Got 30-40 minutes to hit the gym or park for a workout? Need a few ideas? Here’s how to create your own tough bootcamp session, no equipment required!
The benefits? Increased fitness, happier moods, more brain power to get you through the afternoon and a bit of bonding time with whoever else you can convince to join you!
1. Warm up by jogging slowly for 2-3 minutes – you should be going slow enough to hold an entire conversation without losing your breath.
2. Next, choose one exercise from each of the four body part categories below and complete as many repetitions of it as you can in 60 seconds. If you’re not sure what some of these exerises are, just type the name of the exercise into Google, where you’ll find plenty of photo and video demonstrations.
3. At the end of each 60 seconds, move on to the next exercise without a break.
4. Once all your strength stations are done, choose a cardio exercise and complete that at full pace, moving as fast as you can, for a final 60s.
5. When you’re finished with the cardio station, take a full minute’s break before repeating the entire sequence again.
6. Do 3-5 rounds all up, depending how long you have for your lunch break.
Note: If this is the only organised/intense exercise you’re getting, aim for 2-3 sessions per week, then mix it up by swapping the boot camp session for a run, walk, or yoga class on your ‘in between’ days.
Here are your DIY boot camp strength & cardio station options - choose one from each category and switch it up each session for best results.
Station #1: LEGS/BOTTOM
• Lunge walks
• Reverse lunge to knee drive
• Lateral lunges
• Hip raises
• Step-ups (use a chair, step, or stable surface for these)
Station #2: ARMS/CHEST
• Tricep dips / tricep push-ups
• Handstand holds
• Monkey bar laps
• Up/down plank (in plank position, moving from balancing on your hands, to your elbows and back again, continuously)
• Bicep curls, holding water bottles or rocks
• Shoulder press, holding water bottles, your school bag, or books!
Station #3: BACK
• Superman rows (prone rows from the ground)
• Plank opposite arm & leg raises
• Reverse plank (front side up, resting on elbows and heels)
• Monkey bar chin-ups
• Fence pull-ups
• Bent over flies
• Plank rows
Station #4: CORE
• Leg lowers
• Compound crunches
• Bicycle crunches
• Russian twists
• Mountain climbers
• Cross-leg mountain climbers
• Hanging knee-ups
• Tabletop crunches
• Side plank
Station #5: CARDIO
• Up-and-back shuttle sprints (shuttling about 10-20m)
• High knees
• Star jumps
• Squat jumps
• Lunge jumps
• Fast oval lap
• Stair sprints
• Hill sprints
• Lateral strides (5-10m back-and-forth, touch downs each side)
How to Shake Things Up!
If you get bored of the same old format each time, try switching things up with one of these workout formats instead:
1. Choose one exercise from each section and complete 10 repetitions of each of them, then 9 of each, 8 of each, 7, and so on until you’re down to just one of each. This is tougher than it sounds!
2. Choose a cardio exercise, like burpees and with a friend, take turns each completing one repetition of the exercise, then resting while the other person does their rep. Go back and forth between you, adding an extra repetition of the move every time it’s your turn to work (so 2, 3, 4, etc) and catching your breath when it’s your mate’s turn. When you get to 10 reps, choose a new exercise.
3. Make a mash-up list of exercises (for example, choose 2-3 from each section) and do 20 repetitions of every exercise on the list, then a second round completing 10 repetitions. Good luck!
This content is not intended to be used as individual health or fitness advice and cannot substitute for the advice of a medical, health or fitness professional. Please consult your health care provider before taking part in this or any other exercise program. LifeStyle YOU and the author do not take any responsibility for accident or injury caused as a result of this information.