Extreme Bodyweight Exercises for Bootcamp Breakthroughs!

Any trainer who has ever run a bootcamp before knows how grueling it can be. Not just from the physical standpoint, but the mental as well. Coming up with new exercises…lugging the equipment from place to place, watching each attendee to ensure proper form, then packing up and doing it all over again at the next one! There is no question that every trainer wants the best out of bootcamp attendees, but of course they wouldn’t mind it if their job were a little easier at the same time. This is where extreme bodyweight training comes into play…

Ok, so most of us have relied on bodyweight training at least to SOME degree during our workouts, but what if you took it to the next level? Forget about equipment of ANY kind and try a bootcamp that requires only a body and a piece of ground. The fact is, an individual can get as intense a workout as they could EVER get at a gym just by utilizing bodyweight training correctly. Run your attendees through the following circuits and they might just think twice about the need to EVER pick up a weight again…

Burpees-A Crossfit staple, burpees can provide a solid warm-up for any bootcamp or even provide a foundation for an entire workout which sees the attendees doing sets of burpees in and among other exercises. To perform, simply jump up in the air and upon landing, immediately going into a squat thrust, then repeat. It will gas folks quicker than you can say…BURPEE!

Jump Squats-Jump squats are just as they sound…the participant jumps of the ground from a squatting position and upon landing, squats, recoils and jumps again. These incredibly simple to perform jumps will burn serious calories and provide a hardcore workout for the entire lower body as well as the core.

Pistols-Pistols are incredible leg strength builders. To perform, simply stand up tall, hold one foot slightly off the ground, and then squat down on only one leg. Sounds simply…it ain’t. These are often performed holding a kettlebell or dumbbell in front of the body for stability but can be performed with no weight as well. As a trainer, you will certainly want to be cautious of form and make sure participants are keeping those knees behind their toes. This exercise is meant for intermediate trainers and beginners should stick to regular bodyweight squats.

By now, depending on how you set your rep count with the above exercises, your bootcamp attendees will be gassing…their lower bodies will be getting weak and they will KNOW they have been working out. But, what about the upper body?

Pushups w/clap-In keeping with the explosive plyometric moves above, we continue by getting our bodies off the ground with clap pushups. Again, a seemingly simply exercise, doing a pushup and coming off the ground and clapping requires significant power from your upper body and core. Performing multiple sets of multiple reps of this one will give your chest, shoulders, triceps and forearms all the muscular workout they need. In addition, because of the explosive intensity of the movement, your attendees will burn some serious calories on this one as well.

The above represent just SOME of the many varieties of bodyweight exercises you can incorporate into your regular bootcamps to keep things simple, but EXTREMELY effective. Varying reps and sets is often all that is required to keep folks training for weeks and months doing just the simplest of exercises using nothing but their own bodies.

Want 510 Fitness Bootcamp Workouts? Get the Sure Results:The Ultimate Book Of Boot Camp Workouts Special Edition http://fitnessbootcampworkout.com

About the Author:

Georgette Pann: owner of NutriFitness LLC. http://thenutrifitness.com She has 20+ years experience in the Health and Fitness field with expertise in fitness bootcamps.She is author and creator of the best selling “Sure Victory Fitness Bootcamp Kit” at http://thefitnessbootcamp.com and The Fitness Bootcamp Inner Circle community for fitness bootcamp trainers at http://thefitnessbootcampinnercircle.com

And is  co creator of Sure Results:The Ultimate Book Of Boot Camp Workouts http://fitnessbootcampworkout.com and Customized Fitness Bootcamp Marketing Materials at http://fitnessbootcampmarketing.com

Fitness Games-”Suicide Baseball”
by Scott York

Here’s an awesome game (workout) that we played this morning.

It’s called “Suicide Baseball” and all you need are some cones and some cards.

To view video just click this link:  http://www.screencast.com/t/NDY3ZWEwN

note – if you have problems viewing the video, try using Firefox or Internet Explorer.  Google Chrome sometimes does not work.  Turn up  your speakers to hear the audio!

Have fun! 

   And speaking of fun, you gotta  try the games and workout games in “Fitness Games” , you’ll kick yourself for not having bought it sooner.

