Today at Boot Camp we had a challenge- two exercises Press Ups and Squat Jumps.

First we started off with a warm up jog, some walking lunges, side stepping and travelling squats. Then we hit the tough stuff!

Boot Campers Completed 435 Press Ups and 435 Squat Jumps! It was tough but so rewarding when it was over 🙂

Tomorrow morning when they wake up they will know that they  have Trapezius, Rhomboids, Deltoids, Pecs, Quads, Hamstrings, Glutes, Hip Flexors and Calves.

Major Muscles used for squat jumps and press ups

Trapezius
This is a large triangular shaped muscle that runs from the centre of your back up to the neck, running across your shoulder blade. Working the

trapezius will help to sculpt the back of your shoulders. As a bonus, strengthening this muscle will also help to ward off back and neck pain – the sort of dull ache you get from sitting at a desk or computer all day.

Rhomboids
These are small muscles in the centre of your back, running up to just below the base of your neck. Working the rhomboids will help to hold your shoulders back and maintain good posture.

Deltoids
These muscles wrap right around the top of your shoulders. They are split into three areas – the front/anterior deltoid, the side/lateral deltoid, and the rear/posterior deltoid. It is these muscles that give your shoulders their versatility and great range of movement. Toning these will help to give a more defined silhouette; less rounded and sloping and a little more sharp a shape.

Rotator Cuff (Rotators)
Four small muscles beneath your shoulder that help to hold your arm in place. Firming and strengthening here helps to pull in your underarm.

Pectorals
These are two large, flat muscles that run across the surface of your chest. These muscles generally come into play when pushing something or hugging someone. The benefit of working the pectorals is somewhat different for men and women. For men, exercising these muscles will increase chest size and definition. For women, these are the muscles underlying and providing support for the bust, so toning them will help to lift the bust.

Triceps
These are situated at the back of your upper arms. They oppose the biceps, and come into play when you straighten your arm or push something. Toning your triceps will help to get rid of the flabby bit that hangs down when you hold your arm out.

Quadriceps femoris
This is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position.

Hamstrings
These are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks.

Gluteals
These make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction.

Hip flexors
These are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front.

Calves
These consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

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