How to create Bootcamp workouts in 5 easy steps

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Why Bootcamp Workouts?

Bootcamp workouts are fun. You work out with other people in a challenging, rugged setting. There’s a real sense of accomplishment and camaraderie completing a difficult workout with others whether you are competing to be first, encouraging others to keep going, or need the encouragement yourself!

Bootcamp workouts are a great workout routine. They involve large functional full body movements that activate a lot of muscle mass. You can get a great aerobic (cardio), anaerobic, and strength training workout all at the same time. You will also burn an average of 10 calories per minute.

Bootcamp workouts can be carried out practically anywhere and require very little (if any) work out equipment. You don’t need an expensive gym membership or any fancy machines. Bodyweight exercises are ideal for military style bootcamp workouts.

How to create a Bootcamp workout step 1: find a location to workout.  One with natural obstacles is perfect. The average public park is outstanding (just make sure you don’t break any city ordinances). look for obstacles such as:

Steps or stairs


Obstacles that can be climbed or jumped over and crawled under. Picnic tables and playground equipment are perfect!

Note: Be courteous of families and children and schedule your bootcamp when you will have the park to yourselves.

Step 2: select the boot camp exercises to perform. 

Click on the infograph on the best for a totally free Periodic Table of Bodyweight Exercises. The exercises are organized horizontally by muscle group and vertically by difficulty.

Pick several exercises for each muscle group and choose a difficulty that will be appropriate. If you aren’t sure how to carry out an exercise correctly, click on the image, and you will get totally free workout videos of Sergeant Volkin demonstrating each exercise.

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Step 3: design your obstacle course. choose a location for performing each bodyweight exercise and make sure there is an obstacle between locations. Bijvoorbeeld:

Run up a hill and then do some pushups

Run backwards down the hill.  When you get to bottom, do jump squats

Run up the stairs and do vertical crunches

Run down the stairs and do tuck jumps

Do a burpee, climb over the picnic table, do a burpee

Use your imagination, be creative, and take advantage of natural obstacles.  Anything that involves moving your body upwards against gravity is potentially a great exercise.

Remember to keep your circuit short enough that everyone will remember the exercises.  You can do multiple laps to get the desired workout length.

Step 4: use a stopwatch. Whether exercising by yourself or with others, competition is very important. everyone will push themselves harder and acquire much more from the workout if they are racing the clock.

Step 5: warm up and opt for it!  Make sure everyone warms up properly.  A great warm up is to have everyone carry out a “trial run” of the obstacle course at a slow pace.  This makes sure everyone understands the course and exercises at each station.  Warm up until you are sweating lightly, and then start the clock and opt for it!

How to create Bootcamp workouts with stack 52

Want an even simpler way to design an authentic military bootcamp workout? Use strength stack 52 Bodyweight exercise Cards. Each card is a bodyweight exercise developed by a military fitness expert and actually used by the us military. With strength stack 52, developing a bootcamp is as easy as 1, 2, 3:

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Step 1: find a park or outdoors pace with natural obstacles

Step 2: Shuffle the stack 52 deck and draw as numerous cards as you need for your bootcamp

Step 3: place the cards at various stages in your bootcamp location.

Place a few cards on top of a hill. Run up the hill and carry out those cards.
Place a few cards at the top and bottom of a flight of stairs. Run up the stars to do a few cards and run down the stairs to do other cards.
Place a few cards behind a picnic table. Climb over (or crawl under) the table and carry out those cards.
Place cards a few dozen yards apart. Sprint to the cards, carry out the exercises, and then sprint to another group of cards.
Be creative, the possibilities are endless!


Bootcamps can be an aweEen manier om mensen te ontmoeten, vriendschappen op te bouwen en elkaar aan te moedigen en te motiveren om uw fitnessdoelen te bereiken. Bootcamp -trainingen zijn moeilijk, maar het gevoel van voldoening blijft bij je en helpt je te beseffen dat alle uitdagingen in het leven kunnen worden aangegaan en overwonnen.

Je training kan leuk, effectief en echt plezierig zijn, hoewel het moeilijk is. Fitness is een levensstijl en het geheim van fitness geniet van het proces. Je training kan je fit maken, je gezond houden, je fysiek, mentaal en emotioneel versterken en je verbinden met enkele opmerkelijke vrienden. Mijn training is het beste deel van mijn dag. De jouwe kan ook zijn.

Dit korte artikel is geschreven door Kurt Boyd, Fitness Fanatic, en directeur van Strength Stack 52, een duidelijke manier om lichaamsgewichtoefeningen om te zetten in leuke, competitieve trainingen die overal kunnen worden uitgevoerd. Ga voor nog veel meer informatie naar

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Disclaimer: bootcamp -trainingen kunnen inspannend zijn en u moet advies vragen aan uw arts voordat u een trainingsprogramma start. Inherente risico’s zijn aanwezig in elke fysieke activiteit. Het is uw verantwoordelijkheid om goed op te warmen en uit te strekken, elke beweging correct uit te voeren en uiteindelijk te beslissen of u al dan niet in staat bent om de oefening/training uit te voeren zonder letsel op te lopen. Het is uw verantwoordelijkheid om uw bootcamp -trainingscircuit te beoordelen op veiligheidsrisico’s. Uiteindelijk bent u verantwoordelijk voor uw eigen veiligheid.

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