This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.

1. CIRCLE CITYBOOT CAMPExercise Ideas for Your Own Personal Boot Camp Session Outside of the Gym!

2. Monument Stair RunningStarting at the bottom, run up the stairs as fast as you can, hitting every step or every other step.

3. 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.

4. DOUBLE FOOT HOPSKeeping both feet together, use arms for momentum to help hop up to the next step.

5. Try to keep feet together at all times. This will challenge your coordination and heart rate for a good cardio workout. STAIR PUSH UPSPlace hands alittle wider thanshoulder widthapart on a step.Keeping abdominals contracted, lower chest and hips towards the ground.

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

7. This will help to strengthen your upper body (shoulders, triceps, chest, and upper back). QUICK STEP UPSAs quickly as possible, step up and down, leading with the same foot for 30 seconds each (or longer for higher intensity).

8. Be sure to place your whole foot on the step.

9. This will get increaseheart rate for a short burst of cardio. STRAIGHT AWAY SPRINTSFind a flat, straight surface for short distance sprints.

10. Go back and forth with short rest periods in between to maintain increased heart rate.

11. Be sure to use your arms, keeping them low. TRICEP DIPS 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).Mountain climbersPlace hands on the ground or elevated on a couple of stairs.

12. Contract abdominals and alternate bringing a knee into your chest.

13. Do this for 30 seconds (or longer for higher intensity).

14. This works the core, upper body, and increases heart rate. UP TAPSStaying 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. BENCH SQUATSStand with feet a little wider than shoulder width apart, toes facing forward.

15. Sit back, bending at the hips while keeping knees over ankles.

16. Your weight should be back on your heels and your bottom should lower to touch (or as close as you can) the bench behind.

17. Stand up pushing through your heels.

18. This exercise strengthens the lower body. RAMP LUNGES Take a wide step forwarddown the ramp, both feetstraight. Both knees should be bentand front knee over thefront ankle.Lunge down by bending back knee and pushing yourself up through the front heel and back toe.

19. Once standing, bring other foot forward and repeat.

20. This strengthens the lower body. WALL SITPlace spine against a flat wall.

21. 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 bentKnees should be bent (at 90 degrees, if possible).

22. Add more intensity by lifting one leg.

23. This strengthens the lower body. grass PLANKS Add variety by extending arms so you are in a push up plank position.

24. Still push weight back towards your feet.

25. Don’t let your back arch, and keep shoulders over the hands.

26. Go up onto elbows and toes,keeping body in a straight line. Push your weight back onto yourfeet, keeping shoulders the elbows. Pull abdominals in without holding your breath (try not to arch back). This will strengthen your entire core.lawn crunchesLie flat on back and push spine down.