When you add up all of the games and valuable bonuses (like the incredible JOINT VENTURE LETTER) and what they can do for your boot camp business, you’ll realize that for a fraction of what you probably charge for 1 person to attend your boot camp – it’s a must have!

Get it at http://georgettepann.com/fitgames

If you love bodyweight workouts and bootcamp programs, I’m going to
give you a NO-equipment, bodyweight-only 5 minute circuit you can do
anytime, literally anywhere. It’s perfect for your bootcamp classes.

It’s perfect and doesn’t require you to haul around any bulky
equipment around to your sessions.

- Do each exercise for 30 seconds.
- Do NOT rest between exercises.
- At the end of the circuit, rest 30 seconds before repeating one
more time.

1A) Spiderman Climb or Spiderman Pushup
1B) Side Plank (30 seconds per side)
1C) Cross-Body Mountain Climber

Keep those abs “braced” and have FUN!

And don’t forget, if you are running bootcamps, make it FUN and
always, always, ALWAYS “Bring the Energy!”.

For more NO-equipment, bodyweight only ab circuits and bootcamp
workouts, grab the Complete TT Trainer Package here =>
http://georgettepann.com/TTCompleteTrainerPack

Turbulence Training Bodyweight Cardio 3

This no-equipment, anywhere, anytime workout system has already
helped thousands of other men and women to burn fat and sculpt their
bodies.

In this program, you’ll get:

- 4 challenging, ZERO equipment workouts that will tone your body in
ALL the right places

- NEW exercises GUARANTEED to burn more calories all day long

- Fun workouts you can get done quickly

- Fat-blasting workouts you can SUBSTITUTE for interval training
and cardio workouts

- PLUS, you’ll get the never-seen-before 5-Round “fat burning fight”
workout that will ignite your fat-burning hormones

One of the most critical elements to your fat loss success is
finding a workout program that fits into your lifestyle, and with
the flexibility of Turbulence Training Bodyweight Cardio 3, things
just got a whole lot easier.

http://georgettepann.com/BWCardio3
Try some of these for your Bootcamps.

Grab the whole program here http://georgettepann.com/BWCardio3

Ways To Make Fitness Fun For Adults

 by Scott York

A lady called me this week to inquire about joining my fitness boot camp.

I asked her a couple of health and fitness related questions and then I sat back and just listened.

I listened to her “pain”.

I hear it all the time.  And I bet you do too.

Stuff like:

“I don’t enjoy exercise.”

“It seems like it just gets harder and harder as I get older.”

“Not only is it painful, but due to my increased responsibilities, I just can’t find the time.” 

I asked her if she had kids.

She said, “Yes, I have 2”.

 To which I said, “Have you ever noticed how children can exercise all day, and don’t seem to ever get tired?

 Think back to your own childhood and you can probably recall how you fell off of your bike (or skateboard or rollerblades) or played tackle the man with the ball (football) or played hide and seek or climbed tall trees…all of this in one day…and still never seemed to get tired!

We were children and we didn’t realize that we were exercising. 

Our parents didn’t tell us to “Go outside and exercise!”

 They said “Go outside and PLAY!”

 That sounds pretty good to a kid.

 And, I’ve found that it sounds pretty good to an adult, too.

 With the right framework, it’s easy to play and, at the same time, practice  good fitness habits – all while having a great time. 

 That’s the answer that I think many adults are looking for. 

If fitness were fun, many more people would exercise and they would do it more often.

Why?

Because everyone likes to have fun, right?

Here’s an “ah ha” question to ask that potential boot camper who’s not sure if your boot camp program is right for them.

Ask them:

 “At what point in your life were you in your best shape?”

Most people will pause and then say in their teens or early 20’s.

Let them talk – telling you about how much activity they did.

Don’t interrupt – they’re on a roll.

Soon, the light bulb will come on in their heads and they will understand why you asked them that question.

But if they don’t get it, tell them that maybe they were in their best shape in their teens and/or early 20’s because in your teens you had P.E. class, basket ball, volley ball, foot ball, cheer leading, impromptu fitness games with your friends on the weekend, etc.

