If you’re not a distance runner, or are looking to shake up your shorter runs, try a total body boot camp run workout! You’ll need absolutely no equipment to do this, and it’s a great way to combine cardio and strength training.
This total body boot camp run workout is great if you’re training for a future obstacle course race like Rugged Maniac or if you just want some more functional fitness training. All you need are running shoes and a track or trail where you can hop off and do the bodyweight boot camp movements.
By performing this workout, you are accepting responsibility for your own physical condition and agree to the terms of my liability waiver.
Start the Total Body Boot Camp Run Workout
To get started with this workout, run at an easy pace to warm up for about 10 minutes, or one mile. Once you’ve gotten your heart rate up, do some dynamic stretching: leg swings, arm circles, knee hugs, and hip openers.
Pick Up the Pace!
Next, you’ll increase your running pace to a harder effort for four minutes. Don’t go all out; shoot for a 6-7 on the rate of perceived exertion (RPE) scale. After four minutes of running, the boot camp fun begins.
Complete 10 air squats, and try to get below parallel (your rear end gets lower than your knees).
Next, complete 20 alternating split squats or walking lunges. A split squat is where you put one leg in front of the other, then bend your knee. Keep your knees in line with your toes.
To perform a lunge or walking lunge, take a big step forward, like you’re going to do a split squat. But instead of standing straight up, for a lunge, you’ll return to your starting position. For a walking lunge, you’ll keep repeating the walking movement.
Then, do 10 pushups. You can do these from your knees or your toes, or you can put your hands on a guard rail, fence, or bench so that you’re elevated. The idea is to treat your pushup like a moving plank and not “worm” your way up.
Do 20 alternating mountain climbers. Try to touch your opposite elbow with the knee you’re bringing forward. Another variation is to bring your knees outside your elbows.
Finally, hold a 30-second hand plank (or a 20-second hand plank), where you plank from your hands, not your elbows. Keep your core engaged and your back flat.
Repeat the four minute run and bodyweight workout movements at least two more times.
Cool off with an easy 10-minute run back to your starting point, then stretch afterward. You can use one of the routines on a workout app or just stretch your quads, hamstrings, glutes, calves, and shoulders.
That concludes the total body boot camp run workout! Remember, just keep moving!