This might be one of the most random emails you’ll get this week.  As I dug through the questions from you to prepare in today’s article,  honestly, they were great. But I have no clue on how to organize them.
So, we’ll just go for it because I don’t see any other way around it. You’ll discover how to tweak just about any bootcamp finisher so 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 organized (I am also a Police Officer and mother of 2 young kids).
A: First, thank you for your service (both the police officer and the mom part). Second – I understand. I highly recommend that you structure your day the night before.
I use a whiteboard, but you can use whatever is convenient.  Write on that board exactly when you plan to work out and stick to it, no matter what. My workout is scheduled for 10 AM this morning (so by the time you read this, I’m still recovering).
Structuring your day can triple your productivity and you’ll be able to get your workouts in with no problem.
Q: I don’t have enough time to put together programs and I feel like I just wing it. I know there’s a better way. What exercises should I focus on?
A:Â I recently talked about this – this is how I structure my workouts:
How to Structure Your Workouts
Q: How little can I work out? I’m not making excuses, I’m just really busy. Is there a minimum?
A: I’ve worked with clients using 3 30-minute workouts a week 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, Mon/Wed/Fri)
Q: I need to get more clients <== This question popped up a lot. Don’t worry, I’m getting some resources together for you.
Q: Any suggestions on starting a bootcamp? I have no clients right now.
A: Just start and see what happens. Invite your family and friends.  I started in a parking lot with no equipment and I only had 2 people in my first bootcamp. But I asked those 2 people for referrals… then those 2, etc. until I was in the gym in the high school up the street 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! Already seeing results! My question is how do they fit into a weekly schedule? Not the actual specific workouts themselves but how many times a week should I do a bootcamp workout, HIIT Cardio, and rest? Thanks alot! – Jason
A: That’s great Jason! Thanks for the feedback. I wouldn’t do any more than 4 workouts per week, with no more than 2 workouts in a row. If you want to do HIIT Cardio, I would perhaps do a workout Mon, Tue, Thu and Fri, with HIIT on Wed and Sat. But start conservative! I hope that helps.
Here are the workouts Jason is doing
Q: How do I get my clients to straighten up their nutrition??
A: It’s politically incorrect, but if you provide them with solid nutrition info from nutrition experts, it’s THEIR fault. If you’re not comfortable with nutrition, use programs from other nutrition experts. I’ve used Brad Pilon’s Eat Stop Eat with great success. I wrote more about that here:
Dealing with Nutrition with Clients
Q: Mike, I love your finishers, but what do I do if I have clients that can’t do some of the exercises while others can?
A: Finishers rock. This is what I did with my campers. Let’s take the infamous ”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, resting only when needed.
Obviously, the first exercise is very advanced. So, I would tell my campers that they can replace the Burpee/Spiderman Pushup combo with just a burpee or even the Total Body Extension.
In fact, keep that in mind. You can replace any advanced jumping exercise with the Total Body Extension. Here is where you can find out how to do the Total Body Extension:
Discover the Total Body Extension
For the lunge jumps – you can sub those out for the Split Shuffle or Running in Place. If they do sub the lunge jump, then be sure they DOUBLE the reps per side with the split shuffle or running in place.
Soon, I’ll create an ultimate Bootcamp Exercises substitution list and it will be epic. Thanks for the idea.
Another one off the top of my head… any advanced pushup can be replaced by a regular or kneeling pushup. You want your campers to have fun, but be safe.
Discover over 30 more BOOTCAMP finishers hereÂ
Whew, that’s it for now. Have a great weekend,
Mike Whitfield, CTT
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Tags: bodyweight exerices, bootcamp, bootcamp workouts, nutrition
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