Motherhood, Marriage and Other Wild Rides

Health, Happiness and the Pursuit of Mommyhood

Outdoor bootcamp exercise routine for busy moms August 13, 2009

This is an article from my Green Living column on Examiner.com.

Get outside, get fit, and pocket the savings

Who wants to be trapped in a stuffy gym? Let the world (or your own backyard) provide the back drop to your work–and save the cost of a pricey gym membership. New York City Personal Trainer Stacy Berman, founder of Stacy’s Boot Camp offers a new and different “backyard boot camp” exercise program to get a great workout using your home and the outdoors as your gym!

Stacy’s Four-Step Backyard Boot Camp

Stage One: Warm Up You can do this in almost any room in your house, outside on the driveway, or in your yard. The great thing about jumping jacks and jump roping is that you can have your kids join in on the fun!

  1. To get your heart rate up, jump rope for 2 minutes
  2. Do 2 sets of 20 jumping jacks
  3. To complete your warm up, jump rope for 2 more minutes

 Stage Two: Cardio Workout Once you’ve warmed up, use what you have! There’s no need to invest in a stair climber or treadmill. Instead of stepping on an endlessly turning set of stairs that can cost a pretty penny, use the staircase in your home or your driveway.

  1. Run up and walk down your stairs for 4 minutes
  2. Sprint up your driveway and walk down for 4 minutes
  3. Repeat two-three Times

Stage Three: Weight Train Instead of investing in hand weights, an at-home gym, or other equipment, use things around the house! Canned goods from your pantry serve as great hand weights. Use two cans of soup–or fill reusable water bottles–for this sequence:

  1. Bi-cep curl: keep your elbows at your sides and bring your hands to your shoulders. Then release and return your hands down to the side of your body. Do this for 20 repetitions.
  2. Over-head press: lift your hands over your head and bring down to your shoulders. Then press your hands back up over your head, straightening your arms. Do 20 reps.
  3. Chest press: create a 90 degree angle with your arms out horizontally from your body. Pull your hands in to your shoulders then press out. Do 20 reps.

Use your furniture or a park bench!

  1. Tri-cep dips: use your couch! With your feet on the floor and your hands on the edge of a couch/chair, push your body up and down. Do 20 reps.
  2. Lunges: putting one foot up on the ataman, do 20 lunges (alternating feet) as described in step #9.

Stage Four: Cool Down Get yourself a Yoga or Pilates DVD and do it in the privacy of your living room. Getting to the gym to take a Yoga or Pilates class may not be enough to peel you off the couch after a long day. The simple solution: buy a DVD and throw it in your player at home. (As your improve and become accustomed to the sequence, make a few reminder notes about the routine, and take it outdoors. Memorizing a yoga routine is also brain exercise!)

  1. Do Yoga or Pilates in your own living room–a great cool down that will still work and tone your muscles!

For more info: Check out Stacy’s Boot Camp

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2 Responses to “Outdoor bootcamp exercise routine for busy moms”

  1. […] Rebecca Lacko wrote an interesting post today onOutdoor bootcamp <b>exercise</b> routine for busy moms « Motherhood <b>…</b>Here’s a quick excerpt […]

  2. This is awesome Stacy! I will definitely use this on my training clients.


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