We grabbed 4 dumbbells total and his workout was a combination of bodyweight exercises and dumbbell moves.  He is a great client and is ready for any challenge.  We set up a big 6-exercise circuit and he knocked it out in 30 minutes (including the warm-up).

His shirt was soaked, too.

His workout went like this

Warm-up

Bodyweight Squats (15)

Push-ups (10)

Total Body Extension (10)

We did the warm-up circuit twice, resting for about 30 seconds between circuits.

Then the circuit was:

1) Bodyweight Squat Jumps (10) – I had him go really deep, too.  This will engage more muscle.

2) DB Split Squat (8/side)

3) Spiderman Climb Push-ups (8/side)

4) Pull-ups (3) – I had him do negatives as he continues to build enough strength to do full pull-ups (more on this below)

5) DB Goblet Lateral Lunge (10/side)

6) Stability Ball Jackknife (20)

He did this circuit 3 times, resting for a minute between circuits.  He has been really focusing on keeping his prescribed rest periods, so we used my stop watch.  It’s amazing how a workout will feel when you use just a minute of rest with big, compound movements.

That’s a dandy total body workout right there – good times indeed.

So, are you struggling with your pull-ups?  I will do a full post on this in the near future, but in the meantime, try doing  this.

Jump up (literally) and put yourself in the “end position” of a pull-up like this:

It’s up to you if you want to make the funny face or not.  I enjoy looking like an idiot.

Anyway, the next thing you will do is take about 5 seconds to lower yourself.  Do this 3-5 times.  I recommend only 1 set when you first start, then work your way up to 3 sets.  I’ll elaborate more on a new post (yes, I said “elaborate” – I’m smart on Fridays).

Better yet, I’ll have my friend Shawna do a guest post for me since she is the pull-up Queen.

Now, if you’re a bootcamp instructor, how do you translate this into a bootcamp workout?  First thing you need to do is to turn the specific reps into timed sets.  Also, more than likely, you don’t have that many pull-up bars handy, so sub in DB Rows or Band Rows for those.

Let’s change this 1-on-1 workout into a bootcamp workout:

1) Bodyweight Squat Jumps (30 secs)

2) DB Goblet Split Squat or Bodyweight Split Squat (30 secs/side)

3) Spiderman Climb Pushups (30 secs)

4) DB or Band Rows (30 secs)

5) Goblet or Bodyweight Lateral Lunge (30 secs/side)

6) Stability Ball Jaccknife (30 secs) – not enough stability balls?  No problem – you can sub this for the Inchworm.

You see how I changed exercise 2 to the Goblet split squat – that way, each camper will only need one dumbbell, but like it shows, you can also just do a bodyweight split squat.

So, you can now have an “express” style bootcamp workout – giving yourself (or your campers) no excuse for missing workouts.

Boom goes the Bootcamp dynamite,

Mike Whitfield, CTT

Boot Camp Marketing Experts

There are a few different courses out there that can help you with your boot camp marketing efforts.  Some of the leaders in the field include Bedros Keuilian from Ptpower.com, Brian Devlin, and fitness boot camp expert Jeff Sherman.  You can learn a lot from these people on appropriate strategies to run your boot camps more efficiently and of course make more money.

You can also visit PTpower.com for all the advice you need on fitness marketing for your business.  With vast knowledge of fitness marketing you can build your business to new levels and skyrocket your income.

I bought a couple kettlebells from my local sporting goods store and have been doing some workouts that are simply 10 minutes of kettlebell swings supersetted with another exercise.  These quick kettlebell workouts have helped me lose weight and get in much better shape and its amazing how quickly you can do these.  If you want some kettlebell tips I would highly suggest you check out Geoff Neuperts Kettlebell blog here.

It’s amazing how quickly you can get in shape with a single kettlebell doing basic exercises at home.  I never knew how challenging these things were until I finally worked with them.  Try adding kettlebells to your boot camp programs for an extra challenge.