Bootcamp Workouts: Raising the Bar

 

Have you ever watched a cable commercial where they offer this incredible offer for NEW customers? I always watched those and wonder…”What about me?…I have been a loyal subscriber for years and I’m paying more than someone who has never done business with you.”

 

I wonder if members of the gym or members of my bootcamp feel the same when all the new year resolution people come in to start their fitness journey, I ask that every time we put together an offer to help new members get started in our program. I also think about that at this time of the year when we have so many new people participating in a fitness program that is not necessarily new to everyone , but it’s new to them.

 

How do we continue to serve our members that have been training all year, and for many years and still manage to serve all of the people that are joining us for the first time.

 

Simple or at least the idea is simple, Create a plan where people of all fitness levels are starting a new fitness adventure no matter where in their personal journey they are. A plan that can be laid out weeks, months and even a full year ahead of time so that the person going on this adventure knew what was ahead of them and so that a coach had a map that could take them there

 

Everyone starts the year with a goal in mind. Maybe it’s to make improvements on everything they did the prior year, maybe it’s to finally make it happen for the first time. What ever the goal is mapping and planning out workouts in advance ensures that the goal will be achieved..

 

What if you knew ahead of time that your workouts would look like this for example:

 

Day 1

 

Warm Up   Heel Raises for 30 Seconds   Standing Bicycle Crunches for 30 Sec   Squats for 30 Sec   Jumping Jacks for 30 Sec   30 Sec Break and Repeat   60 Sec Break

Day 1: Push – EMOM “every minute on the minute” Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate   Push Ups (15-20 Reps)   Dips (15-20 Reps)   Dumbbell Floor Chest Press (15-20 Reps)   Band or Dumbbell Over Head triceps extensions (15-20 Reps)   Dumbbell Shoulder Press (15-20 Reps)   Members will complete 4 Rounds (20 Minutes) in A Circuit Style   1 Minute to Re Group

Finisher   4 Minute Traditional TABATA   20 Seconds on 10 Seconds Off   2 Moves Switching Back and Forth between   Mountain Climbers and Leg Raises

 

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DAY 2

Warm Up   Heel Raises for 30 Seconds   Standing Bicycle Crunches for 30 Sec   Squats for 30 Sec   Jumping Jacks for 30 Sec   30 Sec Break and Repeat   60 Sec Break

Day 2: Pull EMOM “every minute on the minute” Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate   Single Arm Rows Right Arms (15-20 Reps)   Single Arm Rows Left Arms (15-20 Reps)   Band Bicep Curls (15-20 Reps)   Band or Dumbbell Bilateral Rows (15-20 Reps)   Dumbbell Upright Rows (15-20 Reps)   Members will complete 4 Rounds (20 Minutes) in A Circuit Style   1 Minute to Re Group

Finisher   4 Minute Traditional TABATA   20 Seconds on 10 Seconds Off   2 Moves Switching Back and Forth between   X Body Mountain Climbers and Reverse Crunches

 

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DAY 3

Warm Up   Heel Raises for 30 Seconds   Standing Bicycle Crunches for 30 Sec   Squats for 30 Sec   Jumping Jacks for 30 Sec   30 Sec Break and Repeat   60 Sec Break

Day 3 Squat EMOM “every minute on the minute” Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate   Alternating Leg Lunges (15-20 Reps)   Squat Jumps (15-20 Reps)   Dumbbell Sumo Squats (15-20 Reps)   Dumbbell Stiff Leg Deadlifts (15-20 Reps)   KettleBell Swings (15-20 Reps)   Members will complete 4 Rounds (20 Minutes) in A Circuit Style   1 Minute to Re Group

Finisher   4 Minute Traditional TABATA   20 Seconds on 10 Seconds Off   2 Moves Switching Back and Forth between   Spiderman Mountain Climbers and Bicycle Crunches

 

…and that the following week the goal was to progress with these workouts. And that after making progress for 3 weeks with this you already have the next set of workout mapped out.

 

It’s one less thing to think about and it takes the guess work out of the equation

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously 

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

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Introducing The NEW  Bootcamp Periodization System

 

Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW  Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

PROVEN BOOT CAMP TRAINING SYSTEM

Also see article Smart Bootcamp Training Programs