Family Fun Boot Camp

Parents do not "play" enough with their children anymore and this provides them with an opportunity in a structured setting. Family boot camp is an after school activity. I typically hold sessions during February, once a week. This is also a great way to advocate for your program.

Family boot camp is an hour of fun and fitness. The first half hour is a "boot camp" workout of continuous repititions of exercises my students already know and are easy to teach to their parents and other family members. All the exercises performed are done without equipment/weights. This way the family can easily repeat the workout at home some other time during the week.

BOOT CAMP #1:

Body Squats X20
Arm Circles 2 minutes
Scoops X 20
REPEAT

Dips X 15
Back Lunge Jump Step 15 each leg
Gut Busters X 20
High Plank 1 minute
REPEAT

½ Push-up hold 30 seconds
Jump Squats x 15
REPEAT

PACER test

BOOT CAMP #2:

Burpee/Plank Pyramid
12/60, 10/50, 8/40, 6/30, 4/20, 2/10

Diamond Push-ups X 8
Diamond Squats X 20
Jumping Jacks X 25
REPEAT

One legged toe touch (10 each)
Dips x 20
Scissor Kicks X 45 sec
REPEAT

Walking Lunges (width)
Bicycles x 25
Backward Lunges (width)
Bicycles x 25
REPEAT
Boot Camp #3:

Curtsy Lunges X20
T-push-ups X10
Heel Touches x 45 sec
REPEAT

One Legged Squat x20
Dips X20
Toe Touches x 45 sec
REPEAT

Pulse Squats x 45 sec
Shadow Box 45 Sec
Gut Busters
REPEAT

Leap Frog (width)
Side Plank X30
Leap Frog (width)
Wall Sit 45 sec

BOOT CAMP #3:

Curtsy Lunges X20
T-push-ups X10
Heel Touches x 45 sec
REPEAT

One Legged Squat x20
Dips X20
Toe Touches x 45 sec
REPEAT

Pulse Squats x 45 sec
Shadow Box 45 Sec
Gut Busters
REPEAT

Leap Frog (width)
Side Plank X30
Leap Frog (width)
Wall Sit 45 sec

BOOT CAMP #4:

One legged push-ups x 5 each
Butt Kickers/High Knees 1 min
Plank Twists 45 sec
REPEAT

Arm Circles 2 min
Tip Toe Raises x 30
Mountain Climbers x 30
Oblique Crunch 30 sec/side
REPEAT

Lateral Lunges (width)
Walking push-ups 5R/5L
Staggered Lunges (width)
Plank Dips x 15/side
REPEAT

MAXOUT Wall Sit!!!

Boot Camp #4:

One legged push-ups x 5 each
Butt Kickers/High Knees 1 min
Plank Twists 45 sec
REPEAT

Arm Circles 2 min
Tip Toe Raises x 30
Mountain Climbers x 30
Oblique Crunch 30 sec/side
REPEAT

Lateral Lunges (width)
Walking push-ups 5R/5L
Staggered Lunges (width)
Plank Dips x 15/side
REPEAT

MAXOUT Wall Sit!!!

After the workout, we play 2 or 3 different games. These games can be any large group game of high activity you play during your physical education class and keep them moving. For example, I have played various tag games. The best part of family boot camp is the excitement on both and kids and parents faces!

Activity Examples;
-Asteroid Tag (using fleece balls to throw and hit someone who then freezes with their legs apart. Someone can "thaw" them by rolling an asteroid in between their legs).
-Castleball (making a castle from 6 hula hoops and throwing dodgeballs to knock them over)
-Everybody's it tag (just like it sounds, when you are it, you sit down until the person who tags you is sitting down)
-Pin guard (setting the pins up in the middle, each team (6) gets a turn to protect the pins. For each pin standing after a minute they get a point). If all 5 other teams knock the pins down before the minute is up, they each get a point.

At boot camp, I typically have anywhere from 50-100 people. Ages range from 4-70. It's hard to meet everyone's needs and abilities but I just tell them to "do what you can".. and push yourself :)

Variations:

There are a variety of exercises to chose from. In the past we have offered a yoga session following the "workout" if parents/children want a less "stressed" activity.

Teaching Suggestions/Tips:

The more excited you are to do the workouts, the families will vibe off the same energy!!

Adaptations for Students with Disabilities:

I adapt certain exercises not only for students but also for the parents with knee/back complications. For example if they have a hard time performing a push up due to back complications, I will modify and have them try a wall push-up or a dip.

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