Birthday Bootcamp Workout

Hi Guys I hope you are having an awesome week.  It has been a fun week around here.  We went on a hike, saw The Hunchback of Notre Dame (highly recommend seeing it)  at the Idaho Shakespeare Festival and did a bedroom makeover.  It has been quite busy.  

My Birthday is next week and I have been celebrating early.  It’s the big 4-0!  My class members at the gym brought me gifts and this giant chocolate chip cookie.  Which tasted amazing with my coffee.  I even dug into it on the way home it smelled so good!   I am so spoiled.

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I have an awesome workout brought to you by my hubby!  It was his Birthday gift to me.  I am still sore!  I thought I would share it with you so you can give it a try.  You can do this workout easily at home, the gym or at the park.  I would recommend doing it outside to change up your equipment, terrain and the atmosphere.  You do not need any equipment, however if you don’t have soft surface like grass I would recommend bringing a towel or mat for the abs.  You can even get your kids involved too! 

Bootcamp Workout

You will need to mark out a 40 yard distance for this workout.

Workout Format:  In honor of the Birthday (July 25, age 40), we did 7 combo exercises 25 reps or a distance of 40 yards. Repeat each combo twice.  

Warm Up (do each exercise down and back 40 yard distance)

  • High Knee Pulls
  • Single Leg Touches
  • High Skips
  • High Knees
  • Grapevine
  • Butt Kicks
  • Inch Worm
  • Sprint

Combo 1

  • Inverted Row (we used swings and playground equipment
  • 25 Jumping Jacks

Combo 2

  • 25 Push Ups
  • Low Grapevine 40 Yards (this is like a moving curtsey lunge)

Combo 3

  • 25 Prisoner Squat with Alternating Knee to Elbow (start with right knee for first round, left knee second round)
  • Crab Walks 40 Yards

Combo 4

  • 25 Hip Ups (right side for first round, left for second round)
  • Walking Lunges 40 Yards

Combo 5

  • 25 Bicycle Crunches
  • Moving Burpees 40 Yards

Combo 6

  • 25 Sumo Squat Jumps
  • Bear Crawls 40 Yards

Combo 7

  • Plank Spider (in plank position bring your right foot to the outside of your right hand then alternate sides)
  • 40 Yard Sprint

Cool Down

  • 1 Mile Jog or Walk (optional)
  • Stretch:  Be sure to stretch your hamstrings, quadriceps, calves and upper body. 

Give it a try and let me know how it goes so I can report back to the hubby.  Have an amazing weekend.  

Outdoor Park Boot Camp Workout

I hope you all are enjoying your Labor Day weekend.  It’s nice to have an extra day to get stuff done.  Since I didn’t have to workout super early today, I decided to change things up and invite some of my friends to an outdoor workout in the park.  A change of scenery can really motivate you and push you on a different level.

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The Outdoor Park Workout

For this workout you don’t need any additional equipment.  You will be using bodyweight and park benches for this equipment free killer workout.  

Here’s what you do need:  A mat or towel , (I don’t like laying in the grass) water,  park or large outdoor space.  My park has a nice hill but if you don’t have access to hills you can sprint on a flat grassy area or path.  

Warm Up:  Jog 1 Mile at an easy pace (you can replace the jog if needed with a dynamic warmup)

Round 1

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Walking Lunges
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Tricep Dips (using park bench or elevated area)
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Burpees
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squats
  • Sprint Uphill (about 50 yards) Jog Down
  • 1 Minute Plank

Rest between if needed

Round 2 Plyometric

  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Squat Jumps
  • Sprint Uphill (about 50 yards) Jog Down
  • 20 Step Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 15  Plyo Push Ups
  • Sprint Uphill (about 50 yards) Jog Down
  • 30 Lunge Hops
  • Sprint Uphill (about 50 yards) Jog Down
  • 15 Reach Down Jacks
  • Sprint Uphill (about 50 yards) Jog Down
  • Bear Crawl (50 Yards up the hill and down)

Complete 1-2 times through or more if time permits.  Try to finish as many rounds as possible in 45 minutes. 

Cool Down:  Jog Easy 1 Mile and Stretch

This is designed to be a tough workout.  Be sure to push yourself, however most of the exercises can be modified if needed.  

outdoor bootcamp workout

Thanks to all my awesome friends who came out for this workout on this chilly wet morning.  It was so much fun and such amazing energy. 

Have a great week.  Let me know in the comments if you try this workout. I would love to hear how it went.