In my 20’s we used to head out to the park on Saturdays and play tackle football for a few hours.

We looked forward to it all week – trash talking, inviting our friends and planning the refreshments.

It was fun.

It was a party.

Here are some great ways to create a “fun factor” in your boot camp or group training:

1. Play A Warm Up Game Consistently in Your Fitness Boot Camp.

I’ve found that if I don’t play some sort of game for a few days, my boot campers start requesting them.  They wonder why we haven’t played something recently.

It’s also a great way to engage people, get them laughing, wake them up (if it’s early) and set the stage for the rest of the class.

2. End The Main Workout With a Game.

We work out hard.  But we also play hard.  In fact, a lot of times, I will divide the group into teams, we’ll do the main workout and then we end it with a team game like “Cone Collection” or “Trash”.  They know that if they have to keep up during the main workout because the main workout leads into a game like “Trash” they’re going to push a little harder than they might normally.  They don’t want to be on the losing side.

3. Create Fitness Challenges

Want to have some serious fun and really encourage your group to lose weight and improve their fitness levels? 

Every 8 weeks create a new “Fitness Challenge”.

The advantages are numerous.  This is one of the reasons my own boot camp continues to sell out.

Every 8 weeks, we have a new Fitness Challenge.

Our current challenge is to:  Run 1/3 mile and then do: 5 Double Unders, 5 Clapping Push Ups, 5 Burpees and 5 Squat Jumps.

This is a timed challenge and it takes them anywhere from 3 – 5 minutes to complete.  We do it once a week as a group.  I time them and they shout out “Done” when they are finished.

I call out the time and they write down their time on a piece of paper which I take with me.

Once a week, I email every one the updated spreadsheet showing their current results.

I offer encouragement and support.

I throw in some inspirational quotes.

I offer nutritional tips.

The actual spreadsheet is public in which they can all see their own as well as each other’s time.

Their goal is get the best time that they can in 8 weeks.

This is what separates boot camps from gym’s like Golds, 24 Hour Fitness, etc.

There’s a goal.  There’s community.  There are these weekly emails just to my enrolled boot campers – not to my email list.

Everyone can see what everyone else is doing on that spreadsheet.

Yes, I’ve lost some boot campers because of this BUT I’VE REPLACED THEM WITH  MORE MOTIVATED ENTHUSIASTIC PEOPLE!

Who then bring in more enthusiastic people.

And because it’s an 8 week fitness challenge, most people will stick it out for 8 weeks and by doing so they will get amazing results – physically and mentally!

And they will come back for the next 8 week challenge.

 These are just some of the ways that can make fitness fun again.  With our boot camps and group training programs, we are in a perfect position to do so.

I’m sure if you think back to when you were a child, you can come up with several more ways!

-   Scott York, NASM-CPT

http://georgettepann.com/fitgames

And speaking of fun, don’t forget to prepare your boot campers for the main workout by using one of the 51 + games in the best selling eBook, “Fitness Games!”

If you haven’t gotten “Fitness Games” yet, you’ll kick yourself for not having bought it sooner. http://georgettepann.com/fitgames

When you add up all of the games and valuable bonuses and what they can do for your boot camp business, you’ll realize that for the cost of a fraction of what you probably charge for 1 person to attend your boot camp – it’s a no brainer! http://georgettepann.com/fitgames

THE TOP 10 BODYWEIGHT EXERCISES YOU’VE NEVER HEARD OF!

Brought to you by:

The Outdoor Fit Club
Caroline Fitzgerald

http://georgettepann.com/outdoorworkouts

and Best Bootcamp Workouts
http://georgettepann.com/bestbootcampworkouts

Caroline Fitzgerald is an outdoor fitness coach and lifelong athlete. In 2006, she founded Get Out There! Fitness Boot Camps, a year-round outdoor fitness program on the coast of Maine. Caroline developed and wrote the Outdoor Fit Club Workouts ebook series in an effort to share her passion for outdoor fitness with people all over the world. Please check out http://georgettepann.com/outdoorworkouts for some awesome outdoor innovative workouts and games.
Caroline is also an FB Inner Circle member and Sure Results Fitness Bootcamp Workout Manual contributor.
Just added to Carline’s arsenal Best Bootcamp Workouts ebook at http://georgettepann.com/bestbootcampworkouts

10 Bodyweight Exercises You’ve Never Heard of!

These are fantastic, effective, efficient bodyweight exercises you can do anywhere! Who needs a gym or fancy fitness equipment when you’ve got your own bodyweight and these exercises!

