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5 Fitness Bootcamp Warm Up Drills to Make Your Job Easy

April 24, 2011 By 2 Comments
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Warm ups are an essential part of each and every bootcamp workout that you do. Running around the block to warm up gets old really fast. Throw in some of these bootcamp warm up drills to keep your workouts fun and interesting.

Save this kind of stretching for after the workout

1. Left, Right, Up, Down, Back, Forward

You will need a large space to run this drill.

  1. Organize you clients into several ranks (4 or 5 columns should do the trick). The trainer should stand in front of the clients facing them.
  2. The trainer will call out Left, Right, Up, Down, Back or Forward instructing the clients what to do. Left, Right, Back and Forward indicate directions the clients should run and Up means tuck jump and Down means a pushup. Clients should be facing forwards at all times.
  3. Keep the clients moving for 3-5 minutes and then either repeat or increase the difficulty.

Make it harder: To make this more difficult and to get your clients brains working, try ‘opposites’ where clients have to do the opposite of what you say. Or try the drill in silence and just use your hands to give directions.

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How To Keep Your Bootcamp Clients Coming Back – Three Tips to Make More Money

April 1, 2011 By Leave a Comment
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One of the problems many new Bootcamp Instructors face is understanding how to keep their clients coming back for more.

In the early days fitness bootcamps where designed as a one-off course for getting into shape. You signed up for the 4 weeks, got obliterated and left 5 kilograms lighter and a little battered.

While that may seem like a good idea at first, it makes a terrible business model. For each 4 week block you would need to ramp up advertising to fill your spots with fresh clients, it’s much easier to set up an ongoing bootcamp that clients can continue attending week after week. As a guide, from bootcamp to bootcamp you should be getting 70-80% of your clients returning. If you’re not, you’re doing something wrong.

Each bootcamp, you should be getting 70-80% of your clients returning.

There can be a whole laundry list of reasons why your clients aren’t returning, some of which you have limited control over. However, here are three that you can start changing today.

You Don’t Love Them [Read more...]

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How To Create A Simple Bootcamp Interval Workout Or Interval Drill

March 23, 2011 By 2 Comments
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High Intenisty Interval Training (HIIT) is the staple of most bootcamp cardio workouts. Not only is it effective, it also creates a challenging and competitive workout for your clients.

Interval drills are a fantastic way to finish off a workout if you have a little extra time. Alternatively, if your clients are quite fit, you can base an entire workout around it. Below I’ll lay out how to set up a great bootcamp interval drill step by step.

Step 1 – Warm-up

It’s important that before you have your clients engage in maximal effort work that they are properly warmed up.

By warm up I don’t mean just a 2 minute jog around the oval, sure that will get their heart going and fresh blood pumping to their legs but it still leaves them exposed to strains, sprains or even muscular tears.

In you warm-up make sure you include dynamic movements to increase range of motion (especially through the hips and ankles). I’m talking about high knees, butt kicks, power skips, side to side running, back pedaling and bounding. These are just a few ideas you could use. If you are unsure of what these are just ask in the comments below or send me an email. If there is interest I’d be happy to put up another post with pictures and demonstrations of different warm up activities for running.

Take a good 10 minutes to warm-up your clients if they haven’t done any activities yet. If they have already been exercising, 5 minutes will be sufficient. [Read more...]

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How To Create A Bootcamp Fitness Assessment For Your Clients

August 1, 2010 By Leave a Comment
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Keeping them coming back

One thing that you see a lot of bootcamps these days is adding some type of fitness or health assessment to their bootcamp program. This is a way of adding value to your sessions while also increasing the clients interest and enthusiasm as they try to surpass their previous score.

How to set it up

There are two types of assessments you can run with your clients. You can run one or the other or a combination of the both depending on how much time you have to offer.

Health assessment

You would usually run this on the Saturday before your bootcamp starts. These work best if you are running a bootcamp geared specifically at weight loss. Create a health assessment out of the following tests:

  • Weight – BMI
  • Body fat percentage
  • Girth measurements
  • Blood pressure

Keep an excel sheet (or database if you are more tech savvy) with all of your clients stats. Also include what their current goal is (reduce hypertension, lose 5kgs, etc).

Fitness assessment

This assessment can be run after the health screen on the Saturday or alternatively you can do as I do and run the first bootcamp session as a fitness assessment. [Read more...]

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