Home Workout 28
If you’re coaching a bootcamp class, then you are taking part in one of the more popular trends in fitness today.
Meeting outside allows you to take advantage of the challenges of the elements while allowing your clients to work out in the fresh air. Combining cardiovascular and resistance training in one workout helps your clients maximize their caloric burn while achieving gains that neither sustained cardio nor a workout using weights alone can provide. Unfortunately, there are some times when you will not be able to meet your class outside. Perhaps the weather has turned icy, or a series of thunderstorms have rolled into the area, and you don’t want to risk the danger of lightning and/or high winds.
When this happens, there is no reason for your clients to miss a workout, even if they have to stay home. This article contains some tips to help you motivate your clients to get workouts in, even when the class can’t meet as it usually does.
Set up an online motivational plan
Websites such as MyFitness.com or dailymile.com allow you and your class to track the exercises that you do. Setting up a private challenge group that is only open to your clients allows you to create a place for them to track their own progress and see the workouts that their classmates are doing as well. Seeing how they progress over time will motivate them to continue to seek gains. Each time they complete a workout, either with your group or on their own, they enter the information into the website. These sites send out a weekly report of activity, so that your clients have a running journal of their fitness activities that is easy to maintain.
Prepare your class with a Plan B
It’s easier than you think to find an indoor space that serves as a backup meeting place when the weather is simply too bad for your group to meet outdoors. If you have a relationship with a church that has a recreation space, or even a large meeting space that is not a dedicated worship area, or with a local recreation center, you can arrange to have your clients meet there for training sessions during inclement weather. Especially with a recreation center, this may require you to pay a fee for the use of the space, but if you plan this into your budget for your personal training business, it doesn’t have to interfere with your profits. This way, you can still do a routine similar to what you had planned without the pounding of rain or the chill of temperatures that have fallen below freezing.
Prepare a set of online videos
You don’t have to create videos along the line of the Insanity workouts or other video workout series. All you have to do with the video is create a guide that your clients can use to complete a workout when the weather isn’t cooperating with you. YouTube is a perfect tool for this. In your video, describe the series of exercises in the workouts, demonstrating any moves that need special attention when it comes to form. If you want to film a workout that your group does and use that as your video, your client will have something to follow. At the end of the workout, encourage your clients to register their workout online, like on facebook, so it joins their other workouts as a sign of their progress.
In any event, your client should be able to use the video to complete a workout similar to what you had planned, but with exercises that permit completion in the limited space of a living room or bedroom.
Provide a low-tech alternative to the videos
If your exercise routine takes your client through a series of calisthenics, such as planks, jumping jacks, resistance band exercise, and cardio intervals, sometimes a handout can be easier to use than a video. If your client knows the proper form for all of the moves, then following a handout allows your client to move at his own pace if he is exercising alone. Also, there may be times when your client is traveling and has no Internet connection. Having a written fitness workout idea plan allows him to complete in in any setting. The more flexible your workout plans are, particularly the plans for clients who cannot attend workouts for any reason, the more likely your clients are to complete them and continue on the path to fitness instead of falling behind.
Before I recommend anything, I want to see it first.
I want to go through the product, look at the design, try some workouts, and check out the website. I love to get new workouts. Anything to keep my motivation high, challenge me and keep my training at a high level. After all, there are lots of people out there with some great training ideas from all around the world.
Here’s a new resource called “Bootcamp Kettlebell Workouts”.
- 21 Kettlebell Bootcamp Workouts – Timed Circuits
- 36 Fitness Bootcamp Theme Workouts
- 42 “Brutally Fun” Bootcamp Workouts
Here’s a video that will give you a behind the scenes birds eye view of, “Kettlebell Bootcamp Workouts”.
or click here
(Remember to turn up your volume so you can hear the audio)
Find out more about it click the button below.
Guest post by Forest Vance, RKC II, CPT
You’ve probably heard a lot about kettlebell training. Maybe you’ve even tried it for yourself or with your clients. Kettlebell training ROCKS! It keeps things fresh and fun, kettlebells are easy to transport to the park, you only need one or two kettlebells to get started and at some point, your bootcampers are going to start asking about them anyway so you may as well surprise them with some new kettlebells and some new workouts!
My goals with kettlebell training are to:
1) Give you new ideas to use in your boot camp workouts
2) Show you how to PROPERLY incorporate KB’s in your programming – even if you have limited kettlebell teaching experience and/or a small number of ‘bells.
I am a big believer in planning the workouts over time to ensure continued client progress … but at the same time I also recognize that a variety of factors (new clients joining, clients taking breaks or quitting all together, inconsistency for whatever reasons) can possibly make periodization models:
- Very hard to implement in a boot camp setting.
Switch back and forth between “strength” and “conditioning” days at your camps on an alternating basis.
This way, your clients get the benefits of both worlds. They get strong and also get into great condition. If they come on back-to-back days, it gives them the ability to recover from the constant monotony of doing the same old exercises.
For example, a week might look like:
Mon – strength
Tues – conditioning
Weds – strength
Thurs – conditioning
Fri – strength
Sat – conditioning
Simple, but powerful. This set up keeps your workouts fun, allows for a lot of flexibility – and most importantly, your clients will get continued results with it!!
Speaking of simple, here’s a fun, quick, and SUPER effective workout you can do with just a single kettlebell. One of my favorites.
Forest Vance, RKC II, CPT
See me suffer through one of the 99 Kettle Bootcamp Workouts below.
As I mention in the video above, there’s a certain feeling that you get when you train with kettlebells. It’s hard to explain other than you KNOW you just worked your entire body and you KNOW that you’re going to be feeling it for a few days.
Forest has created a HUGE kettlebell resource which you can find out more about below by clicking the big blue button!
Grab 99 “Proven” Kettlebell Boot Camp Workouts + Theme Bootcamp Workouts!
Subscribe for more! http://youtube.com/outdoorfitnessgames
—Bootcamp Fitness Workout (Fallout)—
1/4 mile run
10 yards Russian Jumps (count number of jumps)
Triple those reps and do:
Dumbbell Front Squats (25 lbs)
Bridge With Dumbbell Flye (25 lbs)
Dumbbell Plyo Lunges (10 lbs)
Pop Push ups
Medicine Ball Foot Pass (12 lbs)
10 Turkish Get ups (5 ea side) (10 lbs)
1/4 mile run
The bootcamp workout took about 18 minutes with the rain delay. My heartrate got up to over 150 and burned between 200-300 calories with the last 1/4 mile run.
FitnessWorkoutIdeas Volume 1
20 great bootcamp fitness workouts that you can use right away in your own classes. With Video Descriptions.
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