Sculpt Your Arms and Buns in the Summer Sun With This Workout

Summertime – more than just an awesome Will Smith and DJ Jazzy Jeff song – it’s a perfect time to be active outside!

Outdoor bootcamps are an amazing way to increase your vitamin D intake, while keeping you stimulated with a different setting other than the gym. Now get ready and apply the sunscreen, lace up your shoes, and grab your water bottle for this sweaty outdoor workout!

Sculpt Your Arms + Buns Bootcamp Workout

This workout focuses on sculpting your glutes and arms. It can be done at any park, field, or open space – as long as there’s some sort of bench present. Also, if you’re the type that gets a little extra motivation from working out with someone, then grab a friend and bring them with you!

Dynamically warm up by finding a stretch of space roughly 20-30 feet long (1 lap = down and back) and complete the following:

Warm up

  • 1 lap forward stretch walks (each step as long as you can)
  • 1 lap sideways stretch walks (each step as long as you can)
  • 1 lap high knees
  • 1 lap butt kicks
  • 2 laps Bear crawl forward and crab walk back (hold a 30 second plank if unable to complete movement)
  • 2 laps side shuffles
  • 2 laps running

Round 1

Use the same space you just warmed up with.

Round 2

Find any bench or ledge that you can step/sit on and do the following.

Round 3

Remain at the bench and do the following in order 3 times through before moving on to the finale:


  • 12-25 Push-Ups (standard or knees on the ground)
  • 20 Forward & 20 Backward Arm Circles



Download Printable Workout


If you’re moving with efficiency, then this workout, including warm-up, shouldn’t cost more than a smidgen over 30 minutes of your time, leaving plenty of fun in the sun left to be had!



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Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.