Outdoor Bootcamp In The Park

This one is for those of you in warmer clients during this time of the year. Use the different features around your park to create a fun workout for all levels.

Team vs. Park

Warm Up

5 minute mobility warm up.

Walking tag variation in a marked off area. I played amoeba tag.

Rules

Split the group into teams of 4 people. Group teams based on fitness level (similar fitness levels). Teams are to complete as many locations as possible in 25 minutes.

Note: If a team roles the same number 3 times or more during the work period they can re-roll.

Main Bit

Pick out some areas around your park for your locations. Use landmarks that your clients will know that take no more than 3 minutes to run to. Here’s the one’s I used:

Locations:

Each number relates to a number on the die. The ‘Grass area’ is also where the dice are, so no run is required for those stations.

1. Grass area – Strength 5

Complete 10 reps of each, one time through:

1. Narrow Push Ups
2. Push Ups
3. Squats
4. Jump Squats
5. Winter Burpees

2. Grass area – Swing Time

Complete once:

1. 30x KB Swings
2. 10x band rows
3. 30x KB Swings
4. 10x band rows
5. 30x KB Swings

3. Path down to boathouse – The Snake

Run the snake 2 times. (The snake is a steep 100m path that zig zags up a rather steep hill)

4. Car Park – Sprints

Sprint five car park space widths (~25m), walk back. Repeat for a total of 5 sprints.

5. BBQ Area – Dippage

The BBQ area contains lots of benches, good for step ups and dips. Complete once:

1. 30x dips
2. 10x step ups each leg
3. 20x dips
4. 10x step ups
5. 10x dips
6. 10x step ups

6. Oval – Jumps

Travelling jump squats across the soccer pitch penalty box (~30m). Complete just once before returning to roll the die again.

Target Stations

Set a goal amount of stations to complete for each group. Use these numbers as a guide.

Beginners        6
Intermediate  7
Advanced        8

Cooldown

Stretch

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Image: PolandMFA

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.