Bootcamp Workout

To be used as a specific workout in a public park to bring in additional outdoor exercises in-between using the dedicated fitness equipment. The workout focuses on cardiovascular and strength exercises for a full body workout and helps to accommodate larger groups.

Frequency: 1-2 times per week.

Equipment Required: Best suited to 4 machines, usually 2 cardio and 2 strength with a minimum requirement of 1 cardio and 1 strength machine. Should 4 machines not be available, consider using the same piece of equipment multiple times.


Warm Up 

Prior to starting your workout, we advise taking around 10 minutes to warm up with a brisk walk, squats, lunges and stretches to prepare your body for exercise. If you’re in a local park, try and find a route with inclines and declines for best results.


Piece 1 - Cardiovascular Equipment 

Select your first piece of equipment. Piece 1 should be a cardio vascular machine.

Workout at your desired pace for 5 minutes

Suggestions: Slalom Skier, Sky Stepper or Rower


Rest for 30 seconds


2 - Off Equipment - Cardiovascular Exercise

Find a nice, flat clear space nearby to the outdoor gym equipment.

Workout at your desired pace for 2 minutes

Suggestions: Squat Jumps - Find a clear space close to the equipment


Rest for 30 seconds


Piece 3 - Strength Building Equipment

Select your second piece of equipment. Piece 2 should be a strength building machine.

Complete 15 reps


Rest for 30 seconds


4 - Off Equipment - Cardiovascular Exercise

Find a nice, flat clear space nearby to the outdoor gym equipment.

Workout at your desired pace for 2 minutes 

Suggestions: Jumping Jacks - Find a clear space close to the equipment


Rest for 30 seconds


Piece 5 - Cardiovascular Equipment

Select your third & final piece of equipment. Piece 3 should be a cardio vascular machine.

Workout at your desired pace for 5 minutes 

Suggestions: Slalom Skier, Sky Stepper or Rower


Rest for 30 seconds


Repeat full workout for double the result 


Cool Down 

At the end of your workout, we advise taking around 5-10 minutes to cool down with a brisk walk, squats lunges and stretches to finish your exercise. If you’re in a local park, try and find a route with inclines and declines for best results.


Notes: Should multiple pieces of equipment not be available, please use the same piece more than once or contact your facility owner with suggestions for new equipment.