Putting pulling exercises in to your boot camp without buying equipment!
August 27, 2011
Today we are lucky enough to have a guest blog post from one of the most up and coming boot camp owners in the U.K., Sam Feltham or as he’s known in some circles, the Fitness Business Dude. Sam has come up with a really unique and NO cost way of how to incorporate pulling exercises in to his boot camps. Over to Sam 🙂
Firstly, you’re probably wondering why I’m called the Fitness Business Dude. Well I used to be an international snowboard coach in Colorado, Vermont, Canada, New Zealand, Austria and Switzerland. So from me being a snowboarder dude and a fitness business owner the Fitness Business Dude was born.
Now…I’m not going to lie to you I’m pretty new to the boot camp industry! I qualified as a Master Personal Trainer through the European Institute of Fitness in June 2010 and only set up my boot camp in November 2010. But I’ve seriously accelerated my success with one of my biggest strengths…CREATIVITY!
As fitness boot camp owners we can provide our boot campers with exercises and workouts for the upper body pretty easily with no equipment, using the many push up variations there are.
The problem with this though is that our boot campers can become unbalanced due to the high amount of pushing exercises they do. They then eventually develop rounded shoulders with over developed pectorals.
This eventually bites your business in the butt down the line, because you will be known as…
“THE FITNESS BOOT CAMP THAT ROUNDS YOUR SHOULDERS AND RUINS YOUR POSTURE”
This in turn can lead to a serious decrease in clients, damage your own reputation and harm your earnings!
You see when I started my fitness boot camp back in November 2010, on a shoe string budget, I had ZERO money to buy any equipment. I was living in my brothers “spare room” which was actually his wash room!
However, I still wanted to provide my boot campers with truly balanced workouts and exercises.
I racked my brain day in and day out to come up with a way to give an optimum service to my clients whilst not having to spend any money on expensive equipment.
It was a sunny day in November that I was reading “The Hitch-Hikers Guide to the Galaxy” by Douglas Adams and EUREKA I CAME UP WITH IT!
Here is the exert from chapter 3 that gave me my eureka moment:
“A towel, it says, is about the most massively useful thing an interstellar hitchhiker can have. Partly it has great practical value. You can wrap it around you for warmth as you bound across the cold moons of Jaglan Beta; you can lie on it on the brilliant marble-sanded beaches of Santraginus V, inhaling the heady sea vapors; you can sleep under it beneath the stars which shine so redly on the desert world of Kakrafoon; use it to sail a miniraft down the slow heavy River Moth; wet it for use in hand-to-hand-combat; wrap it round your head to ward off noxious fumes or avoid the gaze of the Ravenous Bugblatter Beast of Traal (such a mind-bogglingly stupid animal, it assumes that if you can’t see it, it can’t see you); you can wave your towel in emergencies as a distress signal, and of course dry yourself off with it if it still seems to be clean enough. “
Over the next few months I came up with a TON of exercises and workouts that I could use in my own fitness boot camp, all with out spending a dime on equipment!
My boot campers ABSOLUTELY love the exercises and workouts that I’ve created not only that though they are seriously effective to IMPROVE BACK MUSCLES, POSTURE AND ACCELERATE THEIR FAT LOSS.
This is the 5 minute warm up that I do with my campers every workout.
The Warm Up
There’s more to warming up your campers than just “getting the blood pumping” and doing some static stretching. You’ve got to actually wake up their central nervous system or CNS and get them mobilised before they go “hardcore you know the score” in your main workout.
Here is how I warm up my campers every single time!
1)20 Seconds Leg Swings Per Side
2)30 Seconds Hip Hinges
3)20 Seconds Hip Mobility Per Side
4)15 Seconds Paired Towel Squat Per Person
5)20 Seconds Lunge with High Knee and Optional Hop Per Side
6)20 Seconds Towel Stick Ups
7)20 Seconds Towel Shoulder Mobility
8)20 Seconds Dynamic Chest Stretch
9)20 Seconds Vertical Arm Swings
10)10 Seconds Shoulder Shrugs Per Way
11)20 Seconds Jumping Jacks
12)Shake and Bounce
This is a great warm up to dynamically stretch clients, mobilise joints through the body, check campers form individually and to wake up their CNS all in 5 minutes!
As I said, I use this warm up every time because it works well and can sometimes get experienced campers to help me out if I’m having to sort out a new campers form, especially on those dastardly squats 😛
Also, here is a workout that goes down a storm every time we do it at my boot camp!
Exercise – Duration – Rest
Human Prowler – 50 Secs Each – 10 Secs
Alternate Towel Row – 50 Secs – 10 Secs
Human Prowler – 50 Secs Each – 10 Secs
Towel Squat – 50 Secs – 10 Secs
Human Prowler – 50 Secs Each – 10 Secs
Towel Pull Ups – 50 Secs – 10 Secs
In pairs have one person sit on a mat or piece of cardboard on a slippy surface. Have that person hold on to the middle of a towel whilst the other person is in a slightly squatted position holding the 2 ends facing the sitting person. The person standing up drags the person sitting down across the floor, swapping over when time is up.
Alternate Towel Row
2 people stand in a split stance holding on to the ends of 2 towels equal distant apart. Alternately row the towels with the elbows driving past the rib cage. Keep the shoulders in a neutral position, just moving the arms and avoid jerky movements.
In pairs, have one person hold the 2 ends of the towel whilst the other person holds on to the middle in an over hand grip who is going to do the squat. With arms fully extended the person holding on to the middle drives the hips back and down to the floor whilst using the other person and towel to balance. As they stand back up, squeeze the bum cheeks together, tense the thighs and use the towel to pull themselves back up if needed.
Towel Pull Ups
In pairs have each person lie down head to head. Have one person bring their elbows by their rib cage, in a starting stick up position, holding on to a towel in each hand. The other person has their arms fully extended holding on to both towels. With each persons arms just off of the floor have them pull and resist each way so their doing a pull up action horizontally.
Finally, as a special treat just for TheFitnessBootCampInnerCircle.com here is a killer finisher called “Ring of Fire”
Ring of Fire
Have all the campers make a circle at arms length apart with a towel in their right hand. Then have everyone grab the towel to their left, connecting everyone in a ring of fire 😛
You will then have all the campers perform 20 seconds of a group towel row then 10 seconds of rest for 8 rounds, totalling 4 minutes.
I’ve had 20 people do this and it’s a riot! Just make sure you get a good rhythm going using your music or by singing a song.
Hope that’s given you an idea of what is possible with a bit of creativity and something as simple as a towel.
If you like to get more of my creative towel workouts, so you can put pulling workouts into your boot camp at no extra cost, I’ve put together a nifty eproduct for you with 12 workouts, 4 finishers, the warm up you’ve seen today and a cool down and stretch that seriously increases your campers mobility and flexibility!
Helping you reach your full potential,
Fitness Business Dude, Fat Loss Expert and Health Coach
Make sure you check out Bootcamp Owners Guide to Pulling Workouts