Summer shape-up series: Outdoor bootcamp

Summer shape-up series: Outdoor bootcamp

Susan Slater-Cotter is a certified personal trainer, group fitness instructor and owner of Seattle fitness boutique STRENGTHstudio. She shared an outdoor bootcamp workout anyone can do at home. Start with a warm up to get your body ready for the workout. That can be 6-10 minutes of a light jogging, jumping jacks or dancing. You will need a mat and a light set of dumbbells for this workout. Start slowly and complete this list of exercises one time through, then set a goal of building up to 3 times through.

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by Caitlin Murphy, Special to KING 5 News

KING5.com

Posted on June 2, 2014 at 10:44 AM

Updated Monday, Jun 2 at 10:52 AM

If you want to test the waters before committing to a class, Slater-Cotter created the following workout that anyone can try at home. 

Outdoor Bootcamp Workout

Start with a warm-up to get your body ready for the workout. That can be 6-10 minutes of a light jogging, jumping jacks or dancing. You will need a mat and a light set of dumbbells for this workout.
Start slowly and complete this list of exercises one time through, then set a goal of building up to 3 times through.  Complete the workout 2-3 times a week with a day of rest in between.

Climbers:
Place your hands on a stable bench or table.  With your arms straight, position your hands beneath your shoulders.  Keeping your body in a plank position, alternate driving your knees up towards your chest as if you are running and aim for speed.  Try not to bounce and be sure to keep that plank position. 

Set a goal of 8-15 climbers per leg.
Need to make it easier? don’t pull your knees as high and go slowly
Want to turn up the heat? do them with your hands placed on the ground


Push Ups:
Get on the ground in a plank position.  Place your hands under but slightly wider than your shoulders and lower your body by bending your elbows.  Aim for a 45 degree bend and then push back to the top.  Be sure not to let your hips sag as you lower your body.  Try to keep your feet close together, or open them wider for stability.

Set a goal of 6-12 repetitions
Need to make it a bit easier? place your hands at an elevation like on a park bench or do them on the ground on your knees.
Want to turn up the heat? place your feet on the bench and your hands on the ground.


Boxer Sit up:
A light set of dumbbells is optional for this exercise. Lie on the ground on your back with your knees bent and feet on the floor.  With your elbows bent, place your hands near your chest.  Without lifting your feet off the ground, come up to a full sit up.  As you reach the top, punch diagonally across your body once to each side.  Lower back to the ground.

Set a goal to complete 8-15 sit ups
Need to make it a bit easier: don’t add weight and just do a small crunch, not a full sit up
Want to turn up the heat: place dumbbells in your hands


Squat:
Stand with your feet slightly wider than hip-width apart.  Turn your toes very slightly out.  Leaving your chest upright, sit back as if you are hoping to land in a chair.  Be sure that your knees stay behind your toes by pressing your glutes back while maintaining a neutral spine and without arching your back.  Keep your core tight to protect your lower back.  Aim to drop down to a 90 degree bend in your knees. Press through your heels, while leaving your toes on the ground and push back up to a standing position.  Squeeze your glutes on the way up for an extra burn.

Set a goal of 8-12 squats
Need to make it easier? Don’t drop quite as low
Want to turn up the heat? After sitting back and down, use your arms to propel you and explode off of the ground, turning it into a squat jump.  Reach high into the sky.  Try using a tree branch as a target.  Land softly back onto your feet, with your knees behind your toes and sit back into the squat and prepare to explode again.

Tricep Dip:
Place your hands shoulder-width apart while seated on a secured bench with your fingers pointed towards your feet.  Slide your glutes off of the front of the bench. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps.  Slowly bend your elbows to lower your body toward the ground until your elbows are at about a 90-degree angle.  Keep your chest out, shoulders down and your glutes as close to the bench as possible.  Once at the bottom of the motion, extend those arms again to raise your body to the top.

Set a goal of 6-12 repetitions
Need to make it a bit easier? keep your knees bent
Want to turn up the heat? straighten those legs or add some weight to your lap

Forward Lunge with Rotation:
With your arms extended straight out in front of you and a dumbbell between your hands, take a huge step forward into a lunge.  Be sure that your front knee does not move past your toe. Let your back knee drop to 6 inches off the ground.  Once in that position, with arms extended, rotate your trunk sideways towards the outside of your front knee and then back to forward.  Repeat with the other side and continue moving across the field lunging forward.

Set a goal to do 8-12 lunges per leg
Need to make it a bit easier: don’t add a weight to your hand and don’t drop your back knee quite as deep
Want to turn up the heat: drop that back knee a little lower and hold a 3-8 pound weight

Plank:
Place your forearms on the ground with your elbows lined up directly beneath your shoulders. Arms should be parallel to your body and shoulder-width apart. Keep your hips lifted and level with your shoulders and your neck in a neutral position aligned with your spine.  Keep your toes pointed down into the ground and hold that position. 

Set a goal to hold for at least 30 seconds
Need to make it a bit easier? open your feet wider or drop to your knees but keep your body long
Want to turn up the heat? stack your feet on top of each other

Side Shuffle:
In a large open area, position your body sideways with your feet open wide and toes pointed forward.  Bend at the knees and drop into a partially squatting position.  Shuffle your body sideways making certain to stay low.  Then shuffle back the other direction leading with the opposite leg.

Set a goal to shuffle at least 10-20 paces
Need to make it easier? don’t drop quite as low and take it slow
Want to turn up the heat? hold a 3-8 pound weight at your chest

Complete this outdoor bootcamp workout in a park or even your own backyard. Once you get the hang of the exercises and as the weather gets nicer consider joining a bootcamp class since the camaraderie of working out with others can encourage and enhance your workout.

To learn more about Slater-Cotter and her workouts visit the STRENGTHstudio website
Or connect with Slater-Cotter on Facebook 

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