Bodyweight Exercises for Fitness Bootcamps
February 23, 2014
Bodyweight Exercises for Fitness Bootcamps
by Georgette Pann
One of the big benefits of running a fitness bootcamp is that you can do it with very little equipment – or even no equipment at all. That’s good for your budget, of course. But it also allows you a lot of freedom and flexibility regarding where you hold your bootcamps, as you don’t have to worry about dragging a lot of equipment around with you.
However, your campers like your fitness bootcamp because of the novelty, variety, and the challenge… all of which keeps your bootcamp from being anything but boring. That’s why you need to continue to strive to keep your bootcamps novel. And that’s why I’m sharing with you some of my favorite bodyweight exercises.
Now, you can certainly incorporate these exercises into your existing bootcamps. However, you can even use these exercises as individual stations in a circuit training session. Just have campers perform these stations for about two to three minutes before moving onto the next exercise.
Here are some of my favorite the no-equipment-needed (yet very challenging!) bodyweight exercises:
Step Ups: Here you need a chair, a sturdy crate, a rock or even a high stair. Simply have campers step up onto the elevated platform, bring the trailing foot up, and then step down. Repeat by leading with the opposite leg. (E.G., step up with the right foot, step down. Step up with the left foot, step down.)
Walking Lunges: Here campers take long steps, making sure the knee of their leading leg doesn’t go over their toes. You can have your campers bring their legs together for each step, just so that they focus on form. Have your campers perform this exercise slowly.
Squat Variation: You’re familiar with the classic squat, where campers start in an upright position and lower themselves by bending their knees and keeping their backs straight. If your campers are beginners, you can do this without weights. If your campers need something a little more challenging, then have them lower and raise their body on leg (while extending the other leg out in front of them).
Tuck Jump: Campers should start in a slightly crouched position and explode upwards, jumping as high as possible (while bringing knees to chest as you jump).
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 (or chin ups). Vary which way the hands are facing as well as the spacing of the hands to target different slightly muscles and to make it more or less difficult.
Triceps Dips: Here you’ll need something elevated, such as a stair, sturdy crate, or even a log. Campers should sit on the elevated surface and rest their palms on it (fingers pointing down). Then campers can lower themselves off the platform using their triceps muscles, and raise themselves back up.
Push Up Variations Staggered push ups,spiderman push ups in addition to regular push ups or decline push ups. wall push ups can aslso be substituted
Wall Sit: Have campers stand with their back against a wall , then slide into a sitting position (as if they were sitting on a chair). Have them hold this sitting position for as long as possible.
L-Seat: Have campers sit on their butt on the ground with their legs extended in front of them and feet and toes flexed forwards. They should put one hand on either side of them, palms resting on floor, and raise their body off the floor using their arms. Hold for as long as possible.
Calf Raise: Here you have campers stand upright, and then raise themselves up onto their toes. To make it more challenging, have them put their toes on a small platform (like a board).
Planks: 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.
Burpee 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.
You can also substitute Mountain Climbers
And there you have it: 13 bodyweight exercises that you can have your campers perform individually or as part of a circuit. Best of all, you can do these exercises anywhere. So whether you’re holding a bootcamp in a gym or at a local park, you can put your campers through their paces and really challenge them with these exercises.
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