Itching to get outdoors? Take your workout outside with a backyard bootcamp-style workout! Outdoor bootcamps provide plenty of fresh air, exercise variety, challenge and, above all, fun! You get a total-body workout with cardio, strength, and interval training elements that can produce a high-caloric burn during and after your workout. Plus, you can get your whole family involved in this fun workout!
Create several stations in your yard by setting up an area to do one of the following exercises at each station. Perform the exercise at each station for one-minute, followed by a 30-second recovery time, before moving onto the next station.
Place a coiled garden hose (or other circle-shaped object) on ground and straddle it, with hands on hips. Lower into a squat, then jump as high as you can and tap your heels together in midair. Land with knees soft in starting position (straddling the hose). Repeat for one minute.
Position your hands shoulder-width apart on a secured bench or a step. Move your feet out far in front of you. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Repeat for one minute.
Jack Knife Crunches
Sit on the bench (or you can do this on the floor) with your bottom at the edge of the bench and your legs stretched out straight, with your legs and feet together. Pull your knees in toward your chest as you bring your arms forward and try to touch the side of your feet. Bring your arms back to your chest and push your legs back out straight. If you find this too difficult you can start by keeping your hands behind you on the bench or floor. As your core strength improves you will find your balance does too. Try to continue for one minute (this can be tough in the beginning).
On a high, wide, sturdy box or step, lift one leading leg up and then and step up onto the box with both feet, then step down with the non-leading leg. Repeat for one minute switching legs with each step.
Start in a full push-up position with hands shoulder-width apart on the ground directly under shoulders with your legs extended behind you, and ankles resting on top of a soccer ball. Bring your knees in toward your chest, rolling ankles on the ball throughout the move. Return back to starting position and repeat for one minute.
Start with your legs hip-width apart. Squat down into a sitting position until your thighs are parallel to the floor. Step firmly on your left foot, lift your right leg and kick it out to the side. Bring your right leg down and return to the squatting position. Repeat, alternating legs for one minute.