Bodyweight Bootcamp Workouts For Physical Education

PLT4M instructors review a mountain climber movement in bodyweight bootcamp lesson.

Bodyweight bootcamp workouts are a great way for any individual to get into shape and stay fit. They are perfect for physical education classes, because they require minimal equipment and can be adapted to any fitness level. These workouts can help improve strength, endurance, and coordination, while also providing a fun and challenging way to get a full-body workout.

Benefits of Bodyweight Bootcamp Workouts For Physical Education


Physical education teachers are always looking for engaging lessons and workouts. More importantly, teachers want to introduce and replicate the fitness options that students will see outside of school.


Bootcamp-style workouts and gyms are on the rise. These full-body workouts are a fun way to elevate your heart rate and get the entire body moving. And while many of these classes incorporate equipment and machines, there are countless bodyweight bootcamp offerings.


The benefits of bodyweight bootcamp workouts for physical education include:


  • No equipment necessary. All you need is open floor space to move which means you can run a bodyweight bootcamp class in any setting.

  • A total body workout. One bodyweight bootcamp workout can build cardiovascular endurance, upper body and lower body muscular strength and endurance, mobility, core strength, and more.

  • Fun and high-energy classes. Turn up the music and get moving. These workouts are a fantastic alternative to the monotony of running laps or repetitive weight room workouts.

  • Variations and modifications are endless. Every student in class can find the right movement to still achieve a great workout. For example, a workout might call for an elbow plank position, but can be modified to a push-up position plank or high plank position.


Challenges of Finding Bootcamp Workouts For Students


Physical education teachers are in search of instructional videos to empower student learning. For example, a PE teacher will display a lesson or workout on a projector, and then move about the classroom to help give hands on feedback and guidance to students.


And there is no shortage of on demand bodyweight bootcamp workouts. But just because there are countless options, doesn’t mean they are the right fit for middle and high school students.


First, many of the online options portray instructors with little to no clothing. And while this might be okay for adult audiences, it is not what a physical education teacher wants to introduce to a classroom full of students.


And if clothing isn’t an issue, many of the bodyweight bootcamp workouts are geared toward advanced fitness levels. While most bootcamp workouts are intended to be high intensity workouts, physical education teachers need lessons that modify and adjust workouts for students with varying abilities.


3 Free Bodyweight Bootcamp Workouts For Physical Education

Introducing PLT4M’s bodyweight bootcamp workouts. Bodyweight bootcamp is an interval training class for ALL FITNESS LEVELS. These workouts creatively mix a combination of strength training, plyometrics and cardio. This class is designed to help students find new boundaries that challenge their muscular endurance & strength.


Coach Mike Soares and Coach Dani Ferreira take students through a full warm up, follow along circuits, and always wrap up with a cool down stretch. These lessons help to build students fitness skills and incorporate a wide variety of movements and exercises to promote a full body workout.


PLT4M has a full library of bodyweight bootcamp workouts and hundreds of other middle school and high school lesson plans, but here are three free workouts to sample in your class!

Lesson 1

Warm Up  (2 Rounds – 20 seconds each) 

  • Inch Worm Cobra 
  • Jumping Jacks 
  • Hips Opener Squat 
  • Reverse Lunge T spine
  • Mountain Climbers 
  • Shoulder Taps 

Circuit #1 (10 8 6 4 2 Reps) 

  • Jumping Jacks
  • Push Ups

Circuit 2 (2 rounds – 30 seconds each)

  • Alternating Lunge Jumps (or alt Rev lunge)
  • 3 Mountain Climbers + 3 Push Ups 
  • Bear Hold

(1 Minute Rest – Grab your water bottle and take a quick break before we hit the second half of the workout!)

Circuit #3 (2 rounds – 45 seconds each) 

  • Squat + Squat Jump (Focus on good squat position throughout)
  • Single Leg Deadlift + Lateral lunge
  • Straight Arm sit ups

Circuit #4  (2 rounds of)

  • 10 Tap Squats
  • 5 Inch Worm + Push Ups
  • 20 Lunge Hold
  • 30 Seconds of Foot Fires

Cool Down 

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Lesson 2

Warm Up (2 rounds –  20 seconds each)

  • Inch Worm Cobra
  • Alternating Spiderman Stretch
  • Cross Body Mountain Climbers 
  • Lateral Lunge + Hop 

Circuit # 1 (3 Rounds) 

  • 10 squats
  • 5 push ups

Circuit # 2 (2 rounds – 45 seconds each) 

  • Sprinter Lunge
  • Shoulder Taps
  • Sprinter Crunch
  • (1 Minute Rest – Grab your water bottle and take a quick break before we hit the second half of the workout!)

Circuit # 3 ( 2 rounds

  • 30 Mountain Climbers 
  • 30 Jumping Jacks 
  • 10 Skater Hops 

Circuit # 4 (Round 1 – 30 seconds each, Round 2 – 15 seconds each) 

  • 2x 30 sec then 15sec
  • Bicycle Kicks 
  • Straight Arm Sit Ups 
  • Elbow Plank 

Cool Down 


Lesson 3

Warm Up (2 Rounds – 30 seconds each) 

  • Knee Hugs
  • Quick High Knees
  • World’s Greatest Stretch
  • Squat to Press 

Circuit # 1 (2 Rounds – 30 seconds each) 

  • Reverse Lunge + Straight Leg Kick 
  • Single Leg Deadlift + High Knee
  • Squat W Oblique Twist

Circuit # 2 (2 rounds – 30 seconds each) 

  • Side Elbow Plank
  • Inch Worm + 3 Push Ups
  • Plank Up Downs

(1 Minute Rest – Grab your water bottle and take a quick break before we hit the second half of the workout!)

Circuit # 3 (1 Round – 45 seconds each)

  • Foot fires
  • Push Up + T Spine Rotation
  • Plank 

Cool Down 


Key Takeaways on Bodyweight Bootcamp For Physical Education


As more schools transition to a fitness focused curriculum, bodyweight bootcamp workouts are an excellent addition to your physical education curriculum. While these workouts are made for any fitness level, it is always great to start with some introductory fitness lessons before diving into these more dynamic workouts.


You don’t need to be a certified personal trainer to introduce bodyweight bootcamp workouts to your students. Through engaging content and curriculum, made exclusively for middle and high school students, you can open up new fitness opportunities in physical education.


What other types of lesson plans and workouts does PLT4M have?


Consider PLT4M your full learning management system for health and physical education.


PLT4M has a full slate of PE lessons for physical education teachers to choose from! From PE games to fitness activities, PLT4M has countless options. Check out some of the most popular below:


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