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:

1. Bodyweight Hill Workout
2. Bodyweight Partner Workout
3. Leg Obliterator Drill
4. My Legs Are on Fire
5. Massive Leg Burnout
6. Plus, there are even more on BootCraft

Okay, let’s get on with explaining how this drill works.

Bodyweight Accumulator Leg Day

A big thanks to Lauren Brennen for sharing this drill with us on BootCraft last month.

• 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).

For example:

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).

1. Prisoner Squat
2. Star Jumps (Jumping Jacks)
3. Sumo Squat
4. Mountain Climbers
5. Lunge Knee Drive
6. Snow Boarders
7. Bridge March
8. Half Burpees
9. Lying Side Leg Raise
10. Burpees

With the run around the court this took my campers approx. 18-22mins. Early finishers were given an ab circuit to complete.

Kyle Wood

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.