The secret to a good boot camp workout is high energy. The reason many people chose boot camps is because they’re a good change of pace from the normal gym routine. A successful boot camp workout gets results, but keeps it fun!
The only difficult part about designing a boot camp workout is that there usually isn’t enough equipment for everybody. You have to figure out how to put your clients through a killer workout without any equipment.
Fortunately, there are endless boot camp workout methods that are extremely effective bodyweight workouts that require ZERO equipment.
One of my favorite methods uses the “Tabata” protocol. The Tabata protocol uses bodyweight exercises such as squats, lunges, push-ups, crunches, planks, mountain climbers, or really any other bodyweight exercise you can think of.
The key to Tabata protocols is the timing. Each Tabata is done for 20 seconds with 10 seconds of recovery.
Originally, the Tabata protocol called for 8 rounds of 20 seconds on and 10 seconds off. That means each exercise is performed for 4 minutes. You can change up your boot camp exercises to put your clients through a seriously tough workout.
Of course, you don’t have to stick to the way it was originally intended. You can vary the exercises, the order of the exercises, the number of “Tabatas” per round or per exercise.
By manipulating each variable you can literally come up with endless workout routines. The great thing about using time instead of reps in a boot camp is that you keep everybody on track. Each boot camper can move at their own pace according to their fitness level. You don’t have to wait for one person to finish their reps before you move on to the next exercise.
This saves time and, in some cases, embarrassment for some of you clients.
One thing I do that my clients love is to make it a competition of sorts. There are a number of ways to do this using the Tabata protocol. The first way is to see who can do the most reps of a certain exercise in a specified number of rounds. The second way is to see how many total rounds or “tabatas” they can complete before exhaustion.
You’ll be amazed at how they will push themselves and have fun doing it. Add a prize into the mix and even your clients will be surprised at what their body will do when they really push it.
As a side note, I usually only do competition type events after the group has had the chance to get to know one another and are comfortable in the setting.
By using the Tabata protocol, you can pretty much guarantee that your clients will be begging for mercy after just 20 minutes. You can hit 5 different body parts in 20 minutes for a great total body workout.
Remember, the secret to a successful boot camp isn’t just the marketing. It’s the ability to create a buzz that will bring in a steady flow of clients. To generate a buzz you need fun, effective workouts.
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