You don’t need lots of heavy weights to still give your campers a lower body workout, you can get great results with a bodyweight leg workout like this one.
The Secrets To A Great Bodyweight Leg Workout
Before I jump into the session I’m sharing today, let me share with you a few ways you can mix things up in your lower body bootcamp sessions that only use bodyweight:
- Vary tempo – performing reps faster can turn them into a heart-raising exercise while performing them slower can turn them into a strength and hypertrophy exercise
- Plyometrics – you can take things to the next level by adding hopping or jumping
- Single leg – most clients have one leg stronger than the other, you can up the difficulty and help balance them out by using single leg variations
- Combinations – chain two (or more) exercises together to create new exercise variations
Other Awesome Bodyweight Workouts
If you’re looking for some more bodyweight leg ideas, here are a few more:
- Bodyweight Hill Workout
- Bodyweight Partner Workout
- Leg Obliterator Drill
- My Legs Are on Fire
- Massive Leg Burnout
- Plus, there are even more on BootCraft
Okay, let’s get on with explaining how this drill works.
Bodyweight Accumulator Leg Day
- Drill Length: 18-22 minutes
- Equipment Needed: None (perhaps some cones)
- Group Size: 1 or more campers
Perform these 10 exercises by starting with the first and then every round adding on the next. After each round they will run a lap (we ran around a netball court).
Exercise 1 + Run
Ex. 1 + Ex. 2 + Run
Ex. 1 + Ex. 2 + Ex. 3 + Run, etc.
The 10 exercises I chose alternate between strength and cardio but you can choose any combo and even add in weights or steps (10 reps each exercise).
- Prisoner Squat
- Star Jumps (Jumping Jacks)
- Sumo Squat
- Mountain Climbers
- Lunge Knee Drive
- Snow Boarders
- Bridge March
- Half Burpees
- Lying Side Leg Raise
With the run around the court this took my campers approx. 18-22mins. Early finishers were given an ab circuit to complete.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.