Boot camp ideas for outside of the gym in downtown Indianapolis!

1. CIRCLE CITY BOOT CAMP Exercise Ideas for Your Own Personal Boot Camp Session Outside of the Gym!

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

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

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

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

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

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.

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

22. Add more intensity by lifting one leg.

24. Still push weight back towards your feet.

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

27. Keep elbows wide, hands supporting your head, and chin lifted up away from your chest.

28. Exhale as you use your abdominals to lift your chest & shoulder blades off the ground.

29. Hold at the top for a few seconds, then return to starting position and repeat.

31. Keep elbows wide as you lift and rotate shoulder blades to the opposite knee.

32. Extend legs out slowly and keep them low to the ground.

34. Place hands a little wider than shoulder width apart, keeping shoulders above the hands.

35. Lower upper body towards the ground.

37. Stay in a half squat position to incorporate muscles in the lower body.

39. Step down with outside foot, keeping the knee of the top leg in line with the ankle.

40. Return to starting position by pushing body upward through straightening the top leg, keeping your weight in the heel.

41. Perform 30 seconds on each leg (or more for increased intensity).

43. Move as fast as possible, take a brief rest, and begin again.

45. While moving one hand and opposite foot at the same time, travel either forward or backward as fast as possible.

46. Keep hips up and core tight.

47. Take a brief rest and repeat.

49. Travel as far as possible, take a brief rest, and try again.

51. After reaching the top, jog or walk back down and begin again.

52. It is important to be properly warmed up before attempting hill sprints. Begin with only a few, then build up to more in subsequent workouts.

54. Swing left leg back behind the right as you reach towards the right foot with the left hand (picture A).

55. Repeat on the other side (picture B), and continue hopping side to side.

56. For added challenge, stay low and avoid letting the back foot touch the ground.

57. Works the lower body and provides a cardio workout.A B

59. Stay light on the toes and contract core during this exercise.

61. Bending knees slightly, jump feet apart until they are wider than your shoulders. At the same time, bring arms out and up overhead.

62. Jump back to the starting position.