And best of all, they are FUN!

1. Groiner
2. Circle Rocks
3. Deck Squats
4. Body Builders
5. Frogger
6. Starter
7. Dolphin
8. Bootstrappers
9. Up/Downs
10. Walkout Pushups

Always perform a warm up before starting any exercise or workout program.

Groiner – Start in a plank position, holding your core nice and tight, a straight line between your shoulders and your ankles. Holding your body steady, bend right knee and bring your right foot up and plant it next to your right hand, with knee just outside your elbow. Be sure to plant your whole foot on the ground. Return to starting plank position and repeat with left leg. Take care not to swing your hips side to side as you “climb”. Focus on only moving your leg.
Make It Easier: Perform Spiderman Climb which is a Groiner without the jump.

Circle Rocks – Fair warning: this exercise is deceptively hard. Lie on your back and raise your arms, head and legs as seen above. Maintaining that position, rock forward and back on your back as you turn your whole body around in a circle to the left. Repeat for the same number of reps going around in a circle to the right.
Make it Easier: Perform Crunches

Deck Squats – Sit down onto ground and roll back onto your back bringing knees and feet up towards your chest.. Roll back forward and plant your hands on either side of your feet and push yourself up into standing position. Make sure to keep your knees directly above your feet, and in line with your hips, do not let your knees fall in together with your feet out to the side. Repeat for time/reps
Make it Easier: Perform Squats and Crunches

Body Builders – From standing position, squat down into a deep squat, placing hands on the ground, then shoot legs out behind you until you are in a top of pushup/plank position. Jump feet out into wide-legged position and perform a pushup. Jump feet back together, then quickly hop feet back in to hands and into deep squat position and jump up, extending arms overhead. Repeat.
Make it easier: Do Burpees

Frogger – Get on all fours, with your bodyweight evenly distributed across your hands and feet. Bend your elbows and press off the ground using your hands and feet. Repeat in quick succession.
Make it easier: Make the jump smaller.

Starter – Step back into a deep lunge – front knee bent, back leg straight – and place your hands on either side of your front foot. Keeping your hands on the ground, push back as you straighten your front leg. Return to the starting position and repeat. Repeat for equal number of reps on the other leg.
Make it Easier: Perform Reverse Lunges

Swimming Dolphin – On forearms and toes, hands clasped together, body in an inverted “V” position, shift weight on to arms as you rock forward so chin goes out past hands and rock back as far as you can. Perform slowly so you use muscle not momentum.
Make It Easier: Do not rock all the way out to chin past fists position.

Bootstrappers – Squat down and place your hands out in front of you, far enough away so you can get your palms flat on the ground. From squatting position, straighten your legs by pressing up through legs and butt, shifting your weight onto your hands. The top position should look like an inverted “V”. Return to start (squatting) by bending your knees, leaving palms on the ground at all times. Repeat. Make It Easier: Perform Squats

Up Downs _ From standing position, kick your feet back behind you, reaching for the ground with your hands – in essence throwing yourself to the ground. Absorb your “fall” with your arms and lower your chest all the way to the ground. Press yourself back up an jump your feet back in underneath you and return to standing position. Repeat. Make it Easier: Do Burpees instead

Walkout Pushups – From a standing position, lean over and place your hands flat on the ground in front of you, keeping legs straight and knees soft. Walk your hands out in front of you until you are in a plank position, perform a pushup and then walk your hands back in to your feet.. Repeat without standing up.
Make it Easier: Perform regular pushups.

Always perform a Cool Down and stretch the major muscle groups.

