Corporate Fitness and Active Aging

Corporate Fitness: Free Workout Friday - Mini Boot Camp

free workout friday

If you have ever thought about trying out a boot camp, but are intimidated by the name, you aren’t alone! Boot camps will typically rotate between high intensity intervals of both cardio and strength. They also add in elements of speed, agility and power. Many boot camps will take place outdoors and use elements like natural hills, sidewalks and park benches to make for more interesting workouts. Other boot camps can make use of fitness equipment such as agility ladders, parachutes, and small hurdles. To sum it up, these classes never have a dull moment, and you can be assured you will leave having had an exhausting total body workout that challenged you at your individual level.

To give you a taste of what kinds of exercises might take place in a boot camp, try the workout below. Then, take the next step and to sign up for a boot camp class at NIFS! Remember that many instructors are able to give individual modifications to exercises to take the intensity up or down, depending on participant needs.  

Begin with a warm-up including 30 seconds of each:

  1. Jog in place
  2. Arm crosses
  3. High knees
  4. Shoulder rolls
  5. Butt kicks

Then, for the workout, complete 30 seconds of each exercise. Return to the beginning, and complete again for a second round. As your body becomes conditioned, work up to completing 45 seconds of each exercise, 3 rounds through. 

  1. Burpees
  2. Crabwalk
  3. Cone jumps
  4. Walking lunges
  5. Plank row
  6. Power jumping jacks
  7. Pike push-ups
  8. Wall taps