Seven Exercises to Add to Your Bootcamp That Don’t Require Fancy Equipment
You don’t have to spend a lot of money on equipment in order to offer your bootcamp trainees a great workout. Indeed, you can do a lot of bodyweight exercises or other no-equipment exercises. But to add variety to your bootcamps – which keeps trainees interested and excited about remaining a member — you can bring occasionally bring exercise equipment to class.
However, that doesn’t mean you need to max out your credit card to get equipment. Just scour your garage and scope out your workout area (such as a playground) – you’ll likely find all the equipment you need.
Here then is a seven-exercise circuit using minimal or low-cost equipment…
TIP: Be sure to begin and end each session with five minutes of light exercise, so that your trainees properly warm up and cool down.
Exercise 1: Pull ups. You don’t have to be in a gym to have your trainees do pull ups. Get creative. If you’re working out in a park, look for a tree with a low, sturdy branch. Or if you’re working out near a playground, there’s probably plenty of equipment there that can double for a chin-up bar.
Exercise 2: Jump rope. To make this circuit station more interesting, you might have your trainees race against the clock. For example, challenge them to get a specific number of jumps completed before the interval is up.
Exercise 3: Weighted squats. Instead of doing bodyweight squats, you can make the exercise more intense by adding weights. Typically the trainee would have a barbell resting on his shoulders or he’d have a set of dumb bells in his hands. If you don’t have these items handy, then you can improvise by using rocks, jugs full of sand or liquid, small pails full of concrete or other heavy items.
Exercise 4: Farmer’s carry. In this exercise, the trainee develops his grip strength by carrying something heavy for as long as possible. It’s called a “farmer’s carry” because people often use big pails full of water, sand or rocks. But you can use most any type of weight (including things like rocks).
Exercise 5: Box jumps. For this exercise you’ll need a sturdy platform that trainees can jump on and off repeatedly for the duration of the interval. (Note: Have trainees lace their fingers behind their heads while jumping.)
If you’re near a park with a baseball field, look at locations like the dugout or even the stadium seating area to see if there are stairs or chairs (bolted down) that can be used for this purpose.
Exercise 6: Elevated push ups. Here your trainees will perform push ups. The only difference is that their feet will be elevated to make it more challenging. You can elevate their feet using a box, a stepping stool, a stair or even something unusual like a fallen tree or a boulder.
Exercise 7: Power medicine-ball drop. For this exercise you’ll need a medicine ball or a similar piece of equipment, and your trainees will need a partner.
One person lies on the floor, face up, arms extended towards the sky/ceiling. The other person holds the ball and stands on a box or other elevated platform at his partner’s head. The person with the ball drops it. The person on the floor catches it, brings it to his chest and then launches it back to the standing person with as much power as possible.
Rinse and repeat. If you don’t have assistants to act as partners for your trainees, then your trainees will need to partner up with one another for the circuit and switch positions midway through the allotted time.
In sum: You don’t need a big equipment budget to whip your trainees into top shape! For even more great workout ideas, go to http://fitnessbootcampworkout.com/ — you won’t be disappointed!