Getting your kids out of the house and working out can often be a challenge. It can also be hard to get yourself out of the house and working out when you’ve got kids. However, if you create a workout a home that you can both do it’s ideal.
There are many different ways you can create a workout routine that both you and your kids will love. The best part is you don't even have to leave the backyard.
Let’s take a look at what a bootcamp is and how to create your own DIY bootcamp that your kids can enjoy as well.
What is a Bootcamp Workout?
Bootcamp is a type of exercise regime that’s been used around the world as an effective way to get fit and stay active.
From personal trainers, gyms and military personnel, bootcamp has been tried and tested by all. The way a bootcamp is designed is to help you build up your fitness and strength through many different high-intensity exercises that fall within a concentrated time frame.
Bootcamp typically lasts an hour. The fad for bootcamps began in America and was brought over to the United Kingdom in 1999. Ever since then, they have been a hugely popular way for individuals and groups to stay active and work out.
One of the things you’ll notice if you’ve ever done a bootcamp is that there’s not a lot in terms of equipment. This is because bootcamp focuses on using your own body strength to intensify your workout.
A bootcamp is great for kids because it requires a concentrated amount of energy. Most kids have plenty of this to go around, which means that an hour of intensified exercise isn’t going to break them.
Let’s take a look at how to prepare for your DIY bootcamp.
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How to Prepare Your Bootcamp
For your bootcamp at home, you’ll need to set up five stations. While you and the kids will rotate through these stations multiple times, there only needs to be five to accomplish everything.
The beauty of a bootcamp is that you can do this indoors if you want to, as well. However, if you’ve got the backyard space, there’s no reason why you shouldn’t kill two birds with one stone and get the kids out in the sun, too.
Your five stations should represent a rough circle, with enough space between each to do the workouts properly. We recommend marking each station with a label so that you know what you're in for when you get to each one.
Now, here's where the minimal equipment list comes in. At the first station, place a jump rope. At the second, put a medicine ball. At the third station, set two cones at a distance of three or four feet apart.
The fourth station requires a pair of dumbbells. If you don’t have these, you can always use filled water bottles. Leave the fifth station open, without any additional equipment.
Now that you've organized your equipment, let's discuss the workout plan.
Bootcamp Workout: How it Works
The entire bootcamp workout is split into three circuits. This means that you and the kids will be visiting each station three times.
When you or the kids land on a station, do the exercise at that station for an entire minute. Once your minute is up, you quickly run to the next station, without stopping for a rest.
Now, here is where you’ll need to concentrate. Do the first circuit two times. This means that you and the kids will rotate through all five stations of the first circuit twice, without having a rest.
Once this has been accomplished, you can have a small 1 to 2-minute break. After your break begin with two rounds of the second circuit, again without resting in between.
Continue this pattern until you've completed two rounds of the third circuit. Doing two rounds of each course should take you a total of thirty minutes – and the kids may be quicker.
This means that if you want to get in a killer workout and encourage the kids to break a sweat, you can do all three circuits again to bring the time up to sixty minutes. Make sure to rest for a minute or so at the thirty-minute mark.
First Stage of Bootcamp
We’ve discussed how to set up for bootcamp and how the rotations work. Now, let’s take a look at what each exercise looks like and how they change depending on what circuit you’re doing.
This first stage of your bootcamp workout is the first circuit. Let’s explain the exercises you will all be doing:
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Second Stage of Bootcamp
After your minute-long break, move on to the next circuit:
Third Stage of Bootcamp
If you and the kids have made it through the first two circuits, you're doing great. Let's wrap it up by outlining the last course of your homemade bootcamp:
DIY Bootcamp Workout for You and Your Kids
With this high-intensity, rigorous bootcamp, there’s no way your kids will be too tired to go to bed.
It can be hard to workout around the kids – but it’s not impossible. This DIY bootcamp workout is easy to set up and fun to do.
Both you and the children will be fit in no time.