Outdoor Boot Camp Workout | Outdoor Fitness | No Equipment Needed | Get Fit Outside

Oh Campy Day – Boot Camp Workout

By: Micaela Whitworth, Certified Master Fitness Trainer | July 07, 2020

Oh what a campy day indeed! There is nothing like working out in the great outdoors, especially with an awesome boot camp workout.

Grab some sunscreen, water, a hat, & bug spray, and let’s go play outside!

This workout is a part of our 8-Week CAMP program!

👆 The LYB 8-Week CAMP program includes workouts like this | All included when you join LYB

Format

Today’s workout is a full-body 45-minute outdoor boot camp workout and we’ll be playing with some Tabata training!

Each circuit has 4 exercises. You’ll perform each exercise as FAST as you can for a mere 20 seconds. We need your all-out effort on this one. Quickly recover for 10 seconds in-between exercise before moving on to the next exercise. Once you reach the end, go back to the top of the circuit and repeat. You’ll repeat each circuit 4 times.

Rest for 1 minute at the end of each circuit.

Frequency

Perform this workout on non-consecutive days 3 times per week or fit it into your current exercise routine to spice things up!

Equipment

Towels or Cones to use as markers.

>>Ready To Try a Beginner Home Workout? Click Here

The Moves

Lines with Stations

⏲ 1-3 Minutes (Repeat 1-3 x)

Instructions

Set up about 6 cones or towels about 10 paces apart in a straight line.
Begin at one station and reach down and touch the ground.
Run to the second station and perform 20 Jumping Jacks and then run back.
Touch the ground and then run to the third station. Perform 5 Burpees then run back.
At the 4th station perform 10-speed skaters and at the 5th station 5 push-ups.

Tabata Circuit 1

1- 1 Forward Hop + Reverse Hops

⏲ 20 Seconds + 10 Seconds Rest

Instructions:

Begin by standing with your feet about hip-width apart.
Bend your knees into a squat and explosively push through your heels to jump forward, landing with bent knees directly into a squat.
Push-off through your heels and take small jumps backward until you reach your start position and then repeat.
If jumping exercises aren’t possible for you, substitute with air squats instead

2- Mat Side to Side Hops

⏲ 20 Seconds + 20 Seconds Rest

Instructions

Start by placing one foot on a mat and one foot off the mat.
Squat down and reach one hand towards the floor.
As you ascend from the squat, step your outside foot onto the mat and step your opposite foot off the mat on the other side and squat down again and then repeat.
Go slow to understand the movement pattern first, and then once you get it, you can then move faster.

>> 11 Body Weight Exercises to Try From Home

3- Squat to Toe Reach to Squat Jump

⏲ 20 Seconds + 10 Seconds Rest

Instructions

With or without a loop band above your knees, lower your body down into a squat.
As you shift your weight into your heels and push yourself back up, drive one leg straight forward and reach your toe with your opposite hand.
Squat back down and again and then reach your opposite foot and hand together.
Lastly, perform 1 squat jump before repeating through the movement pattern.

4- Sprinting On The Spot

⏲ 20 Seconds + 10 Seconds Rest

Instructions

From a standing position begin to run on the spot as fast as you can while moving your arms rapidly from side to side.
If sprinting isn’t something that you can do just yet, you can either jog or walk on the spot instead.

Take a 1 Minute Rest & Then Repeat the circuit for FOUR sets! 💥💥💥💥

>> 15 Home Workouts To Try For Free

Tabata Circuit 2

1- Elbow Drops

⏲ 20 Seconds + 10 Seconds Rest

Instructions

Position yourself in a high plank position with your hands directly underneath your shoulders with your back straight.
Contract your core and then with as little movement as possible drop yourself down, one arm at a time to an elbow plank.
Immediately begin to push yourself back up to the start position. Remember to alternate which hand you push yourself back up with.

2- Plank Butt Taps

⏲ 20 Seconds + 20 Seconds Rest

Instructions

Position yourself into an elbow plank. While keeping your body straight, contract your core and rotate to lower one hip towards the floor by pivoting on your toes.
Ground through your elbows and toes and lift back up to the start position using the strength of your oblique’s and abdomen and then rotate to tap your opposite hip towards the floor.

>> SO EXTRA – Advanced Home Workout

3- Runners Lunge with Knee Dives

⏲ 20 Seconds Left Leg Only + 10 Seconds Rest

Instructions

Stand with your feet together and then hinge forward at the hips as you step back into a lunge.
Reach your same side hand towards the floor as you lower your body down.
Then, quickly drive your back knee all the way up and jump up on one leg.
Continue to repeat the movement pattern for said number of reps and then repeat on the opposite side.

4- Runners Lunge with Knee Dives

⏲ 20 Seconds Right Leg Only + 10 Seconds Rest

Instructions

Stand with your feet together and then hinge forward at the hips as you step back into a lunge.
Reach your same side hand towards the floor as you lower your body down.
Then, quickly drive your back knee all the way up and jump up on one leg.
Continue to repeat the movement pattern for said number of reps and then repeat on the opposite side.

Take a 1 Minute Rest & Then Repeat the circuit for FOUR sets! 💥💥💥💥

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By: Micaela Whitworth, Certified Master Trainer & Fitness Nutritionist