Wednesday Workout: Outdoor Bootcamp Stations Workout

Good morning! As some of you may already know, I started my own bootcamp at my office for coworkers and anyone else who might be in the area on Tuesday nights. What I love about leading my own bootcamp is that there are no rules πŸ˜‰ I can decide what I want to teach and what equipment I want to use and there’s a bit of a relaxed feeling for me as the instructor since it’s a “fun” thing. Granted, I still want to make good workouts, but I also know I don’t have ample weights and other equipment at my disposal so it forces me to get creative and incorporate more “fun” things that still give a good workout.

Last week I had a request to do stations, which is always a great format for bootcamps because it allows people to work at their own pace and it keeps them moving around by jumping from station to station which helps to keep their mind off the time! We did 10 stations at 60 seconds each and I worked to organize the exercises so that they’d be working their whole body and alternating between strength and cardio. I don’t usually bring equipment for my outdoor bootcamp, but thought some bands, a jump rope and a weight would be a good addition. The verdict? The girls loved the workout and couldn’t believe it went by so fast!

Outdoor bootcamp stations workout

Here’s a video I took of the girls rocking it out!

Move Descriptions/Videos:

Goblet Squat
Push-up to side plank– just do it without weights, unless you have and want to use weights!
Burpee Jacks– part 3 of this Instagram video
Seated Banded Rows– 3:30 mark
Jump Rope
Banded Side Steps– 1:12 mark. We used a circular band in class but either works fine!
Alternating Lunges
Mountain Climbers
Banded Leg Lifts
Bench Step Ups– We used a bench instead of a kitchen table, but you get the idea πŸ˜‰

This would be a great workout to do with a friend or a couple of friends if you’re away from the weekend. If you don’t have any bands, you can replace the seated rows with superman pulls and do the side steps and leg lifts without the band. Goblet squats can be done without a weight, too, and you can do imaginary jump roping if you don’t have access to a real jump rope. Easy enough, right ?! πŸ˜‰

Questions for you: Do you go to any bootcamps outside? What’s your favorite workout format?

 

Advertisements

Share your comments!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s