The Quick & Effective Outdoor Bootcamp

We all dream of that perfect beach body, and we know that we can achieve it – with the right motivation and the right workout. We’ve even heard that you can get that firmed, toned body from just short workouts of 20 – 30 minutes!

And yes, you can, but there’s a catch. If you only want to work out for 20 minutes, you need to make sure those 20 minutes are filled with super effective exercises, and more importantly, that you work harder than you ever have before.

We’ve but together this insane 20 minute outdoor bootcamp-style workout that you can do absolutely anywhere (it’s ideal for the beach!) but you need to bring the drive, the commitment and the energy to work to your max – for each and every functional exercise. It’s the definition of a total body workout, and it will help you shred that fat and get ripped.


Round 1 – The Warm Up

Firstly, you need to make sure your body is warm and your muscles are engaged. We’ve worked the warm-up into the first 5 minutes of your workout, slowly ramping up the intensity as you move through each exercise.

• First minute: Start with a gentle job, then break into star jumps (or jumping jacks), making sure your whole foot lands on the floor when you jump out, including the heels.

• Minute 2: Staying standing, return your feet to shoulder width apart, and perform a basic squat exercise, chin and chest up. Extend your arms over your head for the second half of the minute.

• Minute 3: Drop to the floor, and raise up on your hands in a plank position. Lower down onto your forearms keeping a straight line with you body and your abs engaged. Raise back up into the full plank, on your hands, and repeat.

• Minute 4: Return to the full plank position, and commence 1 minute of mountain climbers! Start slow if you need to, and build up speed, alternating between each leg.

• Minute 5: Stand back up and crouch down into a squat position. Explode up and off the floor in a jumping motion, before landing on bent knees and returning to a squat. Complete 1 minute of squat jumps!


Round 2 – Ramping Up The Intensity

With your body sufficiently warm, and your muscles ready for action, it’s time to get serious with this workout and ramp up the intensity and effort required.

For the next 10 minutes, you’re going to push as hard as you can, without a break from exercises. You’ll start with a 30 second active rest period, and follow this with a minute long exercise. Repeat this sequence, 30 second active rest, 1 minute of a hard core exercise.

• High knees (march, jog or sprint) – 30 secs

• Burpees – 1 min

• Squats (or squat jumps) – 30 secs

• Tricep Push-Ups – 1 min

• High knees – 30 secs

• Side plank (with leg raised) – 1 min

• Squats (or squat jumps) – 30 secs

• Side plank – opposite side (with legs raised) – 1 min

• Alternating reverse lunges – 30 secs

• Wide arm push ups – 1 min

• Squat thrusts (or mountain climbers) – 30 secs

• Burpees – 1 min

• Alternating reverse lunges – 30 secs

• Bear crawls – 30 secs


Round 3 – Hitting the abs

The final round of the outdoor bootcamp workout targets your abs and core, tightening and toning that stubborn middle area. You can also use this round to work a cool-down in, so you really will be done and dusted after just 20 minutes.

• Minute 16 – Tricep Dips: Get into a crab position, and bend your elbows to dip your bum down to the floor, pressing back up to straighten arms and raise body.

• Minute 17 – Russian Twists: In a sit up position, raise your legs off the floor, tipping your body back slightly from the hips, and then rotate your entire torso (not just your arms or shoulders) from side to side.

• Minute 18 – V Sit Ups: Lie on your back, with arms outstretched behind your head and legs lifted slightly off the ground. Crunch together, bringing arms to your raised legs in a V position, and hold briefly before returning to your starting position.

• Minute 19 – Inverted single leg reach: Lying on your back on the floor, arms at your side, raise up one leg, pointing your feet to the ceiling. Slowly reach up with your arms, crunching your abs as you stretch up to touch your feet (or as far as you can reach). Alternate legs and repeat.

• Minute 20 – Downward-Facing Dog: For the final movement, we draw on yoga. Arch your body, palms and feet on the floor in the downward dog position, and just control your breathing, slowing your heart rate and holding still for the last minute.


Find out more about these exercises, and get extra help if you need, from any of the PTs in our gym.

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  • Hale Country Club
  • Clay Lane, Hale
  • Cheshire, WA15 7AF
  • Sat Nav: WA15 7AL
  • 0161 904 5939

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