5 Bootcamp Workout Ideas For Personal Trainers
As you might know I simply moved to the east side of Toronto. So far, so great. Sure there are a lot more freaky people on this side of town, but there are even more cool dog parks on the east side for Bally the Dog. In fact, every morning I walk him up with a big park near Greektown where he smells weird things and I watch a bootcamp class do their thing.
Today I got to watching and thinking, and wrote down several ideas that can make most bootcamps better.
1) Switch things up and make exercises harder by using the “one . 5 rep” method. This really is ideal for pushups, squats, lunges, and split squats – plus hip extensions for beginners. Do the entire lowering phase, then come halfway back up, and then go completely down again again, and then come all the way up. That’s one rep. It makes things “interesting” to say the least.
2) Split up your bootcamp class into groups and also have them work through stations, instead of having everyone do the same thing all simultaneously. (I know most of you’re already doing this…I suppose I’m writing this tip towards the trainer who I watch every day who teaches her class in a large circle…I believe she could fare better than that.) This is obviously an excellent system if you have a restricted quantity of equipment (i.e. for those who have 4 kettlebells and 16 campers).
3) Try shorter interval training workouts. I know, I understand, clients just love to find the crap kicked out of them. Such as the worry, it can be done too… However, it’s important to note that the “famous” interval training study from Australia had women do eight second intervals alternated with twelve seconds of sleep. Sure that’s easier than the usual 20 second sprint then a ten second rest, but it works for fat loss. Try using the 8-12 ratio in a single of your workouts every week.
4) Try the “TT Addiction Workout Challenge” Method. I borrowed this concept from Martin Rooney, who wrote concerning the push-up challenge within the April 2010 Men’s Health magazine. In the challenge, your ultimate goal is to do as numerous pushups as you possibly can in 3 minutes. Such as the visit failure in a set, or you’ll sacrifice your results. Simply do several, then rest for 15 seconds, and repeat that before 3 minutes expires. It’ll still be challenging near the end. You can use this same method with bodyweight squats, bodyweight rows, and a lot of other exercises. (Just make sure clients use proper form constantly.) These “Challenges” get clients hooked on improving their performance and they’re going to step up their learning order to conquer their score every week. Plenty of fun.
5) To assist clients with nutrition, recommend that everyone reads it called, “Food Rules” by Michael Pollan. It contains easy to follow, common sense nutritional advice that every busy family can stay with. I still can’t beat his “7 word diet” for simplicity: “Eat food. Little. Mostly plants.” Everyone can get that. And your clients will forfeit lots of belly fat with that advice.
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