Hi there! I’ve got a fun workout for you today. If you’ve been reading for a while, you know I starting teaching my own outdoor bootcamp in Wakefield on Tuesday nights. Per usual, I try to mix things up so that we aren’t doing the same thing from week to week. Last week I taught my first stations workout, which is generally a crowd pleaser in my normal group exercise classes. Holding true to that standard, the girls seemed to enjoy the workout and we all agree that the class flew by! It was a fun workout because besides a band and a stability ball, we used everything you’d find in a standard park as our “equipment”.
Here’s what you need: wall or step for jump squats and squats and a bench for step ups and tricep dips. If you don’t have a stability ball, you can do a regular plank and if you don’t have a band, you can do partner lat pulls or superman pulls. Easy enough, right?! I also added in an equipment free cardio blast between rounds.
Most of the moves are fairly common, but here are a few explanations:
- Wall squats: perform a regular squat, but go low enough so that your butt touches the wall
- Reverse lunge & knee twist: lunge back on the right leg and then bring that knee up in front of you and cross your left elbow to your right knee. Repeat on the left after 30 seconds.
- Sit with your legs extended out straight. Put the band around your flexed feet and pull your arms back, squeezing your elbows towards each other.
If you have any other questions on the moves, please ask! This is a great workout to do with a friend, but can also be done by yourself at your home if you don’t have access to a park.
Have fun 🙂
Questions for you: Have you ever done a “park” workout? What’s your favorite way to workout outside?
4 thoughts on “Wednesday Workout: Outdoor Stations Bootcamp Workout”
This looks awesome – I love the cardio blast for in between rounds!
thanks- it was a fun cardio blast. They are my favorite way to get the heart rate up quickly!