New Orleans Outdoor Boot Camp workout!

December 10, 2010


Hey there, Jonas here from New Orleans Boot Camp.  As a fitness professional I’m always looking for new ways to train my clients using body weight workouts! My number one choice in training my clients are Boot Camp style workouts where you use your body weight.

Below is a Done for you  New Orleans workout that you can over the weekend!

After your  warm up you are going to want to find a set of stairs or a curb…should be pretty simple because curbs and stairs are literally everywhere. You are going to do the 4 Different Circuits with the listed amount of reps. and  repeat each circuit for a total of 4 times before moving onto the next one…here it goes….

1. Upper Body Circuit is: 25 Push-ups followed immediately 25 Seated Dips. You are going to repeat this 3 more times with no rest.



2. Cardio Circuit:
Next we are going to go into 25 curb hops followed by 25 mountain climbers. You are going to repeat this 3 more times with no rest.



3. Leg Circuit: 25 falling Alternating Lunges followed by 25 Curb Squats. You are going to repeat this 3 more times with no rest.



4. Upper and Lower body Circuit. 30 Side Laterally leg raise squats(15 on each leg) immediately followed with One Leg Seated Dips(15 on each leg). You are going to repeat this 3 more times with no rest.



There you have it, a simple yet effective New Orleans boot camp style workout that you can do practically anywhere with just your body weight.

If you are really up for a little more challenge you can finish off the workout with a 15 or 20 minute Jog followed by some light stretching.
Also,  you are going to want to make sure that your follow your workout with sound nutritional foods just like I talk about in my programs.

Anyway that’s it for now and hopefully you will start to look at your outside environment differently to keep your workouts fun and exciting.
Jonas Deffes , New Orleans Fitness Boot Camp

Make sure leave a comment below!

P.S. special thanks to Canada’s Yoga expert Katrina for letting me take this pics of her while she was visiting.

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Comments on New Orleans Outdoor Boot Camp workout! »

December 10, 2010

Susan @ 6:40 am

Love the workout and it’s cool that you are so creative and share your knowledge..Is that Audubon park?

Linda @ 6:52 am

I need some help in getting down my BMI. What do you suggest as far as a workout. Any assistance and/or suggestion would be greatly appreciated.

Katrina Ariel @ 8:59 am

Hey – it’s me! Nice workout, Jonas. I think I’ll share this with my campers and go do it myself, though it’s a bit cold up here in Canada so I’ll just have to ‘make’ a step for myself in my house. I’m sure I can find something that will work… Maybe a giant, wide stack of old encyclopedias or something. :)

jonas @ 10:37 am

Doing the workout above or my boot camp program is great for lowering Bodyfat% .. You should do full body workouts and eat plenty of lean protein, veggies and fruit.
You can also get my free report by going here http://

jonas @ 10:39 am

Katrina thats pretty funny about stacking up the encyclopedias! But You might have something there~!

December 13, 2010

Michelle Helmke @ 9:40 am

I like this one a lot. It is not too complicated and effective!

December 24, 2010

nursing jobs @ 6:28 am

Wow this is a great resource.. I’m enjoying it.. good article

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