A Seven-Exercise Circuit for Outdoor Bootcamps
by Georgette Pann
If you’re like a lot of trainers I know, then you’ve either started up a fitness bootcamp, or you’re considering it. Either way, however, you’re probably looking for training routines to use in your bootcamps. And that’s why I’m sharing with you one of my favorite ways to train outdoor bootcamp participants: namely, with the use of circuit training.
Indeed, one of the big benefits of circuit training is that you need very little equipment to create a challenging circuit. Depending on your location, you may even be able to use your location’s equipment (such as a park’s monkey bars) to help train your campers.
The key to circuit training is that you use timed circuits rather than having campers count of repetitions. That way, every camper will be exercising constantly for the full duration of the class. Naturally, some campers will be faster or slower than others, so depending on the average level of training (e.g. whether you’re training athletes or sedentary people who’re new to exercising), you can give them some guidelines regarding a minimum number of reps to complete during the timed circuit.
Now, in just a moment I’ll give you an example circuit training workout that you can use in just about any outdoor bootcamp. But first, let me offer a few tips:
- Be sure to start each bootcamp with a minimum of five minutes of warming up, and end with at least five minutes of cooling down. You can have your campers lightly jump rope, jog, walk, etc. You can also have them do some light stretching.
- If you don’t have access to the following equipment, replace the exercise with one of the other suggested exercises.
- Run each circuit depending on the length of your class. For example, the below sample workout includes seven exercises. If you run them for two minutes each, that’s 14 minutes. Two full circuits takes 28 minutes, and three full circuits takes 42 minutes (not including warm up or cool down). Be sure to allow for a rest period between circuits.
Suggested Outdoor Circuit
Jump rope: While this exercise does require that you bring a few jump ropes to your bootcamp, the good news is that they’re easy to transport. Keep an eye on your jump ropers to make sure they keep up a good pace for their fitness level.
Planks: This is a good exercise for strengthening the core. Have your campers start face down with their body in a straight line. Now they should rise up so that they’re resting on their forearms. Their body and legs should be in much the same position as if they were doing a push up, except their feet will be about shoulder’s width apart, but they’ll be supporting their weight on their toes.
Then have your campers hold this position for as long as they can. Those who’re not conditioned may only be able to hold it for 10-15 seconds, while those in good condition may hold it for a minute or two. If your campers are in good condition, then challenge them by having them raise one leg in the air.
Burpees: This is the classic exercise where campers start off in a standing position and then execute the following moves quickly and smoothly:
- Go into a crouch.
- Put their hands flat on the floor near their toes.
- Kick their legs out behind them.
- Bring their legs back to the original position.
- Stand up.
Jogging or Knee Highs: Have your campers jog around the stations or do Knee Highs in place
Pull ups: If you have access to monkey bars at a park, or even a strong tree limb, you can have your campers do pulls ups. If you have no access to this type of equipment, then substitute in something else, such as band rows or partner band rows.
Walking lunges: Here campers take long steps..Or you can have your campers bring their legs together for each step, just so that they focus on form. This is one exercise that can be performed slowly. To make it more challenging, add weights.
Crab walks: Here campers start in a sitting position, with their butt on the ground and their legs bent at the knee in front of them. They put their hands flat on the ground slightly behind them, fingers pointing out. They lift their butt off the ground and walk around on their hands and feet (mainly their heels). Campers can walk backwards, forwards, and even side to side.
As you can see, this particular set of exercises works the core, upper body and lower body. Plus there’s cardio thrown in so that it’s a well-rounded workout. Best of all, your campers won’t get bored if you keep moving them through the circuits quickly.
Georgette Pann: She has 25+ years experience in the Health and Fitness field with expertise in fitness bootcamps.She is author and creator of the best selling “Sure Victory Fitness Bootcamp Business in a Box” at http://thefitnessbootcamp.com and Sure Results Bootcamp Workout Manuals at http://fitnessbootcampworkout.com
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