Fitness boot camps are a dime a dozen in mostareas. Gyms have boot camps, run-of-the-milltrainers offer boot camps, and there are the trainers in adifferent league because they runhigh-quality, results-driven programs. Bottom line, the mostsuccessful boot camp programs give participants what they are not able toaccomplish on their own: motivation and results. Spring and summeris the perfect time to kick up the stale winter workouts anddrum up new boot camp business. Here area few outdoor favorites that require little to no equipment,are easy to set up, are perfect for small orlarge groups and guarantee you will have them craving more(and telling their friends about it).
DYNAMIC5X20 WARM-UP
--20 wood choppers
--20 jumping jacks
--20 sumo squat jumps
--20 mountain climbers
--20 windmills
1. PARTNERUP AND HUSTLE UP
Here is a killer partner workout to kick up the energylevel and create a bit of friendly competition.
Equipment: Four cones; Jump ropes; Dumbbells
Part1: Partner (P) Sprint-to-Push-up Escalator
--P1: Sprint, 10 push-ups, sprint.
--P2: Sprint, 10 pushups, sprint.
--P1: Sprint, nine push-ups, sprint.
--P2: Sprint, nine push-ups, sprint.
--Then eight push-ups, then seven, six, all the way to one.
Part2: Partner Interval Circuit
--P1: Jump rope while P2 completes circuit #1.
--P2: Complete circuit #1 (four stations, 10 repetitionseach).
--Alternate two to three rounds.
--P1: Mountain climbers while P2 completes circuit #2.
--P2: Complete circuit #2.
--Alternate two to three rounds.
2. FIELDDAY FRENZY
This is ideal if you have a large field or park. Getcreativewith whatever your space offers. Use as a "challengeworkout"ââto measure strength and endurance improvement.
Equipment: Five cones; Dumbbells (foreach participant)
*Set the stations far apart, encouraging them to run (with DBs) betweenstations.
3. THREESHEETS TO THE WIN
This is a high-intensity, conditioning "obstacle course"ââwith ab intervals.
Equipment:10-12 cones; Two sets of agility ladders (or hula hoops)
4. THEPLAYGROUND BODY BLITZ
There are endless options to create a playground workout.Here are the tried-and-true playground classics you canincorporate: to make all the "park moms"ââ rush to sign up.
Equipment:Platforms or steps (if none are available); Resistance bands; Rings
Monkeybars: Pull-ups (or "jump pull-ups"ââ for those not able to doa pull-up)
Swings:Core plank, side plank or helicopter plank
Slides:Decline push-ups (feet on the bottom of the slide)
Platforms/steps:Bulgarian one-legged squats
Rings:Reverse lat pulls (face-up, legs out straight, grab rings and pull)
Poles/anchors/bars:hook on resistance bands for back rows, core twists, chest presses, latpull-downs
Circuits
--Three to five rounds: 30 seconds/station; 30 second restbetween stations.
--Three-round escalator: One-minute, 45 second, 30-secondrounds; 15-30 second rest between stations.
Lindsay Vastola, CFT, is the owner of BodyProject Fitness,specializing infitness boot camps located in centralNew Jersey. For moreinformation, contact Lindsay at lindsay@bodyprojectfitness.com or 609.336.0108, or goonline to www.bodyprojectbootcamp.com.
