7 Quick and Easy Exercises to Form the Foundation of Your Exercise Regime

Do you want a tight bun and rippling abs, firm thighs and toned shoulders? Then follow our tried and tested boot camp exercises to get that perfect beach body.

Squat
This is the king of all weight-lifting exercises. A squat will give you rock-hard thighs and bun as well as working your abs, hamstrings and lower back muscles.

Stand upright with your feet shoulder-width apart and your hands to the sides of your head. Lower your body to the floor as if sitting down, pushing your hips back and down and bending your knees. Push through your heels to stand back up, keeping your back straight and your hands beside your head.

Repeat 15 times

Lunge

This is great for toned buns, thighs and hamstrings. It will strengthen your knees and balance. You will not stagger in your high heels after this exercise.

Stand upright with your feet hip-width apart. Step one foot forward, bending your knees until both legs are at 90 degrees, keeping your head up and your back slightly forward. Push back up from the heel of the front foot to the start position.

Repeat 15 times on each side

Press-ups

For toned shoulders, chest and triceps - say goodbye to bingo wings!

Support your body on your hands and toes with your elbows bent and your chest nearly touching the floor. Push up to a straight-arm position. Lower your body to the start position.

Repeat 15 times

Body Row

If this is too hard, start off with your knees on the floor and work up to doing it on your toes.

Try this exercise for a sexy, toned back and biceps.

Hold on to a suspended bar (such as a kids' climbing frame) with a wide grip, arms straight, knees bent and feet on the floor. Pull your chest up to the bar, keeping your back straight and bending your elbows. Lower your body slowly to the start position.

Repeat 15 times

Burpees
This is not only good for toning, but also great for fat-burning. Burpees are a complete body workout.

Start in the straight-arm push-up position. Jump your feet in to bring your knees to your chest, keeping your hands on the floor. Stand up, jump in the air raising your hands high above your head and shout 'Oh, yeah!' Go back to the floor with your knees to your chest and jump your feet back.

Repeat 15 times

Jack-Knife

This is a great exercise for tight abs - at least the six-pack will not just be in the fridge!

Lie on your back with your legs straight and hands to the sides of your head. Lift your head and shoulders off the floor and, at the same time, bring your knees to your chest. Lower your upper body and legs slowly.

Repeat 15 times

Alternating Bridge

This exercise is great for butts, hamstrings and abs.

Support your body on your toes and hands with arms straight. Raise one arm and point straight ahead. At the same time raise the opposite leg straight up off the floor. Try to keep your body in a straight line - you may feel like Superman at this point. Hold the position for a few seconds, then lower arms and legs to the floor. Repeat with your other arm and opposite leg.

Repeat 15 times each side

Frequency
Beginners should aim to do the sequence once or twice with a minute's rest between circuits.

Intermediates should aim to do the sequence 2-4 times with a minute's rest, and advanced should aim to do the sequence 4-6 times.

Sessions should be no longer than 20 minutes, doing 20 repetitions of each exercise. Repeat 3 or 4 times a week.

The women who do these exercises at a boot camp have the added benefit of eye-candy guys in army fatigues to encourage them all the way!