, but also the back, fitness experts at Life Fitness explain.

Total-body moves aren't the only things that make boot camp tough; it's also doing them in rapid-fire succession that challenges one's strength, cardiovascular system and endurance.

If there isn't a boot camp program nearby, or you're hesitant to enlist, become your own drill sergeant at home with these routines recommended by the fitness experts at Life Fitness:

-- Use a set of weights, an exercise ball and a mat to get started.

-- Do 5-10 minutes of cardiovascular exercise to get blood pumping. Walk in place, do jumping jacks or jump rope depending on your conditioning. If at the gym, try running on the treadmill at slow pace, less than 5 mph, to start.

-- Perform a series of about 10 exercises for 30-60 seconds each.

-- Most traditional boot camps finish with a set of sprints. Try hiking up the speed of the treadmill for 1 minute, then come back down to a normal pace. Remember to complete the workout with 5-10 minutes of light running or walking followed by stretching.