Zero equipment, any patch of ground — the session you run when the van is empty and the group still shows up.
No Kit, Anywhere
- Bootcamp
- All levels
- 45 min
- Works for 6–30
- 1 instructor
- Effort 3/5
- Any flat 15×15m — park, car park corner, beach
- no-equipment
- outdoor
- bodyweight
- full-body
- travel
Kit: Nothing. Jumpers or water bottles mark the four corners if you want them. Members bring a mat only if the ground is wet.
Follow the Caller
Setup: Group spread arm's length apart, all facing you. Pick your square of ground and point out the four corners — jumpers down if you have nothing else.
How it works: Two minutes of pulse-raising on your call: jog on the spot, seal jacks, quarter squats, marching high knees. Then joint prep top to bottom: neck looks, big arm circles, torso rotations, hip circles, open-the-gates, ankle rolls. Finish with a movement rehearsal — five slow squats, five incline press-ups against a partner's braced hands or from knees, one walkout to plank and back.
What to say
- “Arm's length apart and everyone facing me — check spacing now, not mid-burpee.”
- “Squat rehearsal: heels down, chest proud, sit between the hips.”
- “Walkouts: soft knees on the way down, walk the hands out only as far as the back stays long.”
Easier
March everything; skip the walkout and roll the shoulders instead.
Harder
Add ten mountain climbers at the end of each rehearsal move.
The Bodyweight Ladder
Setup: Everyone in a loose grid facing you, enough room to lie down and to jump. You call the rungs; the group climbs together.
How it works: Four moves, ladder format: squats, press-ups, sit-ups or dead bugs, jumping jacks. Round one is 4 reps of each, round two is 8, round three is 12, round four is 16 — then back down the ladder, 12, 8, 4. Move together on your count for the first ladder, own pace on the way down. Rest is walking a small circle whenever needed, then rejoin at the current rung.
Common mistakes
- Counting too fast at rung 16 — your tempo is their form; slow the count as reps climb.
- Letting the group face different directions; you lose the ability to correct anyone.
Rounds: 7 rungs
What to say
- “Press-ups: pick your level now — floor, knees, or hands on a wall — and keep the chest reaching the same depth every rung.”
- “Sit-ups bothering a back? Dead bugs: low back glued to the floor, slow opposite arm and leg.”
- “The ladder always lets you back on — walk a circle, breathe, rejoin.”
- “Jacks land soft — noise is wasted effort.”
Easier
Ladder caps at 12; squats to half depth; jacks as low-impact step-jacks.
Harder
Squats become squat jumps on the way down; press-ups add a pause at the bottom.
You Go, I Go — Honest Pairs
Setup: Pairs of similar pace where possible, facing each other two metres apart. Odd number: make one three, they rotate.
How it works: Three couplets, four minutes each, you-go-I-go: while A works, B rests and counts A's reps out loud. Couplet one — 8 squat-to-stand reaches each turn. Couplet two — 6 press-ups then 6 shoulder taps each turn. Couplet three — 20-metre run out to a corner and back while the partner holds a low march. Keep swapping until the four minutes ends; pairs total their combined reps per couplet.
Common mistakes
- Pairing best friends of wildly different fitness — match pace, not friendship, and say why.
What to say
- “Your partner's turn is your rest — take it, so your reps stay sharp.”
- “Counting out loud keeps reps honest and heads in the game.”
- “Squat-to-reach: stand all the way tall at the top, squeeze the glutes, reach through the ceiling.”
Easier
Halve the reps per turn; runs become brisk walks; press-ups on knees.
Harder
Add two reps per turn every minute; runs become accelerations with a jog-back.
Four Corners
Setup: The 15×15m square from the warm-up, one move named at each corner. Group splits evenly, a quarter starting at each corner.
How it works: Jog anticlockwise around the outside of the square. At each corner, stop for the corner's price: corner one 5 squats, corner two 5 lunges, corner three 5 mountain climbers each side, corner four 5 star jumps. Six minutes continuous, count your own laps. Final two minutes: reverse direction and halve the prices, then walk a lap to finish.
Rounds: Count your own laps
What to say
- “Pay the full price at every corner — the jog is the rest.”
- “Climbers: shoulders stacked over wrists, hips low, drive the knees.”
- “Lap counts are personal — race yourself, salute whoever passes you.”
Easier
Walk the sides; three reps per corner; step-jacks for stars.
Harder
Stride the sides; eight reps per corner; add a burpee at your starting corner each lap.
Circle Down
Setup: Everyone walks one slow side of the square and circles up in the middle.
How it works: Standing stretch series — nothing needs the ground: calf stretch in a stagger stance, standing quad hold using a partner's shoulder for balance, hamstring hinge with soft knees, chest opener with hands clasped behind, side reach each way. Thirty seconds each. Three slow breaths together, shoulders dropping on every exhale, and out.
What to say
- “Partner balance for the quad stretch — wobbling is not stretching.”
- “Hinge with a long spine; feel the hamstrings, not the lower back.”
- “This whole session fits in any square of grass — tell them to steal it on holidays.”
Ask the class: Which move would you keep for a ten-minute hotel-room version?
Music: No speaker needed — your count is the beat. If you bring one, keep it under your voice.
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