Outdoor Boot Camp
Step-ups is a great butt and thigh exercise. This weight loss workout also challenges your stabilizer muscles and helps your balance and core strength. Tables and benches are an awesome outdoor boot camp prop, and can be found in most parks.
Circuit training is one of the best ways to lose weight because it challenges your whole body. This type of training utilizes short bursts of energy, isometrics, and burns ton of calories in the process. Circuits are definitely a huge part of boot camp workouts, and you can count on tons of variety in the process.
Side planks are great for many reasons. One of the best parts is that they do not require any equipment. They will help strengthen your obliques, abs, shoulders, hips, and arms. They can also be modified for any outdoor boot camp by first bringing the top foot in front of the bottom foot, or if that is too difficult, dropping the bottom knee down is another alternative to make it easier. When you do a side plank, you want to make sure and tuck your bottom elbow directly under your shoulder. This will help prevent un-necessary strain on that shoulder. Lift your bottom hip up as high as possible, and you will really feel your oblique on that side getting a great workout, and toning your love handles is always a nice bonus.
Pushups is one of the BEST exercises that can be done for strengthening your arms, shoulders, chest, and abs. Pushups should be added to any outdoor boot camp workout as they can be done with just you, no props needed. The more pushups you do, the more you will be able to do. If you are a beginner, you can start them up against a wall, then progress to a table, down to your knees, and finally to your feet. Do them wide, narrow, side to side, and declined (putting your feet on a bench). Try them all… you will be shocked to see the increase in strength you will achieve.
Stretching is a HUGE part of our boot camp workouts. At the beginning of every workout we warm up to get our blood flowing, stretch the muscles to help with injury prevention, workout, and then stretch again at the end. Stretching has many benefits including helping to lengthen your muscles, keeping your joints in alignment, blood flow, and eliminating muscle pains. Stretching should be included in EVERY weight loss workout.
Partner Band Running
Partner band running is a great addition to any outdoor boot camp workout. It not only makes it super fun to have a partner working with you and pulling you back, your competitive nature can come out as well. Whatever resistance you give to your partner, you can rest assured they are going to give right back to you. band running is a great way to improve your cardiovascular fitness, get your heart rate up quickly, as well as strengthen your quadriceps, core, and arms.
We do squats for a variety of reasons. The primary muscles worked are your glutes, quadriceps, and hamstrings. Squats are a compound exercise because they use many muscles to recruit muscle fibers. Working larger muscles in your body such as the quads require more work, and so burn more calories in the process. Squats done properly also work your core muscles as you need them to get down deep. So make sure to draw in your abs, sit back deep into your imaginary chair, inhale on the way down, and exhale on the way up.
Deadlifts are a great exercise for the butt and hamstrings, but must be done with care. If you round your shoulders and go all the way down to your feet, you will really feel your lower back, which is what we DO NOT want to feel. To do this exercise correctly you need to pull your shoulders back, pinch your shoulder blades together, and ONLY go down to a flat back and no further. Keep your knees softly bent, and you will feel it in the hamstrings if done correctly. Finally, pull your abs in and this exercise is a great addition to your outdoor boot camp plan to LIFT the butt.