Caroline Fitzgerald is an outdoor fitness coach and lifelong athlete. In 2006, she founded Get Out There! Fitness Boot Camps, a year-round outdoor fitness program on the coast of Maine. Caroline is both an Fitness Bootcamp Inner Circle member and Sure Results Workout Manual contributor. Please check out her awesome outdoor workout product at http://georgettepann.com/outdoorworkouts
And her new product Best Bootcamp Workouts at http://georgettepann.com/bestbootcampworkouts

How To Build Your Own KB-Bodyweight Workouts

by Chris Lopez
http://budurl.com/TTKBell

The Fourth of July weekend is finally here.  And amidst the parades and fireworks, I’m celebrating with a weekend “Declare Your Fitness Business Independence” sale that will save you up to 40% on some of my most popular products.

The sale only lasts until midnight on July 4th — so don’t delay.

Here’s the website where you can claim your savings:

  http://georgettepann.com/sale  

This is a great opportunity to grab some of my most popular fitness bootcamp business building courses at big savings — all to help you make more progress on the road to your financial independence.

    All the best,
Georgette Pann

P.S. Remember, the “Declare Your Fitness Business Independence”sale ends at midnight on July 4th.  So claim your huge savings now by going to:

http://georgettepann.com/sale

10 Great Band Warm–Up Exercises

As this body of mine gets older, I find it increasing more challenging to find that workout that get it ready to knock out a great interval strength workout.  I am a firm believer that if I can go through a solid and effective warm-up, the likelihood I me getting a life changing workout is better.

The problem is finding that special way to get me in the zone.

When I am going to be knocking out a strength workout with or without bands, I find doing a low resistance dynamic band routine is a very effective way to get all system dialed in.

I recently tested this concept with 2 different bootcamp groups it was unanimous.  This form of warm-up was not only very effective but it made getting the body ready to exercise intensely a whole lot less painful.

Take a look at what I a mean and understand that you can use several different exercises but make them total body as much as possible

Here is my suggested warm-up:

• Band stretching like I demo in the Total Flexibility DVD followed by these 10 easy dynamic band exercises
• Alternate Kneeling Planks
• Side hip drops Right and Left
• Shoulder Circles
• High pulls
• Alternating shoulder press
• Over head split squat Right and Left
• Lateral Hip walking
• Lunging or stationary Pull apart

PS… Any of the single band packages are a great package option to get all the bands you need to do Free Band Training as well as this dynamic warm-up. http://tinyurl.com/2cr3lg3

2 More Of Our Toughest Bootcamp Workouts! (video)

by Scott York

http://georgettepann.com/fitgames 

Due to the response of my recently sharing one of my top 10 toughest boot camp workouts, I’m going to share TWO more of my top 10 toughest workouts!

You can never have enough new workouts, right!

I’ve been running a fitness boot camp for over 5 years.

And I LOVE planning the workouts AND DOING the workouts with my boot camp group.

But the workouts have to be demanding and they have to get results  – I always design our boot camp workouts with my fiercest boot campers in mind.  My reasoning is that if they get a great challenging workout, then everyone else will as well.

A lot of my participants have been with me for 5 years – coming back month after month because our workouts deliver!

I need interesting, challenging, fast, fun and effective workouts to keep my boot camp group STOKED!

The 2 newest workouts that you’re about to see are called:

1) 10-10-20

2) Every 2 Minutes With A Partner

You can tweak these workouts to fit your needs.

Experiment with the number of people, the reps, the time, the equipment, etc.

Here’s the link to view these workouts:

http://www.screencast.com/t/zgBpVces83

note – you’ll also see:  Partner POC With A Medicine Ball (workout), Flip and Score (game) and Trash (game).  When viewing these videos, be sure to view in “Full” mode and turn up your speakers to hear the audio!

Have fun!

And speaking of fun, don’t forget to prepare your boot campers for the main workout by using one of the 51 + games in the best selling eBook, “Fitness Games!”

If you haven’t gotten “Fitness Games” yet, you’ll kick yourself for not having bought it sooner.

When you add up all of the games and valuable bonuses and what they can do for your boot camp business, you’ll realize that for the cost of a fraction of what you probably charge for 1 person to attend your boot camp – it’s a no brainer!

Get it at http://georgettepann.com/fitgames