Welcome to the third of six free 1 hour bootcamp routines! If you stumbled across this workout by accident, feel free to sign up to get all six workout ideas.
Bootcamps are about getting results. One of the best ways to do this is to introduce crosstraining into your workout programs.
The program was created for a specific park but you can create a similar workout using the features of your bootcamp location.
Location Location Location 2.0
Duration: 1 hour
Move through a basic mobility warm up and then jog to the first location.
Squaterrific hill runs
Location: Grass Hills
Run to the top of the hill, do 10 squats. Run back down, do 9 squats. Run to the top and do 8 squats and so on until you reach 1 squat.
Location: Picnic Tables
3 rounds of bench dips and pushups/bench pushups. Spend 30 seconds on each exercise.
Partner sumo walk run
Location: Oval Field
One client moves from point A to point B in a sumo squat walk. Their partner runs to point B and back. When they reach their partner they swap roles.
Abs and up
Keep rotating through the circuit for 3-5 mins.
- 180 degree clocks with feet elevated (or ground to be easier)
- 10 bench dips
- 1 lap up and down the amphitheater
Climb and climb
Location: Oval Railings
Round 1: 40 seconds each exercise. Round 2: 30 seconds. Round 3: 20 seconds.
- Inverted rows
- Mountain climbers
- Seal inverted rows (Hold your body underneath and parallel to the bar, on the first row pull your head to the right as you reach the top of the movement. On the second row pull your head tot he left. Continue alternating for the remainder of the time.)
- High knees
Jog back to meeting location and stretch.
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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.