Camp Fun At Home: FCC Fitness Trail

by Annie Ramsbotham on Tuesday, March 24, 2020

Recently on our Facebook and Instagram pages, we’ve begun a new series called “Camp Fun at Home.” Each day, we share an entertaining or educational activity idea to do at home, inspired by camp. Today we’re challenging you to complete the FCC Fitness Trail circuit at home!

The Fitness Trail is about a half mile loop that encircles both lakes at camp, and has 16 different exercises posted along the trail. Each exercise has three different levels, depending on the challenge you want. The best part about this circuit? The exercises don’t require any equipment, and you can do them from anywhere!

Watch our virtual Fitness Trail video below, or follow the exercise descriptions below. Ready, set, go!

FCC Fitness Trail Challenge

Chase The Rabbits

Beginner- 10 reps, Intermediate- 20 reps, Advanced- 30 reps

  • Begin in standard pushup position
  • Rapidly alternate knees to chest (upper body remains still)
  • Legs should move as if running in place
  • Every other knee to chest equals one repetition
  • Tip: Keep head aligned with back and look straight ahead

Squat Thrusts

Beginner- 5 reps, Intermediate- 10 reps, Advanced- 15 reps

  • Drop to a crouching position with hands on floor
  • Thrust legs out behind you
  • Return to a crouching position; stand up

The Bridge/Plank

Beginner- 20 seconds, Intermediate- 30 seconds, Advanced- 50 seconds

  • Begin in a modified pushup position (on knees)
  • Slowly lower down to elsbows
  • Lift knees off floor and hold a tight body position
  • Hold for alloted time (in seconds)
  • Option: Beginners may remain on knees to hold position

Wall Sits

Beginner- 20 seconds, Intermediate- 30 seconds, Advanced- 50 seconds

  • Lean back against wall with feel shoulder-width apart
  • Slowly slide down wall until thighs are parallel to floor
  • Maintain seated position for allotted time (in seconds)
  • Option: Stop halfway down wall if fatigued

Bear Crawl

Beginner- 20 seconds, Intermediate- 30 seconds, Advanced- 50 seconds

  • Begin in standard push up position
  • Crawl forward on hands and feel
  • Continue crawling for allotted time (in seconds)

Sit Ups

Beginner- 10 reps, Intermediate- 25 reps, Advanced- 20 reps

  • Lie on back with knees bent
  • Cross arms at chest level, hands on opposite shoulders
  • Curl body up, touching elbows to thighs
  • Slowly return to starting position
  • Tip: Keep head and back aligned during movement

Push Ups (Standard)

Beginner- 8 reps, Intermediate- 12 reps, Advanced- 20 reps

  • Place hands shoulder-width apart
  • Keeping body straight, lower chest to floor
  • Return to starting position
  • Option: Perform exercise on knees if fatigued

Lunges

Beginner- 6 reps, Intermediate- 8 reps, Advanced- 12 reps

  • Stand with feet shoulder-width apart and hands on hips
  • Step forward and lower body until thigh is parallel to floor
  • Step back and return to starting position
  • Switch legs and repeat
  • Every other lunge equals one repetition
  • Tip: do not allow knee to go forward of toe

Hip Drop

Beginner- 8 reps, Intermediate- 12 reps, Advanced- 16 reps

  • Support body with elbow and forearm
  • Tighten middle body to maintain well-aligned posture
  • Slowly lower hip to floor
  • Return to starting position
  • Repeat for suggested reps (then switch sides)
  • Tip: Keep head, neck, and torso aligned during movement

Bicycle Crunches

Beginner- 10 reps, Intermediate- 14 reps, Advanced- 24 reps

  • Lie on back with knees bent and calves parallel to floor
  • Cup ears loosely with hands
  • Move legs in bicycle motion (elbows to opposite knees)
  • Keep heels four inches off floor
  • Every knee touch equals one repetition
  • Tip: Do not fully clasp hands behind head or pull neck up

Dips

Beginner- 8 reps, Intermediate- 12 reps, Advanced- 20 reps

  • Place palms behind you on a chair or other flat surface
  • Lower upper body until triceps are parallel to floor
  • Return to starting position
  • Option: If chair unavailable, place palms on floor

Push Ups (Narrow)

Beginner- 6 reps, Intermediate- 10 reps, Advanced- 16 reps

  • Place hands narrower than shoulder-width apart
  • Keeping body straight, lower chest to floor
  • Elbows should be tucked against body
  • Return to starting position
  • Option: Perform exercise on knees if fatigued

Squats (Wide)

Beginner- 12 reps, Intermediate- 18 reps, Advanced- 24 reps

  • Stand with feet wider than shoulder width apart
  • As you squat, raise arms straight out in front for balance
  • Continue to squat down until thighs are parallel to floor
  • Return to starting position
  • Tip: Do not allow knees to go forward of toes

Push Ups (Negatives)

Beginner- 4 reps, Intermediate- 8 reps, Advanced- 12 reps

  • Start on a sloped surface or elevate feet slightly
  • Place hands shoulder-width apart
  • Slowly count to five while lowering chest to floor
  • Return to starting position
  • Option: Perform exercise on knees if fatigued

Jumping Jacks

Beginner- 20 reps, Intermediate- 35 reps, Advanced- 50 reps

  • Jump up, spread legs and touch hands over head
  • Jump again and return to starting position
  • Each time hands touch equals one repetition

Push Ups (Spades)

Beginner- 4 reps, Intermediate- 8 reps, Advanced- 16 reps

  • Place hands under chest (thumbs touching)
  • Spread legs apart
  • Keeping body straight, lower chest to floor
  • Return to starting position
  • Option: Perform exercise on knees if fatigued
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Camp Fun At Home2020
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