Boot Camp Workout Programs

Boot Camp Workout Programs
If you are into working out hard, or even hardly into working out, a boot camp program can get you motivated and moving. Boot camps are exercise classes conducted outdoors. They usually use only your body weight and circuit training: Simple but productive high intensity exercises to tone and sculpt your muscles. Classes are group oriented and accept no excuses--come ready to do the work, rain or shine!


Difficulty: Moderately Challenging


Things You’ll Need:
  • Pen and paper Watch or stopwatch Weather appropriate clothing
  • Pen and paper
  • Watch or stopwatch
  • Weather appropriate clothing
Step 1
Stick to the spirit of traditional boot camp as closely as possible, because the formula works. Find a group of friends or colleagues and commit to work out together every day at a time convenient for the group. Even if only one or two people agree, that promise to each other will help keep you faithful to the work.
Step 2
Look for exercises to fill your program time. Borrow from any boot camp or interval training program or use traditional exercises that involve body weight alone.

Use the links in the Resources and References sections if you need ideas to build your routine. They are dedicated to similar workouts and can provide you with possible exercises, hints and tips to use in constructing your own workout.
Step 3
Find an outdoor location where you have enough room to exercise. The area should be safe and free of hazards. As you search for a location, consider which features you can use to enhance your routine (low benches or playground equipment for inclines and upper body work, sand for resistance).


Step 1
Choose a set of exercises for your warm-up, the workout itself, and a cool-down. Camp should last approximately one hour. Alot five to 10 minutes each for the warm-up and cool-down, with the main workout lasting 40 to 45 minutes.
Step 2
Double check that your exercise choices work all of the major and as many of the minor muscle groups as possible. Select exercises which will target the core (abdominals), legs (including the thighs and gluteal area), arms, back and chest.

Some exercises will serve to tax multiple groups in one effort. For example, push-ups target the chest, arms and abs.
Step 3
Break the exercises into sets and combinations. Pair exercises which can work well or flow together for combinations. For example, jump squats or squat thrusts.
Step 4
Running can be used between intervals to keep the heart rate elevated, burn fat and increase endurance. Walking or jogging in place should be utilized when a set cannot be completed or you require a working rest break.
Step 5
Remember, interval fitness training means high intensity exercise with short recovery periods. The effort should be close to your maximum and breaks are composed of rest or low intensity activity.

These are very short rest periods, only enough time to catch your breath if you are already in good shape. Beginners and those who are moderately fit may want to experiment with longer intervals of moderate exercise (or rest) between their high intensity efforts.
Step 6
Increase your workout intensity by increasing resistance. Use inclined surfaces in the environment (stairs or low walls) for push ups. Run in sand or shallow water. Intensity can also be increased by decreasing the number or length of rest periods.

Wait until you can complete the original 45-minute session without discomfort before adding to the intensity. Even when beginning with a moderate level of fitness, this may take several weeks as your body adapts to the work load.
Step 7
Increase your improved fitness for outdoor sports. Interval training and boot camp exercises create an overall level of endurance, cardiovascular fitness and muscle tone that prepares you to perform better in all sports and enhances performance in all outdoor pursuits.

Leg strength and endurance will improve your biking ability. Balance and strength will make trail navigation safer and more efficient, especially under the weight of a full pack. Upper body strength development will keep you in shape for the demanding paddling requirements of canoeing and kayaking.

Tips & Warnings

As always, check with your physician before beginning a new fitness routine. Do not ignore pain or serious breathing issues.
As always, check with your physician before beginning a new fitness routine.
Do not ignore pain or serious breathing issues.

Article Written By Alice Moon

Alice Moon is a freelance writer with more than 10 years of experience. She was chosen as a Smithsonian Institute intern, working for the National Zoo in Washington, D.C., and has traveled throughout Asia. Moon holds a Bachelor of Science in political science from Ball State University.

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