for your next outdoor training session.
Designing an outdoor bootcamp doesn’t have to be hard. All you need is adequate space, a good class design, and enough equipment for your group. Even if you only have room for a handful of products, the variations to your workout can be tremendous. To show you versatility, we took just four of our Prism Fitness Products and designed 3 different, 4 station boot camps for you to try by yourself, or as a small group training session!
A good boot camp workout mixes cardio, strength, and agility exercises – working opposing major muscle groups and alternating between upper body and lower body work. Whether you are a fitness pro looking for a class design for small group training that is ready to roll out, or you just want to hit a solo session, we give a few choices for a simple, but effective circuit-style routine.
What you’ll need:
✅ SMART MODULAR Agility Ladder
✅ Fitness Cables and Accessories
EQUIPMENT SET UP: The following designs work best for up to 4 people. Leave enough room to perform the work, while keeping the stations close enough to maximize group interaction.
SMART BOOTCAMP DESIGN # 1
✅ SMART Plyo Cube Box: Donkey Kicks
✅ SMART Medicine Ball: Sumo Squat Hold with Overhead and Side Rotations
✅ Fitness Cables: Single Leg Cable Extension
✅Modular Agility Ladder: Single Leg Hop
SMART BOOTCAMP DESIGN # 2
✅ Single Leg Cable Raises
✅ SMART Med Ball Mountain Climbers with Foot Balance
✅ In and Out SMART MODULAR Agility Ladder Drills
✅SMART Plyo Cube Box Rebounding Box Jumps
SMART BOOTCAMP DESIGN # 3
✅ One arm side raise with Fitness Cable
✅ Seated balance with SMART Med Ball hold
✅ SMART MODULAR Agility Ladder Forward Runs
✅SMART Plyo Cube Box Jump with Plank Kick Back
Each participant chooses a starting station. Go all-out on the exercise for 30 seconds. During a 10 second rest cycle, move to the next station and prepare for the next exercise. Complete all four stations for 4 consecutive rounds. Take a 60 second rest. Put on repeat to build a killer workout session!
IMPORTANT! Be sure to alternate during subsequent rounds on the single arm/leg exercises such as the single leg cable raises and the one arm side raise with fitness cables.
Challenge yourself to complete a prescribed number of reps and record your time.
On subsequent rounds, try to beat that time! This can be a great way to spark a little competition in a small group training session, or even as a personal challenge goal.
Remember, form always comes before speed, so if you find yourself performing the exercises fast but sloppy, slow down until you can work more speed into your workout while maintaining good body mechanics.
SMART EQUIPMENT PROFILES:
1. SMART MEDICINE BALL
The Smart Medicine Balls are a functional fitness staple. The weighted center forces the user to use different muscle groups to throw, bounce or twist with the ball.
8 exercises are printed on each ball for easy reference. They also feature a textured surface for a reliable grip and made of sturdy rubber.
2. FITNESS CABLE OPTIONS & ACCESSORIES
The interchangeable Fitness Cables, along with the Smart Quick Switch Handles, allow users to create their own resistance systems to strengthen and tone from head to toe. Use different cables for different exercises and ranges of motion or move up to the next resistance level as your strength increases.
3. SMART MODULAR AGILITY LADDER
Snap ladders together for the desired length AND connect rungs together to create the desired width!
Create various patterns from double/triple lane ladders to obstacles, zig zag patterns, and a full grid!
4. SMART 3 IN 1 PLYO Cube
The 3-in-1 Smart Foam Plyo can be used at 20″, 24″ and 30″ heights (all in one!) There are 9 exercises printed on the plyo box for easy reference.
It’s made of high-density foam with a commercial-grade vinyl cover.