Boot camp classes have become all the rage among serious fitness enthusiasts. These action-packed group exercise formats attract all sorts of people, from the soccer mom to the professional athlete.

This week, I’ll introduce an exercise that’s typical of these full-body workouts.

The term “boot camp” conjures up images of guys dressed all in green swinging from big ropes and crawling through mucky water with Sgt. Hulka screaming at them(anyone seen Stripes?). The fitness version of boot camp is slightly less intense and a whole lot less intimidating. But the goal remains the same, to whip your behind into shape.

Aside from the marketing advantages of the name, the actual class formats are typically really fun. Instructors usually employ a lot of body-weight exercises - like squats, push-ups and jumping jacks - that really get your heart rate up. One big advantage is these classes are often conducted outside during nice weather. Exercising outdoors is always a motivating change of pace for those of us who toil month after month indoors.

Another great aspect of boot camp training is camaraderie. You’ll meet like-minded individuals interested in losing a few pounds in a less traditional way. The best of these classes will involve group interaction and even competition to help instill motivation in the participants.

Most instructors are interested in safety first, so I’d recommend mentioning any limitations you may have before participating in the class. Let the instructor know about knee or shoulder problems that could limit your ability to perform jumping exercises or push-ups, for example. The instructor will likely give you some alternatives to try during the portion of the class involving those exercises.

You might encounter this week’s exercise in an advanced boot camp class because it’s pretty tough. If you can build up to doing 10 to 15 in a row, you’ll definitely have achieved a high level of fitness.

1. Stand in front of a pullup bar.

2. Squat down and place your hands on the floor.

3. Jump back with both feet so you are in the “up” phase of a push-up.

4. Jump both feet back to the crouched position.

5. Jump straight up, grab the bar and go right into a pull-up.

6. Drop down to the floor. Perform two sets of 10 - if you can!

The Burpee Pull-up is obviously a very advanced movement, but you can reduce the difficulty by simply jumping up and touching the pull-up bar rather than actually lifting your body off the floor. For many, this will be more than enough stimulation to get the heart racing. In either case, this military-esque fitness movement is a fun way to break the monotony and crank up your workout.

Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

ActiveStyle, Pages 28 on 04/22/2013