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How to create your own workout bootcamp for free

You need zero equipment, zero advanced scheduling and zero dollars to get started!

Struggling to fit in a workout class into your busy schedule, or unsure of when you’ll have time to work out this summer? Instead of joining one of the hundreds of bootcamps offered across the area, we’ve got a way to create your own and do it yourself. Best of all, you need zero equipment, zero advanced scheduling and zero dollars to get started!

Plyometrics to Start

After warming up with a few dynamic stretches, it’s time to get the heart rate up! Pick a line in the sidewalk, on the grass, or even in the driveway! Jump over and back for 60 seconds. For a modification, simply step over and back. This helps with balance, too!

Squat Jump

Health and fitness expert Stephanie Mansour demonstrates a lunge in Lake Shore Park Friday June 28, 2019. This is the starting point for your squat jump. | Brian Ernst/Sun-Times
Health and fitness expert Stephanie Mansour demonstrates a lunge in Lake Shore Park Friday June 28, 2019. This is the starting point for your squat jump.
Brian Ernst/Sun-Times

After your cardio burst, it’s time to strengthen the lower body while keeping the heart rate up! Move into a basic squat with the glutes back and the knees over the ankles. From here, press down through the heels and jump up. Land with bent knees and move back into the squat. Repeat this 20 times. For a modification, do a half squat and a half jump, or eliminate the jump altogether if you have sensitive knees or joint issues.

Push-Up into Downward Facing Dog

Come down onto the grass, or if you’re on a harder surface you can put a mat down underneath you. Come into a plank position you’re your shoulders over your wrists and naval pulled in towards your spine. Bend the elbows out to the sides and lower down then press back up. Then reach your glutes up and move into downward facing dog. Repeat this 10 times! For a modification, do a half push-up on your knees and then press into downoward facing dog.

Repeat this circuit 5 times for a total of 15 minutes, and you’ll have yourself a DIY bootcamp workout in a fraction of the time it would take you to even commute to a bootcamp in the city!

Stephanie Mansour wants you to ‘“step up” your fitness regimen. Mansour coaches private clients in weight loss, provides fitness/health/lifestyles advice on national TV shows, and offers her free 21 Day Challenge online. Check out her fitness tips every Thursday in the Well section of the Chicago Sun-Times. And visit her website at stepitupwithsteph.com.