Why Bootcamp Workouts?
How to Create a Bootcamp Workout
One with natural obstacles is perfect. The average public park is excellent (just make sure you don't break any city ordinances). Look for obstacles such as:
Note: Be courteous of families and children and schedule your bootcamp when you will have the park to yourselves.
Click on the infograph on the right for a free Periodic Table of Bodyweight Exercises. The exercises are arranged horizontally by muscle group and vertically by difficulty.
Pick several exercises for each muscle group and choose a difficulty that will be appropriate. If you aren't sure how to perform an exercise correctly, click on the image, and you will get free workout videos of Sergeant Volkin demonstrating each exercise.
For example: Choose a location for performing each bodyweight exercise and make sure there is an obstacle between locations.
· Run up a hill and then do some
· Run backwards down the hill. When you get to bottom, do
· Run up the stairs and do
· Run down the stairs and do
· Do a , climb over the picnic table, do a
Use your imagination, be creative, and take advantage of natural obstacles. Anything that involves moving your body upwards against gravity is potentially a great exercise.Remember to keep your circuit short enough that everyone will remember the exercises. You can do multiple laps to get the desired workout length.
Whether exercising by yourself or with others, competition is very important. Everyone will push themselves harder and gain more from the workout if they are racing the clock.
Make sure everyone warms up properly. A great warm up is to have everyone perform a "trial run" of the obstacle course at a slow pace. This makes sure everyone understands the course and exercises at each station. Warm up until you are sweating lightly, and then start the clock and go for it!
How to Create Bootcamp Workouts with Stack 52
Want an even easier way to design an authentic military bootcamp workout? Use Strength Stack 52 Bodyweight Exercise Cards. Each card is a bodyweight exercise designed by a military fitness expert and actually used by the US military. With Strength Stack 52, designing a bootcamp is as easy as 1, 2, 3:
· Place a few cards on top of a hill. Run up the hill and perform those cards.
· Place a few cards at the top and bottom of a flight of stairs. Run up the stars to do a few cards and run down the stairs to do other cards.
· Place a few cards behind a picnic table. Climb over (or crawl under) the table and perform those cards.
· Place cards a few dozen yards apart. Sprint to the cards, perform the exercises, and then sprint to another group of cards.
Be creative, the possibilities are endless!
Bootcamps can be an awesome way to meet people, build friendships, and encourage and motivate each other to accomplish your fitness goals. Bootcamp workouts are tough, but the feeling of accomplishment stays with you and helps you realize that all challenges in life can be met and vanquished.
Your workout can be fun, effective, and truly enjoyable even though it's difficult. Fitness is a lifestyle, and the secret to fitness is enjoying the process. Your workout can make you fit, keep you healthy, empower you physically, mentally, and emotionally, and connect you with some amazing friends. My workout is the best part of my day. Yours can be too.
Bootcamp workouts can be strenuous, and you should consult your doctor before starting any exercise program. Inherent risks are present in any physical activity. It is your responsibility to warm up and stretch properly, perform each movement correctly, and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury. It is your responsibility to evaluate your bootcamp workout circuit for safety hazards. Ultimately you are responsible for your own safety.