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!
We’re gettin’ ready to kick the year 2013 to the curb.
Gone forever. Another year older, stronger, wiser, and more grateful. Grateful for life, for you, our clients and for those who don’t know that they need us and our fitness services…yet.
The end of the year means lists. This year, my wife and I created our favorite top 10 movie lists. Lists are fun. They’re a way to share a little about yourself with others and learn a little about others. Lists make us slow down and reflect. They make us smile.
Try it. Next time you’re in a comfortable setting with a friend, ask them to give you their top 10 movies.
I’ll bet they smile.
Here then, are my top 3 fitness related random things from 2013.
- Strength training with free weights
- Kettlebell training
- Cardio (sprints, plyo jumps, burpees)
- Green smoothies (spinach, frozen mango, blueberries, stevia, water) made in a nutribullet
- Grilled chicken with green salad. Olive oil and cherry balsamic vinegar salad dressing
- Weight Control by William Hay, MD
- Total Recall by Arnold Schwarzenegger
- SuperFit, SuperFast by Scott York (hey, I’m proud of it!)
- Starbucks coffee
- Digestion (paying closer attention)
- Nuts – almonds, walnuts, pecans, hazlenuts
- Protein powder
- Fish oil
- Source Naturals Life Force Multiple Vitamins
- Barbell Squats
- Power Cleans
- Kettlebell Snatch
- GHD situps touching the floor each rep
- Medicine Ball Jack Knife
BEST FITNESS PRACTICES
- Workout before logging onto my computer in the morning (if I log on, I’m probably not getting off again)
- Sleep 7+ hours a night
- Rumble roller for tightness
BEST WORK PRACTICES
- Focus on no more than 3 things at a time
- Never promote others work, without trying it first and liking it
- Seek balance. Don’t spend too much time in one area. Do group training, video, blogs, books, software, training programs, mentor, be mentored. Take walks. Visit friends. Drink wine with wife.
That’s it guys. Random top things in the fitness world. Wonder what yours are?
Have a great 2014 and let’s kick some ass next year!
I reviewed Suspension Revolution personally myself yesterday and was impressed that there are several components to the product. I’m always looking for new fitness workout ideas so I love to get them, try them and review them for others.
If you’ve never used rings or trx style suspension trainers in your fitness bootcamp, then I think you’ll like the depth and quality that went into the making of this product. Starting off with the videos (see my review below), you can tell it’s got high production values with great lighting and sound. Dan Long is the go to guy for this type of training. He looks to be in his 40’s and keeps himself in great shape (another check mark in my book) and boy does Dan have ENERGY!
I showed my wife the intro video (see my review below) and she thought she was watching an infomercial for a second. I like his style, though, I think it works for him. Nothing wrong with being passionate and energetic about what you do.
The product is made up of:
- Suspension Revolution eBook – Beginner (49 pages)
- Suspension Revolution Intermediate (49 pages)
- Suspension Revolution Advanced (125 pages)
- Bonus! Strap Finishers 2.0
There is a table of contents in each eBook, a little about the author and the Workouts. There are high quality color pictures of the exercises with good written descriptions. You don’t have to use TRX suspension straps, you can use Jungle Gym XT or SBT (Suspended Bodyweight Training). If you have a pair of rings, you’ll be able to do a lot of these exercises (or a modified version of them).
I always get a different type of soreness in my muscles when I use rings in my own fitness workouts. I recommend this type of training and I love the portability of the rings or straps. Below is my video review of Suspension Revolution!
I found a free tool that you can use to automate your search
for fitness equipment such as medicine balls, rings, kettlebells,
sleds, etc. This free tool will send you an email notification
once it locates your equipment in your area.
Watch the short video below to find out what I mean.
The website that I refer to in the video is at www.noticraig.com