How to Run a Fitness Boot Camp

Fitness professionals can shake up their clients' fitness routines with boot-camp workouts. They're a great way to break up monotony and push clients to the next level. Everyone from fitness fanatics to newbies can excel in a boot-camp setting. It's the fitness professional's job to push each participant to his or her personal best. Here's how.

Things You'll Need

• No equipment is necessary, but a few ideas include:
• Exercise bands
• Medicine balls
• Mats
• Cones
• Boxing gloves and punch pads

Instructions

Warm up

1. Gather the participants together for a warm-up, which may include a light jog, walking or jumping jacks. Each participant is different, so it's OK if some run while others walk.

2. End the warm-up with easy stretching.

3. Explain how the boot-camp class will run.

Setting up stations

1. Set up several stations that when completed make up a full-body workout. Two or three participants should be able to work out at each station at the same time. When they're done with one station, direct them immediately to the next one.

2. For example, Station 1 may have resistance bands that clients can use for shoulder presses. Another station may have mats for participants to perform abs or push-ups, while another station could focus on jump squats or lunges. Another couple could toss the medicine ball to each other.

3. Make sure the participants begin each station at the same time, so you can easily time them and control when it's time to move to the next station. Two-minute intervals are long enough to tire clients without killing them. When the two minutes are up, have participants rotate to the next station.

Obstacle Course

1. It's obstacle course time. To ensure all fitness levels are getting what they need from a boot camp, set up a short obstacle course that can be repeated several times during a specific amount of time.

2. For example, set three minutes on the clock and tell the class that they are to run the course as many times as they can in the allotted time. This avoids alienating the slower participants while ensuring the advanced people still get a challenge.

   Obstacle course example:
   Walk, jog or sprint to the tree. Stop and do 25 jumping jacks. Shuffle to the park bench. Do 10 push ups and run back to the start. Repeat.A typical boot camp lasts about an hour, which usually leaves time for a second set of stations. Plan ahead so you can quickly set them up while the class is taking a water break after the obstacle course

3. Take a short water break.

Stations: Round two

1. If time allows, set up a different set of stations to keep boredom at bay and to challenge your participants.

2. Take a water break

3. Prepare for cool down.

Cool down

1. Send participants on a slow walk or have them march in place to lower their heart rates.

2. Stretch out as a group

3. Answer questions from participants.

Tips & Warnings

• Parks are great settings for boot camps, especially in nice weather. And they're rent free. Be creative. If you're at a park, you can even use the monkey bars to develop upper body strength or a bench for tricep dips. Remind everyone that they're not competing against one another. An overweight client may not be able to keep up with a more fit client, and it's your job to make sure they both have a great experience. Encourage participants hydrate whenever necessary. They should never wait on the group if they want a drink. Typical boot camps are about an hour, but it's your call. Have fun. Don't be afraid to yell encouraging words or call out clients' names to help motivate them.

• Have each participant sign a medical waiver to protect yourself.

References

• Cherryh Butler is a nationally certified personal trainer and group fitness instructor. She holds weekly boot camps.