The Outdoor (Backyard) Total Body Bootcamp Workout

The Outdoor (Backyard) Total Body Bootcamp Workout

• Sprints
• Bear Crawls
• Side Leaps
• Jumping Jacks
• Step-ups
• Bench Push-Ups
• Bench Dips
• Side Step Squat
• Running Butt Kicks
• Running High Knees

Keep reading to find the step-by-step guide with videos and descriptions of each of these exercises.

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With the beautiful weather, my kids are wanting to play outside every single day.

I decided to design a workout that you could do in the backyard while your kids are running around.

Even if you don’t have a large backyard, you could easily do this in a park or anywhere outdoors (or even indoors) that gives you some room to move.

Hope you enjoy this bootcamp workout. 

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WHAT ARE THE BEST STRENGTH TRAINING EXERCISES FOR OUTSIDE? 

Include outdoor work outs more often- it’s a great way to get some sunshine, vitamin D, and relieve stress while you are exercising. 

You don’t always need a gym full of weights to get in a great strength workout. It can be simple to strength train outdoors with exercises such as the ones you’ll find below. 

It is a great idea to mix up your workout routine every once in a while and this total body bootcamp is the perfect workout to try today. 

 

Outdoor Total Body Bootcamp Workout

This outdoor workout includes 10 moves, you’ll do each of them and then repeat the whole thing again 2 or 3 times. 

Equipment needed:
-large, grassy outdoor area (or large open indoor area)
-bench, table, chair, or step to step up on

The Workout

1. Sprints
Sprint the entire length of the yard as fast as you can, then jog back.
Repeat 5-10 times (depending on the size of your yard)

2. Bear Crawls
Bear crawl the entire length of your yard and back.
(Not sure how to do a bear crawl? Watch this short instruction video to see it in action.)

• Start on all fours- hands and knees on the ground while keeping your back flat. 
• Crawl forward moving opposite hands and feet together, without letting your knees touch the ground. 

Repeat 2 times

3. Side Leaps

• Stand with your feet together.
• Slightly bend your knees and hop as far as you can to the right, landing on your right foot.
• Hop back to the left, as far as you can, landing on your left foot. 

Repeat 10 times on each side (20 total).

4. Jumping Jacks

• Start with your feet together and your arms relaxed.
• Jump and separate your feet while bringing your arms up overhead.
• Jump again and return your feet and arms to the starting position.

25 jumping jacks

5. Step-ups

• Using a picnic table, bench, sturdy chair, or even the bottom step of a flight of stairs, turn your body perpendicular to the step, so that your right foot is closest to the steps.
• Step up onto the step, bring your left foot up, and then step back down to the ground. 

Repeat 15 times, then switch and turn, stepping up with your left foot. 

6. Bench Push-Ups

• Using a picnic table, bench, sturdy chair, or even the bottom step of a flight of stairs, stand facing it and place your hands on the seat.
• Walk your feet out behind you until your legs are fully extended.
• Lower your chest to the bench and use your arms to lift your chest again.

Repeat 15-20 times.

7. Bench Dips

• Using a picnic table, bench, sturdy chair or even the bottom step of a flight of stairs, sit on the edge of the bench and place your hands on either side of your bum.
• Scoot your backside off the edge of the bench, supporting your body weight with your hands.
• Bend your arms at your elbows, bringing your upper arms almost parallel to the ground, then use your arms to lift your body back up to starting position.

Repeat 10-15 times.

8. Side Step Squat

• Stand with your feet together, then leading with the right leg, take a large step.
• With your feet spread far apart, squat down and come back up. Lift your left leg to meet your right leg and then keep stepping towards the side. 
• If you have a lot of space, you can do this exercise the entire length of the yard or if you are short on space, just step back and forth.

Repeat 10 times on each side (20 total).

9. Running Butt Kicks

• Stand with your feet pointed straight ahead and shoulder-width apart.
• Start to run/jog forward, bringing your heel to your glutes with every step – be careful not to arch your back.
• This move isn’t so much about running distance as it is bringing your heel to your bum repeatedly.
• Run the entire length of the yard (or space you are working out in) and back.

Repeat 2 times.

10. Running High Knees

• Stand with your feet pointed straight ahead and hip-width apart.
• As you run the length of the area you are working out in, lift your knees as high as possible with each step (try to at least get them to your waist).
• If it helps, hold your hands in front of you at waist-level and try to have your knees touch them each time.
• This move isn’t so much about distance as it is getting your knees up high (it’s a great ab workout).

Repeat 2 times.

Beginners: Do entire workout 1 time.

Intermediate: Do entire workout 2 times.

 

 
Looking for some more great at-home workouts? I’ve got you covered. 

8 Minute Abs Workout Routine At Home

15-Minute At-Home HIIT Workout

1000 Calorie At Home Cardio Workout (Total Body)

15-Minute At Home Arm Workout Without Weights