When you join the military, you go through basic training or boot camp. This period of time is meant to prepare you to live a new life. This training changes you mentally and physically and is meant to build you up and weed out the weak. If you do not want to join but like the idea of starting a new, challenging, more physically fit and mentally focused life, then boot camp is for you. Use the military style of discipline to plan your own boot camp fitness routine in a 12-week program.
Running
You cannot have an authentic boot camp without running. Your runs should begin at the start of your 12-week program around two miles and progressively lengthen until your team is able to run for longer stretches. True military form will include all-weather obstacles as well as hills. To make it more fun, run in group formation, using cadence calls to complete the genuine feel of basic training. Cadence calls require a "caller" to sing out lines in rhythm with your feet movements. Then your team responds with synchronized replies. For instance, the caller sings out, "I'm in boot camp, so I run." And your team repeats the call. Then you sing, "I won't stop until I'm done." Your team again repeats the call. You can always add, "Sound off," which signals the response, "one, two," then, "Sound off," again responded by, "three, four."
Stations -- Option 1
Divide your group into three smaller groups and set up stations with jump ropes, weighted balls and mats for floor exercises. The first group will jump rope. Meanwhile, the second group uses the weighted balls to do "lumber-jack" exercises. To perform the lumber-jack, take the ball high over your head to the right and "chop" the ball across your body and down to the left like you are chopping a piece of wood. Switch sides and focus on your obliques, the muscles on the sides of your midsection. The third group will be on the floor doing pushups. After two minutes, each group rotates. Continue rotating stations until everyone has had three turns at each spot.
Stations -- Option 2
Using the same equipment and rotation of groups, have group one start with "wall-sits" instead of jumping rope, keeping thighs parallel to the floor. The second group can do "star-jacks." To do a star-jack, start out by performing a regular jumping jack, but where the jumping jack ends, squat down and touch the floor. The third group can use the weighted balls and the mats for a variation on sit-ups. Perform a sit-up, but extend the ball over the head when leaning back and hold it out in front when sitting up. Rotate these stations after a minute.
Games
For fun and variety, break up a serious fitness regimen with a couple of games. One game option is to play "Follow the Leader." The leader will take the group through walking lunges, squats with leg drags, and even skipping to get the heart rate up. Take turns letting different people be the leader. Another game to try is a variation on the shuttle relay. Start out by breaking your group into two teams. Set up two rows of five cones. The first person from each team must run and tag the first cone and return to the starting position, then tag the next farthest cone and return to starting, and so on until he reaches the last cone, when he then runs to the starting line and tags the next team member. Each team member in turn completes the same pattern and the first team with all members completing the course wins.
Tips and Warnings
According to the American Council on Fitness, training outdoors requires extra planning. For instance, cold weather may require you to wear layers of clothing to trap in heat. Also, you will want to plan your boot camp experience around the fitness levels of those participating. You want to push your fitness to the next level, but not so far as to cause injury. Always check with your doctor before starting any new exercise program.
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