This might be one of the most random emails you’ll get this week. Â As I dug through the questions from you to prepare in today’sÂ article, Â honestly, they were great. But I have no clue on how toÂ organize them.
So, we’ll just go for it because I don’t see any other way aroundÂ it. You’ll discover how to tweak just about any bootcamp finisher soÂ that you or your campers can rock it without boring cardio, too.
Let the randomness games begin…
Q: I’m having a hard time finding the time to get everything organizedÂ (I am also a Police Officer and mother of 2 young kids).
A:Â First, thank you for your service (both the police officer andÂ the mom part). Second – I understand. I highly recommend thatÂ you structure your day the night before.
I use a whiteboard, but you can use whatever is convenient. Â Write on that board exactly when you plan to work out and stickÂ to it, no matter what. My workout is scheduled for 10 AM this morningÂ (so by the time you read this, I’m still recovering).
Structuring your day can triple your productivity and you’ll beÂ able to get your workouts in with no problem.
Q: I don’t have enough time to put together programs and I feelÂ like I just wing it. I know there’s a better way. What exercises shouldÂ I focus on?
A:Â I recently talked about this – this is how I structure my workouts:
Q: How little can I work out? I’m not making excuses, I’m just reallyÂ busy. Is there a minimum?
A:Â I’ve worked with clients using 3 30-minute workouts a weekÂ and they still got results. Here’s my template:
Bodyweight warm-up (3 exercises, 1 round)
Metabolic Resistance Training (set it up in circuit fashion)
Finisher – Usually around 3 minutes
3 days a week with a day in between sessions (for example,Â Mon/Wed/Fri)
Q: I need to get more clients <== This question popped up aÂ lot. Don’t worry, I’m getting some resources together for you.
Q: Any suggestions on starting a bootcamp? I have no clientsÂ right now.
A:Â Just start and see what happens. Invite your family and friends. Â I started in a parking lot with no equipment and I only had 2 peopleÂ in my first bootcamp. But I asked those 2 people for referrals… thenÂ those 2, etc. until I was in the gym in the high school up the streetÂ with over 20 people at 6 AM. If I can do this, anyone can.
Q: Hey man..so I purchased the 66 MRT workouts and love them! AlreadyÂ seeing results! My question is how do they fit into a weekly schedule? Not theÂ actual specific workouts themselves but how many times a week should I do aÂ bootcamp workout, HIIT Cardio, and rest? Thanks alot! – Jason
A:Â That’s great Jason! Thanks for the feedback. I wouldn’t do any more thanÂ 4 workouts per week, with no more than 2 workouts in a row. If you want to doÂ HIIT Cardio, I would perhaps do a workout Mon, Tue, Thu and Fri, with HIIT onÂ Wed and Sat. But start conservative! I hope that helps.
Q: How do I get my clients to straighten up their nutrition??
A:Â It’s politically incorrect, but if you provide them with solid nutrition infoÂ from nutrition experts, it’s THEIR fault. If you’re not comfortable with nutrition,Â use programs from other nutrition experts. I’ve used Brad Pilon’s Eat Stop EatÂ with great success. I wrote more about that here:
Q: Mike, I love your finishers, but what do I do if I have clients that can’tÂ do some of the exercises while others can?
A:Â Finishers rock. This is what I did with my campers. Let’s take the infamousÂ ”Three’s Company” Bootcamp Finisher for example, which is this:
Burpee/Spiderman Pushup Combo (3)
Lunge Jumps (3/side)
X-Body Mountain Climber (3/side)
Complete the above circuit as many times as possible in 3 minutes,Â resting only when needed.
Obviously, the first exercise is very advanced. So, I would tell myÂ campers that they can replace the Burpee/Spiderman Pushup comboÂ with just a burpee or even the Total Body Extension.
In fact, keep that in mind. You can replace any advanced jumpingÂ exercise with the Total Body Extension. Here is where you can findÂ out how to do the Total Body Extension:
For the lunge jumps – you can sub those out for the Split ShuffleÂ or Running in Place. If they do sub the lunge jump, then be sureÂ they DOUBLE the reps per side with the split shuffle or running in place.
Soon, I’ll create an ultimate Bootcamp Exercises substitution list andÂ it will be epic. Thanks for the idea.
Another one off the top of my head… any advanced pushup can beÂ replaced by a regular or kneeling pushup. You want your campersÂ to have fun, but be safe.
Whew, that’s it for now. Have a great weekend,
Mike Whitfield, CTT