Exercise Ideas for Your Own Personal Boot Camp Session Outside of the Gym!

Monument Stair Running

• Starting at the bottom, run up the stairs as fast as you can, hitting every step or every other step.• Lower and pump arms to help bring your knees up higher and increase speed. • Once you reach the top, touch the gold door, take the

stairs back down, and repeat. • This is a great cardio workout, and it helps to strengthen the legs.

• Keeping both feet together, use arms for momentum to help hop up to the next step.

• Try to keep feet together at all times. • This will challenge your

coordination and heart rate for a good cardio workout.

DOUBLE FOOT HOPS

• Keeping abdominals contracted, lower chest and hips towards the ground.

• Push your body back up to starting position using upper body and abdominals.

• This will help to strengthen your upper body (shoulders, triceps, chest, and upper back).

STAIR PUSH UPS

• Place hands a little wider than shoulder width apart on a step.

• As quickly as possible, step up and down, leading with the same foot for 30 seconds each (or longer for higher intensity).• Be sure to place your whole foot on the step.• This will get increase heart rate for a short burst of cardio.

QUICK STEP UPS

• Find a flat, straight surface for short distance sprints. • Go back and forth with short rest

periods in between to maintain increased heart rate. • Be sure to use your arms, keeping

them low.

STRAIGHT AWAY SPRINTS

• Place hands behind you on a ledge, keeping elbows back (as opposed to out to the side), palms facing back. • Bend at the elbows to lower your body. Exhale and push yourself back up, extending the elbows by contracting the back of your arms. • The further out your feet are, the more difficult it will be to push yourself up. To add more intensity, lift one leg. • This is a good strengthening exercise for your triceps (the back of the arm).

TRICEP DIPS

• Place hands on the ground or elevated on a couple of stairs. • Contract abdominals and alternate

bringing a knee into your chest. • Do this for 30 seconds (or longer for

higher intensity).• This works the core, upper body,

and increases heart rate.

Mountain climbers

• Staying light on your toes, lift one foot and tap up on step. • Switch feet quickly, keeping abdominals contracted.• This exercise provides a leg and cardio workout.

UP TAPS

• Stand with feet a little wider than shoulder width apart, toes facing forward.• Sit back, bending at the hips while

keeping knees over ankles. • Your weight should be back on your

heels and your bottom should lower to touch (or as close as you can) the bench behind. • Stand up pushing through your heels.• This exercise strengthens the lower

body.

BENCH SQUATS

• Take a wide step forward down the ramp, both feet straight.• Both knees should be bent and front knee over the front ankle.

RAMP LUNGES

• Lunge down by bending back knee and pushing yourself up through the front heel and back toe. • Once standing, bring other foot forward and repeat.• This strengthens the lower body.

• Place spine against a flat wall.• Keep chest up and push your shoulder blades into the wall. •Walk feet out so the knees

are over the ankles once the hips are bent• Knees should be bent (at 90 degrees,

if possible).• Add more intensity by lifting one leg.• This strengthens the lower body.

WALL SIT

• Go up onto elbows and toes, keeping body in a straight line.• Push your weight back onto your feet, keeping shoulders the elbows.• Pull abdominals in without holding your breath (try not to arch back). • This will strengthen your entire core.

• Add variety by extending arms so you are in a push up plank position. • Still push weight back towards your feet.• Don’t let your back arch, and keep shoulders over the hands.

grass PLANKS

• Lie flat on back and push spine down.• Keep elbows wide, hands supporting

your head, and chin lifted up away from your chest. • Exhale as you use your abdominals to

lift your chest & shoulder blades off the ground. • Hold at the top for a few seconds, then

return to starting position and repeat.• Do not pull on head or strain your neck.

Focus on using core muscles.

lawn crunches

• Push spine down flat and place hands behind your head while keeping chin lifted.• Keep elbows wide as you lift and rotate shoulder blades to the

opposite knee. • Extend legs out slowly and keep them low to the ground.• This will strengthen the obliques (sides of your torso).

Oblique bicycles

• Place feet up on a step so they are elevated higher than hands.

Elevated push ups

• Place hands a little wider than shoulder width apart, keeping shoulders above the hands. • Lower upper body

towards the ground.• Exhale as you push up to

starting position using upper body and abdominals.

• Keeping legs bent, shuffle feet sideways.• Stay in a half squat position to incorporate muscles in the lower

body.• Try not to cross your feet; move sideways in the same direction,

then switch directions back to the starting location.

Defensive slides

Side step downs• Start with both feet on top of the

bench, close to the edge, and parallel to the bench.• Step down with outside foot, keeping

the knee of the top leg in line with the ankle.• Return to starting position by pushing

body upward through straightening the top leg, keeping your weight in the heel.• Perform 30 seconds on each leg (or

more for increased intensity).• Strengthens the lower body.

Army crawl• Balance body on your elbows and knees, and begin crawling

forward by lifting an arm and the opposite leg at the same time.•Move as fast as possible, take a brief rest, and begin again.• Total body strengthening and cardio exercise.

Crab walk•With the front of the body facing

upwards, get on all fours.•While moving one hand and opposite

foot at the same time, travel either forward or backward as fast as possible.• Keep hips up and core tight.• Take a brief rest and repeat.• Strengthens arms, shoulders, legs, and

core.

BEAR crawl

• Get on all fours and walk as fast as possible, moving one hand and foot together at a time. • Travel as far as possible, take a

brief rest, and try again.• Provides a total body strength

workout.

Hill sprints• Begin sprinting up hill, leaning forward

and deliberately pumping arms and shoulders as you propel yourself upwards.• After reaching the top, jog or walk

back down and begin again.• It is important to be properly warmed

up before attempting hill sprints. Begin with only a few, then build up to more in subsequent workouts.• Strengthens legs and provides a cardio

workout.

Skater lunges• Starting with feet shoulder width

apart, take a wide step out to the right with the right foot.• Swing left leg back behind the right as

you reach towards the right foot with the left hand (picture A).• Repeat on the other side (picture B),

and continue hopping side to side.• For added challenge, stay low and

avoid letting the back foot touch the ground.•Works the lower body and provides a

cardio workout.B

A

High knees

• Standing with feet hip-width apart, alternate lifting the knees as high as possible. Drive knee up toward your chest with each repetition.• Stay light on the toes and

contract core during this exercise.•Works lower body and core and

provides a cardio workout.

Jumping jacks• Begin with feet together, arms straight down at sides.• Bending knees slightly, jump feet apart until they are wider than

your shoulders. At the same time, bring arms out and up overhead. • Jump back to the starting position.• Provides a cardio workout.

All pictures were taken

in downtown

Indianapolis.

American Legion Mall

Veterans Memorial Plaza

Indiana War Memorial Museum