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Original Bootcamp Malaysia @ Bandar Utama
Workout Forms & Techniques

Workout forms: Airborne Lunges, Lateral Lunges, Curtsy Lunges, Switch Lunges, Mountain Climbers, Shoulder push-ups, Dirty-Dog push-ups, Table-Tops, King Kong Push-ups, Seal jacks, Jackknives, Monk Crunches, Get-up Sit-ups, Flutter Kicks, Grunts, Squat Thrust (thrsuter), Frogs, Frog-Pushups, Ground-up Pushups.

*All pictures must be read from LEFT TO RIGHT, TOP TO BOTTOM (bottom pictures must also be read from left to right)

Airborne Lunges

Airborne lunges is similar to the back lunges but with the back leg raised without touching the ground.

Squat down slowly with the other leg moved backward without touching the ground. Then squat back up to complete one repetition. Repeat with the same leg for a required number of repetitions or for a fix period of time.

Beginners are allowed to hold a wall to balance themselve but one of the leg must be off the ground at all time.

Lateral Lunges

Curtsy Lunges
Front Profile
Curtsy Lunges










In performing Grunts, always SQUAT down first with back straight, then kick all the way back with both feet together, jump back with both knees between the elbow, jumped with both hands up and feet off the ground, then drop back to squatting down position without standing (ala squat jump).

Squat Thrust (or thruster)

Squat Thrust is similar to Grunts except there is no jumping up.

3) Frogs

Starting position, squatting down with both knee outside the elbow (see picture at the side- top left picture), kick-back with both leg together and back straight, then jump back in to complete 1 repetition (see the large picture above).

4) Frog Push-up
a) Start Position: (left picture: top left) Frog push-up is similar to the Frogs above:
b) kick back (top right);
c) Perform 1 push-up (bottom left)
d) kick back to starting position (bottom right)

Ground-up push-up

Starting position, lie down on the stomach with both hand placed under the arm-pit but without touching the ground. At start, push the body up and lower it back to the ground with stomach touching the ground, lift both hand off the ground for two seconds and push the body back up and repeat for a fix repetitions.


  1. wah looks like you read my mind.. i was looking for the pictures for the workout and cant find some of them.. thanks armin for the post!

  2. Amelia,
    Hi.. we are always very concern with recruit's form and techniques especially with 'homework' when there is no reds to supervise.

    Please try to avoid compromising forms for speed.

    Jun King,
    Sarge and soon all recruits will be my fitness-models.. SPARTAN!! way to go... Hey.. you should join the 8WC.. :-)

  3. Ahaa...this is what I'm looking for, the correct form of each workout, great! :) but somehow the last few pics won't load la Armin...

    - Hazel -


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