Outdoor Boot Camp Exercises

Boot camp routines gained popularity in the 2000's and continued to rank high on the American Council on Exercise's "Fitness Trends" survey as of 2009, showing no signs of their popularity waning. Reasons for their popularity stand out: Boot camps offer a full-body, calorie-blasting workout that tones and strengthens while keeping the routine fun. Boot camps also require very little equipment, making them perfect for outdoor exercises.

Walking Squat

You want to take advantage of the great outdoors while teaching a boot camp class, so make your participants move around while performing exercises. The walking squat is a way to really challenge participants' total leg strength. Have participants line up in a single-file line behind you. On your cue, squat down, bending at the knee and pushing your butt out behind you until your thighs are parallel to the ground. Keeping your torso upright and straight, take a step forward with your left leg while remaining in the squat position. Step your right leg forward, in line with your left leg, then continue walking forward, alternating which foot you lead with while remaining in a squat stance. Take 10 to 20 steps forward before standing and resting. Perform three or four sets of the walking squat exercise.

Inch Worm

The inch worm exercise works the entire body, focusing on upper body and core strength. Have participants line up along one side of your exercise field or outdoor space. Instruct participants to start in a normal push-up position -- hands and toes in contact with the ground and torso straight from head to heel. Participants will have to cross the entire exercise space performing the inch worm exercise.
Start the inch worm by walking your feet up toward your hands. While inching your feet forward, you must keep your legs straight, causing your butt to pike up into the air until you form an inverted "V" shape. When your body has piked as much as possible, begin walking your hands forward until you're back in a push-up position. Continue alternating between walking your hands and walking your feet forward until you've crossed the workout space.

Jumping Jacks

Jumping jacks are perfect for an outdoor boot camp because they get your heart pumping and don't require any equipment. Amy Loomis, Sport and Fitness Coordinator in Salem, Oregon, regularly uses jumping jacks as an exercise during boot camp classes. Instruct participants to spread out across the field or space. Starting with legs together and arms at your side, jump legs out while simultaneously swinging your arms out to the side and over your head. Jump your legs back together and while lowering your arms back to your sides. Perform 30 to 60 seconds of jumping jacks between other strengthening exercises.