Bootcamp Workout Routines
October 23, 2011
Bootcamp workout routines
Bootcamp workouts are intended to offer a combination of cardio and strength training, similar to that of military style bootcamps. Imagine a lot of running, climbing, pushing, and pulling type exercises, put together in a circuit format.
If you choose to run your classes without equipment, you can easily take advantage of local surroundings like parks, beaches, trails and tracks.
Designing the workouts
-First of all, always start with a proper warm up that will allow each muscle group, tendon and ligament to prepare for the work to follow.
-Be sure to include unilateral movements, alternate upper and lower body exercises and mix up the strength and cardio segments to really keep the intensity up while working every single muscle through various planes of motion.
-Prepare and offer modifications for each exercise. In a bootcamp setting, you will have many people of different fitness levels and need to be prepared to offer adjustments accordingly. Instruct the exercise the way it is intended and provide an example of an easier version and a more difficult version. This way, everyone remains challenged and happy without injury.
-Bootcamp workouts should be a high energy, exciting, fast paced hour of exhilaration. As the trainer, it’s up to you to be the motivation and provide the energy and feeling of the workout. Positive reinforcement and a happy, energized trainer will keep spirits up and clients working hard.
-Keep people moving. Even during the rest times, it’s a good idea to keep your clients moving in one way or another. A recovery walk or moderated versions of some of the exercises performed will keep the blood flowing and energy up. Of course, never encourage someone to keep moving if they are ill or injured.
-Keep things new and fresh. Bootcamps have become overwhelmingly popular and the competition is fierce. You’ll need to keep things as interesting as possible to keep your clientele. Alternate locations, exercises and the types of programs you offer. Consider adding competitions to your workouts, challenging participants against each other while motivating at the same time.
One way to spice up your bootcamps is to offer various locations. One week you may want to workout in a playground atmosphere, then switch to a track or a beach if you live near one. This not only provides different scenery; it makes it easy to incorporate varying exercises to go with the theme of your environment. For example, when training at the playground you can use lots of pull ups on the monkey bars, climbing on poles or ropes and using the swing sets for suspension exercises. This would provide quite a contrast to the workout you may have at the track. There you can utilize a track and field approach using the markers for 50 or 100 yard interval sprints, agility drills and relay type exercises. At the beach you can take advantage of the sand and add power exercises that will really focus on building explosive strength in the muscles.
Changing the scenery not only offers an easy way to approach different training methods, it also keeps things from getting stale.
There are a few different ways to format your programs. Exercises set up as circuits work well, especially if limited equipment is available. When designing a circuit, try to alternate upper body with lower body dominated exercises. For example you might choose speed squats, T push ups, split squat jumps, pull ups, mountain climbers, inverted rows, Bulgarian split squats and bicycle abs in that order. Notice the combination of upper body, lower body and core movements as well as a mix of cardio, strength and unilateral movements on various planes of motion. This type of combination provides a complete full body workout, using no equipment (with the exception of a bar for pull ups and rows) that is both strength and cardio focused.
The same system of stations set up as a circuit can be used if you opt for equipment as well. You could start with a water jug deadlift, a band row, kettlebell swing, renegade row, close grip push up, kettlebell squat, diagonal woodchop with medicine ball, and jumping rope. Depending on the number of participants you have you can add more stations or you can break the group up into two parts and have one go through the circuit while the other does drills on the stairs or hill repeats.
Circuits can also be done together as a whole group. The same rules apply as far as incorporating all muscle groups and ranges of motion. Bodyweight exercises when done back to back can be made very intense. Try a combination of burpees with a push up, split squat jumps, dips, lateral lunge jumps and glute bridges. Adding hill sprints, sprints on the track or running stairs in between group circuits will round out the workout well.
Pairing your clients into partners can offer another element of fun. Each group can be given 2 exercises that they switch off. One may be doing bench jumps while the other is doing inverted rows. This can also work into a friendly contest if everyone keeps track of his or her number of reps within the time limit. Not only does this make for motivating competition, it also highlights a persons particular strengths and weaknesses.
Relays, medicine ball drills and mirroring exercises can also be done with partner training.
The benefits of bootcamps for the trainer
Over the past few years, bootcamps have become increasingly popular. For trainers they offer versatility, the ability to train numerous people at once and huge money making potential. Prospective clients are drawn to the affordability, fun and camaraderie of the workouts.
Running a bootcamp can easily earn a good trainer well over $100 an hour, depending on the rate they charge per session and the number of participants enrolled. Overhead costs are kept to a minimum, as there is very little equipment required. In fact many trainers use no equipment whatsoever.
The options when designing a bootcamp workout are endless. It’s very simple to make each session different and interesting, which is a great way to work on client retention.
When you have a large group working out in a public space like a park, or the beach, passers-by can’t help but stop and take notice. This is great way to get free advertising and draw in numerous new participants.
Larger pool of clientele
One on one personal training is expensive and it’s something the majority of the population simply can’t afford. Bootcamps on the other hand usually run anywhere in the range of $10 to $20 per session, meaning most people can afford this type of training. The affordability factor creates a much larger pool of potential clients to draw from.
Resoures for Fit Bootcamp Pros
TTBootcamp 2.0 workouts
Sure Results Bootcamp Manuals http://fitnessbootcampworkout.com
TT Bootcamp + Bodyweight Cardio TT bootcamp and BW cardio
Sure Victory Fitness Bootcamp Kit” at http://thefitnessbootcamp.com
TT MRT is the hottest thing going in the fat loss
Metobloic Resistance Training