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.
Myoforce Versus Training System Review
At Fitness Workout Ideas, I love to check out all kinds of different training methods. I’ve been talking about suspension training a lot lately and recently the Myoforce Versus Training System has been receiving a lot of attention in the fitness community for its versatility and effectiveness. The Variable Resistance Strength Training System (VERSUS) provides variable resistance for both eccentric and concentric muscle movements. The Versus design also allows you to improve core stability while increasing strength and power. In the review below you can learn more about how the Versus works along with some of its key benefits.
Key Features Of The Versus System
- Enables both partner and single training
- Excellent for improving core strength
- Wide range of exercises can be performed on single piece of equipment
- Can be used for group, circuit and high intensity training
- Competitive aspect makes you work harder while having more fun
- Corrects imbalances in the body
- User can increase or decrease speed
Background Of The Myoforce And Inventor Erin Brooks
The Moyoforce Versus was invented by Erin Brooks. Erin Brooks is an exercise physiologist who has been helping people with movement restrictions or pain problems for more than seventeen years. He has worked with a wide range of clients from everyday people to Olympic athletes.
Erin Brooks was previously part owner in a business called Function First which was focused on correctional and functional exercises. After being involved with Function First for ten years, he sold out of the business and later started his own company Myoforce which is the brand responsible for Versus.
The Versus is based on the principle of suspension training. With the system the user can move in space and will orient their body. The system involves a set of handles which are hanging on a very strong pulley system. This pulley system means that user can move each arm one at a time, rather than simply doing a single hanging motion. This differentiates it from other forms of suspension training.
Advantages Of The Versus Training System
One of the key advantages of the Versus training system is that the pulley system allows two people to use the Versus at the same time. This enables it to pit two peoples strength and force against one another. As one person pulls in one direction, the other person is forced to pull in the other. The more force that one person applies, the harder the other person works. Conversely if one person applies little force, then the other person needs to apply a countervailing force to match. This creates variable resistance training. The advantage of variable resistance training is that your body is forced to adapt to the level of stimulus.
For Training Partners
When you train with a partner your chances of blowing off the workout or dogging it is much less. Tell me this — are you going to let your training partner beat you? I don’t think so. Not if you are a competitor. You will not believe how much harder you will train with Versus while having a great time. You can not dog it by just going through the motions anymore when using Versus. You will push yourself to new levels. Guaranteed. – from the makers of Myoforce Versus
By having two people use the same piece of equipment the element of competition is added into the training. This forces the users to push themselves harder than they otherwise would. The benefits of competition that can be experienced with other sports are not typically available with standard weight training and exercise equipment. With the Versus the benefits and fun of competition are an intrinsic part of the design. In addition to using the versus with a partner the system can also be used for single person training.
Another of the key principles of the Versus training is the idea of activation before participation. This means that you are recruiting as many of the muscle fibers as possible before you begin the exercise. Another benefit that the Versus has over traditional exercise equipment is that corrects any imbalances in the body. A machine is typically on a fixed range of motion. Therefore it is unable to adapt to any of these types of imbalances. Because the versus system uses a pulley those imbalances show themselves and the body is forced to correct those imbalances while the exercise is being executed.
Another remarkable feature of the Myoforce Versus is the ability to perform a wide range of exercises with a single piece of equipment. Using the Myoforce Versus you can do exercises including presses, lunges, squats and curls. The pulley system allows you to execute a full range of motion for each of these exercises.
The Myoforce is a deceptively simple looking piece of equipment. It provides an amazingly versatile range of workouts and will push even seasoned athletes. One of the best features of the Myoforce Versus is the competitive aspect. Working the Versus with a partner adds a fun element as you push yourself to out do the other person. There is also no other piece of equipment that can develop core strength as quickly and as effectively as the Versus. If you are looking to correct imbalances in your body and improve core strength while getting a workout that will kick your butt, then the Myoforce Versus is hard to beat.
For more info and to compare suspension trainer models, check out http://www.thebestsuspensiontrainers.com
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!
People don’t make eye contact as much anymore.
Their heads are down, peering into their smart phones as they go about their day. They’re like zombies. Too busy in their own world to be interacting in yours.
They don’t seem to be having fun or getting much enjoyment out of life. One way to add fun and enjoyment to their lives is to introduce them to Fitness Games. You’ll immediately notice a boost in motivation and enthusiasm. They’ll relearn teamwork. They’ll relearn interaction.
It seems to me that if you can make fitness fun, then most of the “work” is done. In my bootcamp world, fun doesn’t mean that my clients are just standing around, cracking jokes and doing a few hula hoops. No, to me it means you implement fun from the start, in the warm ups, in the dynamic warm ups, maybe in the workout and definitely during the end of the class.
I just finished my workout for today. I did the Crossfit workout called, Fight Gone Bad. My version went like this:
3 Rounds, 5 stations, 60 seconds at each station, 60 second rest, after each round (5 stations = 1 round). The exercises were:
Box Jumps 24″
Barbell Push Press 95lbs
Medicine Ball Slams
Kettlebell Squat With High Pull
My “score” was 256 points.
At the end of the workout, I was wiped out, my heart rate was screaming. Once my heart rate got down to around 90 BPM, I was ready for the next activity. This is a great time to implement fitness games into the workout. You’re already toast, but you still have enough energy to finish up the workout and play something fun. Here’s a game that you can try with your clients. All it requires is a deck of cards for each team and a bowl (or something similar).
This game can be played with a regular deck of cards. The goal is for each team to get the most points. Each team has one bowl about 6 feet in front of them. You can split the group up into teams of 3 players in order to avoid chaos by using just one bowl.
Shuffle the cards and deal the deck evenly among the players on each team. Now try and flick the cards into the bowl. After your cards are all thrown, count your points. The team with the most points wins (count the points on the cards or just the total number of cards). Each team must do the exercises that they missed. The exercise that you choose is up to you. Do up to 10 reps per exercise so if you have 40 cards that didn’t make it into the bowl, you would do a total of 400 reps. Use your creativity as to how you want to go about doing the 400 reps of various exercises. Make it a race to see which team finishes their exercises first. This game has a built in rest period while throwing the cards – a great way to recover after a workout.
By the way, this game (the original version) comes from a product called Strength Stack 52.
Here’s the video explaining more:
And here’s the kickstarter project for this product -> http://www.kickstarter.com/projects/1172471035/strength-stack-52-playing-cards-the-game-of-fit?ref=live
For more fun fitness games like this, check out Bootcamp Fitness Games!
P.S. The suspension trainer is a great tool for bootcamp training. It’s portable, light and has tons of uses. You can see my review of the product and grab it for only $27 (regularly $47). The special sale is over in less than 10 hours -> Suspension Revolution!