Bootcamp Session with No Equipment? Here’s How to Do It!

There are no excuses for shirking on your exercise with this equipment-free bootcamp workout! All you need is the space, a timer to set your intervals, and you! You’re ready to go? Here’s what’s involved!

The Warm-Up

The warm-up for your boot camp session should involve 30 to 60 seconds of each of the following, with a 10-second break in between. Once you feel ready, you can move on to the full routine. Warm-up is as follows:

• Jump squat
• Single-leg deadlift
• Side lunge
• Reverse lunge
• Jumping jack

Each of the above should be performed as standard so that you prepare your body for the real business, which comes next! You’re ready to move on? Let’s get started!

The Workout

The workout involves a variety of exercise routines, some you will be familiar with. Here’s the running order, with explanatory notes where we felt necessary! Do them as quickly as you can, with a timer set at one minute, and rest until the minute is up each time.

1: Jump squats – just the usual type, do five as quickly as possible, then rest until the timer.

2: Hand-release push-ups – do ten of these quickly; starting in your usual high plank, lower your body to the floor until touching, then use your hands to push back up.

3: Prisoner Squats – 15 prisoner squats as follows: start with feet at shoulder width and your hands behind your head, where they stay throughout. Bend at the knees and push into the glutes into a squat position. Hold your position a few seconds and then push up with the heels.

4: V-up – lie flat on your back, legs stretched out and arms raised. Using your core, bring the hands and feet to meet, then lower slowly in full control. Perform this 20 times.

5: Walking lunge – do the following 20 times: stand with feet together and hands-on-hips and take a step with your right leg. Place the heel down first. Lower right down with both knees bent until near the ground, then raise again pushing with the heels, and repeat with the other leg outstretched.

6: Side Lunge – 30 of these performed as above, but with the foot and leg out to the sides instead of ahead.

7: Squat thrusts – 5 of these as you would normally perform them – squatting down and powering back up from standing – to end the routine.

That’s your no-equipment boot camp routine outlined, and now all you need to do is your usual walking and stretching exercises to give your body a bit of relaxation time. This boot-camp routine is quite a strenuous one, so we recommend you build up to the numbers above before you start performing it in full on a regular basis. All you need is a suitable space – outdoors is perfect in good weather – and you can keep yourself in great shape without the need for any equipment!