Bootcamp Exercises: 18 Moves With Easy and Hard Options

If you have never been to a bootcamp, the name alone can be enough to put you off. You might picture someone in a whistle shouting while you crawl through mud. The reality, at least in a well-run class, is far less scary. Most bootcamp exercises are simple, everyday movements: squatting, pushing, pulling, carrying, stepping and a bit of getting out of breath. This list covers the moves you are most likely to meet, with an easier and harder version of each, so you can walk into your first class knowing what to expect.

The main types of bootcamp exercises

Most classes mix four types of movement:

• Lower body strength: squats, lunges, step-ups, deadlifts
• Upper body strength: push-ups, rows, presses
• Core: planks, dead bugs, bear crawls
• Conditioning: skipping, mountain climbers, burpees, boxing, slams

Lower body

1. Squat

Sit back as if into a chair, chest up, knees following your toes. Easier: squat to a bench. Harder: hold a kettlebell at your chest (goblet squat).

2. Reverse lunge

Step one foot back and lower the back knee towards the floor, then push back up. Easier: hold a wall or chair. Harder: hold weights. My guide to lunges for beginners goes through it step by step.

3. Step-up

Step onto a sturdy bench or step with your whole foot, drive up, step down with control. Easier: lower step. Harder: higher step or holding weights.

4. Kettlebell deadlift

Push your hips back, flat back, grab the kettlebell between your feet and stand tall. Teaches you to lift safely from the floor. Easier: lighter bell raised on a block. Harder: heavier bell.

5. Glute bridge

On your back, knees bent, squeeze your bottom and lift your hips. Easier: smaller range. Harder: one leg.

Upper body

6. Push-up

Easier: hands on a bench or wall. Harder: full push-up on the floor, then slow lowering. Keep your body in a straight line.

7. Bent-over row

Hinge forward with a flat back and pull dumbbells or a kettlebell towards your ribs. Easier: one arm at a time with a hand on a bench. Harder: heavier weight.

8. Overhead press

Press dumbbells from shoulders to overhead without arching your back. Easier: seated or lighter. Harder: standing on one leg or heavier.

9. Farmers carry

Hold a weight in each hand, stand tall and walk. Brilliant for grip, posture and carrying shopping. Easier: lighter, shorter. Harder: heavier or one side only.

Core

10. Plank

Forearms down, body straight from head to heels. Easier: on knees. Harder: lift one foot, or reach one arm forward.

11. Dead bug

On your back with arms up and knees bent at 90 degrees, slowly lower opposite arm and leg while keeping your lower back gently pressed down. Easier: move just the legs. Harder: slower, straighter legs.

12. Bear crawl

On hands and toes with knees just off the floor, crawl forward and back. Easier: just hold the position. Harder: longer distances.

Conditioning

13. Mountain climbers

From a push-up position, drive your knees towards your chest one at a time. Easier: hands on a bench, slow steps. Harder: faster.

14. Skipping or jump rope

Easier: skip without a rope or march quickly. Harder: faster rope or double-unders. If you have pelvic floor symptoms such as leaking, speak to your GP or a physio and ask your coach for a low-impact swap.

15. Burpee

The most famous of all bootcamp exercises, and honestly not the best one for every beginner. Easier: hands on a bench, step back and step in, no jump. Harder: full burpee with a jump. Read burpees for beginners for a safe progression.

16. Pad work and shadow boxing

Jabs, crosses and hooks on pads held by a partner or coach. A fun, full-body way to raise your heart rate. You will find plenty of this in my SYP Box Fit beginner boxing class, with no sparring.

17. Slam ball slams

Lift a soft, heavy ball overhead and slam it to the floor, squatting to pick it up. Easier: lighter ball. Harder: heavier ball, more speed.

18. Box jumps and sprints (with care)

Some bootcamps love these, but they are not where beginners should start. Jumps put a lot of force through your knees and ankles, and missed box jumps cause scraped shins. Better option: step-ups first, then small jumps onto a low, soft step, landing quietly with bent knees. For sprints, build up from brisk walking to short jogs to faster strides on flat ground, after a full warm-up. Stop if anything hurts.

A beginner bootcamp workout using this list

Work 40 seconds, rest 20 seconds, 3 rounds. Choose the easier version of everything on your first go.

1. Squat
2. Push-up (hands on a bench)
3. Kettlebell deadlift
4. Bent-over row
5. Step-up
6. Plank
7. Mountain climbers (slow)

Before you start, warm up for 5 to 8 minutes, and finish with some stretches. If you are new to exercise, have an injury, are pregnant or have recently had a baby, check with your GP or physio first. The NHS advises getting advice at your 6-week postnatal check before high-impact exercise such as aerobics or running (see keeping fit and healthy with a baby).

FAQs

What exercises are done in a bootcamp class?

Usually a mix of bodyweight and light-weight strength moves (squats, lunges, push-ups, rows), core work (planks, bear crawls) and conditioning (skipping, mountain climbers, boxing). For the full picture, see what a bootcamp class is.

Is bootcamp cardio or strength?

Both. A good class combines strength exercises with intervals that raise your heart rate, which helps you meet the NHS advice of muscle-strengthening activity on 2 days a week and 150 minutes of moderate activity (see the adult activity guidelines).

Do I need to be fit to start bootcamp?

No. Every exercise can be scaled down. Choose the easier version, go at your own pace and build up over a few weeks.

Do I need my own equipment?

Not for a class. At SYP Bootcamp all the kit is provided. Just bring trainers, water and comfortable clothes.

Book your first class

Reading about bootcamp exercises is one thing. Doing them with a coach watching your form is where the progress happens. SYP Bootcamp runs 45-minute classes in a church hall in Archway N19, with a maximum of 10 people, all fitness levels welcome, at £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live a little further down the road, I also offer personal training for Tufnell Park through SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.