The Fitness Variation Cure
When someone joins the Bootcamp Ideas email list they are sent an email with a question:
‘What is the number one thing you are struggling with right now as a bootcamp trainer?’
I keep track of what trainers write back to me in a spreadsheet. To date over 250 trainers have taken the time to respond.
The most popular response I receive is not surprising. It’s why most trainers come to Bootcamp Ideas in the first place, ‘to find fresh workout ideas’.
The second most popular response I get is:
‘I struggle creating workouts that are effective for all of the different fitness levels in my bootcamp.’
I’ve heard you and have put together this little guide with some different ways to have your groups of mixed fitness levels work together seamlessly.
Let’s start with some planning tactics and then I’ll go into how to actually put them into practice.
Four methods for handling various fitness levels
1. Exercise Variations
Plan out your workout as you normally would. Once completed create 1 to 3 additional variations of the workout by modifying the exercises.
Doing this before the workout, rather than on the fly, makes you look more professional and serious about your clients fitness. So don’t wait until the session to try and make these modifications.
Here’s an example of a drill modified for different fitness levels:
10 minute AMRAP
- 15x Push Ups
- 15x KB Goblet Squat
- 10/side Side Plank Hip Drops
- 10m Bear crawl
Modified for different fitness levels:
10 minute AMRAP
|1.||Push Ups on knees||Push Ups||HRPU||15|
|2.||8kg KB Goblet Squat||12kg KB Goblet Squat||16kg KB Goblet Squat||15|
|3.||Side Plank Hip Drops||Alt. Side Plank Hip Drops||Side Plank reach throughs||10/side|
|4.||Bear crawl||Bear crawl||Reverse Bear crawl||10 m|
Alt. Side Plank Hip Drops: alternate sides each rep without letting hips touch ground in between.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.