The nine hottest exercises for 2009! Developed by Bootcamp fitness experts

Dec. 22, 2008 - PRLog -- Toronto, ON – The Best Body Bootcamp’s (http://www.bestbodybootcamp.com) expert trainers have compiled a list of the most effective exercises that will help everyone from beginners to seasoned fitness pros get in shape. Ring in 2009 with the hot nine and you're on your way to a healthier, leaner you.

“We wanted to develop moves that were simple and accessible to everyone but tough enough that they would do the job. There’s no doubt if you practice these nine exercises consistently your body will 100% begin to change, “ says Roger Nahas, Founder of the Best Body Bootcamp. He adds, “It’s a simple way to make good on your new years resolutions.”
To try all of these exercises first hand with the guidance of personal trainers sign up for the next Best Body Bootcamp, Jan. 5th, 2009 at http://www.bestbodybootcamp.com.

1.   Jump Squat
With feet parallel and shoulder distance apart, slowly ease into the bottom of a squat. At lowest point in squat, quickly explode up, leaping off ground. Use your arms to help you jump higher off the ground (hands in front of you at chest height while in squat – bring them down as you jump up). Land softly! To intensify, maximize speed.  An easier alternative is to remove the jump, keeping feet planted on the ground and perform the regular squats.

2.   Bootcamp Push Ups
Start in push up position.  Perform a push up, then bring right knee in towards chest then put it back.  Perform another push up and at top bring left knee in, then put in back.  Do third push up, then jump or step up to standing.  Entire sequence is one rep.

3.   Jumping Lunges
Starting in a forward lunge, legs shoulder width apart, take one foot and take a big step forward.  Bend back leg so that knee is a few inches off the ground and front leg is bent 90 degrees making sure the front knee does not go over the ankle. Jump up and switch legs in mid-air, as you land back in the lunge position with the opposite leg forward. To intensify keep arms straight overhead. An easier alternative is to skip the jump and keep feet planted on the ground to perform regular lunges.

4.   Pike Shoulder Push Ups
Start in regular push up position.  Lower upper body at angle and raise hips up in the air with feet wide and closer to your hands.  Entire body should create an upside down v shape.  Make sure head is tucked in to your shoulders.  You should be looking through your legs.  Come down in a reverse shoulder press and then come back up.  Repeat.

5.   Tricep Dips
Heels on floor, legs straight, hands at sides of body and on front of chair, lower body off chair and lift back up. Keep shoulders back as you come up. Keep butt close to the side of the bench. To intensify, put feet on chair, and/or alternate leg raise every 5 reps, to make it easier, bend your legs.

6.   V-Ups
Begin by lying on your back with legs straight and hands extended behind your head. Head should be in a neutral position with a space between chin and chest. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor. Also raise legs up towards ceiling and attempt to touch your hands to your feet. Return to start position and repeat.

7.   Side Plank
Come down to your mat on your side - place your forearm/or hand on the mat (if you feel it in your wrist don’t do the hand version-instead come down on your elbow). Shoulder and wrist should be in line. You can either stack your feet on top of each other (harder), or you can place one foot in front of the other, navel pulled in to your spine – pelvis forward - inhale and exhale as you lift and hold. Switch to other side.  If you have trouble raising yourself up, bend the bottom leg and place it on the ground for support.

8.   Jump Jacks
Just like regular jumping jacks but start off with a squat and then explode up in the air as you perform the jumping jack. Land softly and repeat.

9.   Mountain Climbers
Begin in hand plank position – then begin to ‘run’ the legs in and out –knees towards the chest. Try to keep the butt down – abs tight.

Roger and Daniela Nahas are the co-founders of the Best Body Bootcamp (www.bestbodybootcamp.com) – Toronto’s most dynamic fitness bootcamp.
                                                                     -30-

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About the Best Body Bootcamp: http://www.bestbodybootcamp.com.
Founded by personal trainers Roger and Daniela Nahas, The Health Express Best Body Bootcamp began in June 2007 and has been taking athletes and fitness rookies alike by storm. A new bootcamp runs every four weeks with start times throughout the year.

Roger Nahas has been providing fitness training and nutritional consulting since 1999. He has been featured in 'Muscle Media', a leading fitness magazine and was awarded the Sports Clubs of Canada Personal Trainer of the Year Award in 2001. In 1999, he completely transformed his physique losing 30 lbs of fat and gaining 10 lbs of muscle. He entered the Body-For-Life Challenge and was picked as the Canadian Grand Champion.

Daniela Nahas has been a physical trainer for seven years. She specializes in training women after learning first hand how intimidating the gym can be. The Nahas' are dedicated to making healthy living convenient for everyone.