Fitness Workout Ideas – Fitness Trends In 2014
If you teach a bootcamp class, then you’re already on the cutting edge of fitness for 2014. However, your clients will continue to expect you to stay abreast of the latest trends in fitness, because they are paying you to keep them not only in shape but interested in their progress. Falling into a set routine is often boring, and a boring bootcamp will quickly lose clients. The fitness workout ideas and trends in this article will help you keep your clients engaged and help them see the results that they want faster.
Jill Tomich is a bootcamp instructor from Boston. I don’t think you’ll find anyone more passionate about taking care of the feet than Jill. She’s been training clients for 10 years in a bootcamp environment and this year, has decided to start a barefoot bootcamp. No shoes allowed! Her reasoning is that in the colder weather areas like Boston, people’s feet are covered in snow boots, galoshes, etc for half the year which can cause kinetic chain problems in the lower extremities.
Her new fitness workout idea is to try barefoot bootcamps and have clients do a variety of exercises for their feet such as heel walks, walking backwards, sideways, stretching out calves and hamstrings in order to make sure your feet are stretched properly. We take extra time and even get in there to massage our feet a little bit. That helps the entire body relieve stress.
Mix cardio with resistance training
This is one reason why bootcamp workouts have become so popular: blending cardio and resistance training means that your clients burn more calories and get the benefits of two different workouts at once. After beginning with a dynamic warmup that consists of a basic jog or a series of dynamic movements (think high knees, butt kicks, karaoke steps, and other similar moves), alternate from one muscle group to the next, mixing in cardio bursts at regular intervals. Start with static lunges and then move to push-ups and body weight squats. Plug in cardio with some jumping jacks, and then go back to different muscle groups with step-ups, triceps dips, and an elevated plank. Mix resistance with cardio by adding bicycle crunches and mountain climbers before finishing with a cooldown jog. This is a workout that takes around 30 minutes but has the impact of several hours of work in the gym or at sustained cardio.
Strike up the bands
We’re not talking about music here. Instead, we’re talking about one of the fitness workout ideas in resistance training. Instead of carting around kettlebells or dumbbells for your clients, purchase a couple of sets of resistance bands for them to use. You can build upper body strength by having your clients stand on the resistance band and then pull up on the other end, raising their arms up over their heads and back down in a slow movement. Maintaining a slow, steady rhythm is the key to maximum benefit from this exercise. Remind the crew not to let their arms snap back down with the tension of the band, because much of the work involves slowing down that descent.
Then you can have your clients assume a basic push-up position and hook one end of the band behind them. Pushing out with one hand and making a large oval isolates each arm and shoulder while forcing the body to maintain balance, working the core at the same time. Smaller resistance bands slide up the legs. Centering them a few inches below the knee allows you to put your clients through an intense side-to-side sliding workout that quickly boosts heart rates. These bands are much more versatile than small free weights— and they’re much easier for you to carry to your workout site as well.
Using awkward objects
If you want to take a mile run and make it interesting, have your class members carry something that makes the movement awkward. This could be a sandbag or an old tree stump— anything without perfect symmetry. The lack of symmetry keeps them off balance, and their cores have to compensate. As a result, you end up getting your class to complete that mile, but it won’t be that same four-lap journey that they’ve gotten used to. Instead, their core will be a little more sore than usual the rest of the day, because you’ve helped them torch those muscles while getting cardio in at the same time.
Train for a cause
Organizations like Team in Training, Alltri, the Ulman Fund’s Team Fight and the American Liver Foundation have gotten athletes to train for specific races and events while raising money for charity. You can take the same approach with your bootcamp class.Ask each of your clients to choose a specific charity, and then have them dedicate their training to that cause. They are free to choose a crowning event like a 5K or a sprint triathlon as a focus, or they can simply raise money while spending a season or even a year training with you. At the end of the chosen time period, have a banquet where your clients give the proceeds from their fundraising to the charity they chose. Not only will they be proud of the training they have done, but they will have made a difference in the community.
These are just some of the latest trends in fitness that bootcamp instructors are using to motivate their charges. Put some of these to work for you and your crew!
Every other exercise is a 30 second cardio sprint. For each round, boot campers perform two strength-cardio exercises and one “sprint” exercise that is predominantly cardio-based.
Perform each exercise for 30 seconds and repeat for a total of 4 minutes for each round/miniworkout.
Tools Needed: a timer/stopwatch (GymBoss highly recommended)
1. V-Pushups 30 seconds
2. HI-knee Sprint 30 seconds
3. Split Squats 30 seconds
4. Hi-knee Sprint 30 seconds
Total time 2 minutes.
Repeat once more for a total of 4 minutes.
Rest as needed!
This Sprint Workout comes compliments of Caryoline Fitgerald and Best Bootcamp Workouts.
This downloadable eBook is 134 pages and is loaded with Partner Workouts, Team Workouts, Challenges, Cardio Interval Workouts, and pictures like the ones above to show certain exercises.
Highly recommended – I’ve been using workouts and exercises from this valuable resource in my own training.
Check it out here
– Scott York
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—Bootcamp Fitness Games – “Med Ball Foot Toss”—
Scott and Monica Brant play around in the gym with a great boot camp exercise that we call “Medicine Ball Foot Pass”
Monica is using an 8 lb Dynamax ball.
We discovered that the Dynamax ball is easier to handle than a standard rubber med ball.
This is a great “feeder” or “finisher” exercise that can be used in so many ways.
Each person does 15 Med Ball Foot Toss sharing 3 med balls.
When not doing the exercise, you must do 5 burpees or until it’s your turn.
As part of a workout.
10 Med Ball Foot Toss
10 Squat Thrusts
10 Push Ups
Repeat 5 times.
—Bootcamp Fitness Games Track Drill (Warm Up)—
Coach Mo shows us a track drill that can be used in a bootcamp setting. This works well especially if you have a small space to work with.
This is more than a warm up though, you can work it into your main workout as Scott York and Coach Mo describe in the video.
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