Smart Bootcamp Training PROGRAMS

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, fitness bootcamp, Group Training, workouts-Programming
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Smart Bootcamp Training Programs

 

Bootcamps are still currently all the rage in the fitness industry.

 And for good reason.

 Not only are bootcamps a cost-effective way for clients to get a supervised workout, but they’re also an amazing money-making tool for the smart fitness business owner. 

But here’s the big issue… A lot of bootcamp programs are horribly written!

 While I could list numerous issues with bootcamp training programs, here are just a few: 

– Totally random workouts, 

– No built-in progressions or regressions, and perhaps most importantly, 

– No structural balance. Let’s talk briefly about structural balance. 

Your body likes balance – front-to-back, side-to-side, etc. 

When you have good balance in all planes of movement, your body moves and feels great. Most importantly, a lot of those little aches and pains we ring up to “old age” seem to magically disappear. 

And you see this issue in the gym all the time, whether you realize it or not. We all know “that guy.” 

You know, the one who bench presses every Monday, Wednesday and Friday like clockwork. But when it comes time to pay his dues with his upper back? 

Well, he’s got more important things to do! And it’s no wonder why people like this make little to no progress, or worse yet, end up injured. 

But I digress – back to bootcamps.

 Often, entry-level bootcamp owners are content with a program that looks something like this:

 – Run over to that tree and back, 

– Ok you’re back – now do 15 body weight squats, 

– Ok, now let’s do 15 lunges each leg. 

This makes for a great workout – the client is huffing and puffing, and they feel like they’re getting some results. 

But here’s the underlying issue… All of those exercises worked the quadriceps more so than the glutes and hamstrings!

 These people are getting a great metabolic workout, but doing so at the expense of maintaining structural balance and keeping their body healthy. 

As a bootcamp owner, this is a double-edged sword – they might make great progress up front, but end up injured and quitting. 

This is obviously bad news for both parties, if you ask me. 

So what’s the solution? 

Early on in my training programs, I’ll skew my workouts in the couple opposite direction

I may not include any anterior chain work (pecs, quadriceps, etc.) early on in the program, while focusing exclusively on the back side of the body. 

Not only do your clients end up feeling muscles they’d long since forgotten about, but they get a great workout and feel better to boot! 

Here are a couple of workouts you can try right now, today, with your bootcamps. 

 

Warm Up

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following.

Between full rounds, rest 30-seconds…

Heel raises

Jumping jacks

Squats

Good mornings

 

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

 

Narrow Grip Push Ups (15-20 Reps)

TRX or Suspension Strap Chest Press (15-20 Reps)

Dumbbell Chest Press (15-20 Reps)

Bench Dips (15-20 Reps)

Alt Dumbbell Shoulder Press (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to regroup

 

Finisher

Set your interval timer for 45-seconds ON, 15-seconds REST and complete 2 rounds of the following.

Between full rounds, rest 30-seconds…

Squats, Push Ups and Burpees

—————————————————————————————————————-

Once you have built balance from front-to-back and side-to-side, it’s critical to maintain it with smart programming going forward. 

 

Warm Up

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 30-seconds…

Heel raises

Jumping jacks

Squats

Good mornings

 

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

 

Bi Lateral Reverse Grip Dumbbell Rows (15-20 Reps)

Bi Lateral Wide Dumbbell Rows (15-20 Reps)

Band Reverse Curls (15-20 Reps)

Band or Dumbbell Alternating Rows (15-20 Reps)

Stiff Leg Deadlift into A Kettlebell Upright Rows (15-20 Reps)

 

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

 

Finisher

Set your interval timer for 40-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 60-seconds…

Mountain Climbers, Plyo Lunges and Heel Raises

——————————————————————————————-

 

 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. 

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 check out the article : Bootcamp Workouts: Raising the Bar

 

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