Why Bootcamp Workouts?
Bootcamp workouts are fun. You work out with other
people in a challenging, rugged setting. There’s a real sense of accomplishment
and camaraderie completing a tough workout with others whether you are
competing to be first, encouraging others to keep going, or need the
encouragement yourself!
Bootcamp workouts are a great workout routine.
They involve large functional full body movements that activate a
lot of muscle mass. You can get a great aerobic (cardio), anaerobic, and
strength training workout all at the same time. You will also burn an average
of 10 calories per minute.
Bootcamp workouts can be performed virtually
anywhere and require very little (if any) work
out equipment. You don’t need an expensive gym membership or any fancy
machines. Bodyweight exercises are perfect for military style bootcamp
workouts.
How to Create a Bootcamp Workout
Step 1: Find a location to 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:
·
Steps or stairs
·
Hills
·
Obstacles that can be climbed
or jumped over and crawled under. Picnic tables and playground equipment are
perfect!
Note: Be courteous of families
and children and schedule your bootcamp when you will have the park to
yourselves.
Step 2: Select the boot camp exercises to
perform.
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.
Step 3: Design your obstacle course.
Choose a location for performing each bodyweight exercise and make sure there
is an obstacle between locations. For
example:
·
Run up a hill and then do some pushups
·
Run backwards down the hill. When you get
to bottom, do jump squats
·
Run up the stairs and do vertical crunches
·
Run down the stairs and do tuck jumps
·
Do a burpee, climb over
the picnic table, do a burpee
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.
Step 4: Use a stopwatch. 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.
Step 5: Warm up and go for it! 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:
Step 1: Find a park or outdoors pace with
natural obstacles
Step 2: Shuffle the Stack 52 deck and draw as many cards
as you need for your bootcamp
Step 3: Place the cards at various stages in
your bootcamp location.
·
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!
Conclusion
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.
This article was written by Kurt Boyd, fitness fanatic, and
director of Strength Stack 52, a unique way to transform
bodyweight exercises into fun, competitive workouts that can be performed
anywhere.
Disclaimer
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.
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