Sometimes just the thought of being trapped in the gym on a beautiful day is enough to make you throw in the towel and skip your workout. Well have no fear; Lauren’s super fun boot camp park workout is here! Boot Camp workouts are all the rage these days, I even coach one myself. You don’t have to pay a million dollars or have some macho man yell at you to see results. With a few key exercises you can simulate your own boot camp style outdoor workout at your own neighborhood park. Camo and military cadences are optional!
•Bench or picnic table
•Room to run
•Jump rope( optional)
You have two options:
Option 1: Between each strength exercise, jog a lap around the park.
Option 2: Between each strength exercise, perform one of the cardio drills listed below.
**Of course you can always alternate between taking a lap and performing drills!
One legged squats: Stand on top of a bench or picnic table (choose the lowest seat) and hang your left leg off the side. Shifting your weight back into your heel (this should cause you to stick your toosh out), perform a one legged squat lowering your left leg toward the ground (it does not have to touch). Stand back up to the starting position. Perform 15 reps on each side.
Triceps Dips: Place your hands on the bench with your finger tips pointing towards your glutes. Keeping your arms tight to your body, bend your elbows and lower your glutes towards the ground. To increase the difficulty of this move straighten your legs. Perform 15 reps.
Walking Lunges: Step forward with your right leg into a lunge, stand up and then step forward with your left leg. Repeat until you have completed 12 lunges on each leg. Remember, to make sure your front knee is not extending past your toe.
Pushups: Perform 10-15 pushups from either your knees or toes. You want to make sure you keep your back straight the entire time. It is better to do a perfect pushup from your knees than a sloppy one from your toes.
Body weight squats: With your legs slightly further than hip distance apart, perform 15 body weight squats holding the last one at the bottom for 15 seconds. Like the one legged squats, make sure your weight is in your heels and your sticking your toosh out like you’re about to go to the restroom.
Plank: Assume a push up position on your hands and toes. Your back should be straight, with your hands directly underneath your shoulders. Now, hang out for 30 seconds to a minute.
Jump Rope: Jump for 1 minute, rest for 30 seconds and then jump for 1 more minute.
Shuttle run: Place your water bottle approximately 20 large steps away from your towel. Start at one end, and see how many times you can sprint back and forth between the two items in 30 seconds. Rest for 30 seconds, and then repeat for a total of 3x’s.
Skip Jumps: Place your towel or jump rope on the ground and ski jump or bunny hop over the item (try to get your feet as far of the ground as possible by bringing your knees to your chest). Jump side to side for 30 seconds, rest for 30 seconds and repeat for a total of 3x’s.
Depending on how long your lap is, you should aim to perform each strength move with a cardio segment in between two times. For a total of 10 strength exercises and 10 cardio bursts. Once you feel comfortable with this, you can go for round 3!!
I hope you enjoy the workout! Let me know what you think, and if you have any questions feel free to post them below.
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