Boot camp workouts are no easy task as they combine three basics of almost all fitness program – agility, strength and cardio — into one uniform workout. Boot camp workouts usually resist highly choreographed moves and instead strive for simplicity. The drills involve body weight or simple tools. Whether you run a boot camp outdoors near a park or in the confines of a fitness facility, choose moves you can modify according to various fitness levels.
1. The Framework
Aim at a 10 to 12 exercises in a row with very little rest in between. A time limit is essential for each exercise. Another way to go about structuring class is by number of repetitions. However, if you ask for a high number – for example, 100 push-ups, you may not get 100 percent effort out of your participants. Warm up before the workout with light cardio moves such as marching in place and dynamic stretching. Have your boot campers do knee hugs, torso twists and body-weight squats.
2. Outdoor Options
An outdoor environment gives you an opportunity to be more creative with the workout. Head to a park or playground where you can push your participants beyond their limits. Use a swing, for example, for suspension training. Participants get into push-up position with their ankles resting on the swing’s seat and do push-ups or pull their knees to the chest for a challenging jack-knife variation.
Use a park bench for step-ups and dips. A grassy area is perfect for sprints. Boot campers can also do traditional moves, such as jump lunges, prisoner squats, burpees and mountain climbers to round out the outdoor workout.
Hand participants a set or two of dumbbells for simple boot camp routines, instead of bogging them down with loads of complicated equipment. Use the dumbbells to boost the intensity of classic moves. For instance, have them do jumping jacks while holding up light weights overhead. Put boot campers into a plank position for renegade rows, and use the dumbbells for a push-up with a rotation into a side plank with a shoulder raise.
4. Alternative Equipment
Medicine balls, fitness benches, and etc, are other simple equipment you can use in boot camps. You could incorporate the medicine balls into partner drills. Jog sideways with two participants facing one another, as they pass the ball. The participants should use the balls for single-person drills, such as lunges with rotation and medicine ball push-ups.
Use them for side-stepping abductor strengthening and to simulate pull-downs by holding the tubing taut overhead with an end in each hand. Have participants pull it down to the bridge of the nose for several reps. Avoid using the fitness bench for step aerobics moves. Instead, use it for uncomplicated cardio drills such as plyometric jumps.