Posts Tagged ‘themed workouts’

Back in June (or May?) I totally changed up the format of boot camp from the old “group” format where everybody did the same thing the entire class, to a station concept.

It’s been much more effective, helps break up the monotony and lets me use new toys in the workout – which is always a good thing.

But the really good thing about it is that I can better pair up exercises in each station and give each boot camp workout a “theme”.

Some days we spend a lot of time on the legs and butt, while others we hit the arms and abs extra hard while totally skipping the legs.

Sometimes it may seem the only reason I do this is to be mean and nasty, but there is actually a method to my madness – but you’re right…sometimes I do just like to be mean and nasty.

Take for example this quick video I made for you that shows an effective 2-exercise combination for the legs and butt.

The exercises are very simple and effective, but when you combine them it makes the workout that much more powerful to the legs and booty.

Then if you take that 2-exercise combination and throw it into a boot camp workout that’s all themed toward the same part of the body (along with some “easy” exercises to break up the intensity), you have yourself an awesome boot camp workout – not just a hard workout, which any goober trainer can make, but an effective workout that is designed for a purpose.

http://www.vimeo.com/6640824

Have an awesome day!

Ed

P.S. – Always remember to pay attention to your form and tempo while doing the exercises.  That gets overlooked by many people, and I help tweak form in boot camp, but I can’t do that when you’re not here (obviously) so you have to make sure you keep perfect form throughout the workout.

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The ladies had an awesome boot camp workout today.

If you’re reading this ladies, you did an awesome job!  You worked hard, sweated profusely, cussed me out and had a great time.  What more can you ask for?

Today’s boot camp workout focused mainly on the upper body, with the core, shoulders and chest getting most of the attention.

Actually the theme to today’s workout was “You Don’t Really Need To Use Your Shoulders Today, Do You?”

I started theming the boot camp workouts a few weeks ago, but never told anyone or had any way to share it with the ladies when they came in other tham my screaming it from the mountain tops when they walked in the door.

So, now there’s a nice little chalkboard thing-a-majig on the front window that lets you know what you’re getting yourself into each day.

Nobody has turned around and walked out upon seeing the theme of the day, but I’m sure it’s coming…

Anyway, back to today’s boot camp.

We split the workout up into 2 phases, each phase having 4 stations with 2 exercises per station.

Here was the rundown on the first phase.

#1 – Push-ups/Bodyweight Squats

#2 – DB Rear Flies/Squat Hold – Got a lot of laughs on this one because of what it looked like.  I’ll let you use your imagination.

#3 – DB Curl-Press/Double Mountain Climber – No one liked this one, but it was a great way to hit the abs and get you breathing hard.

#4 – Tube Row/Tube Hatchet – Partnered up with the tubes to give it a little more tension/shoulder stability/core work

Phase 2 looked like this:

#1 – Push-up/Medicine Ball Slams

#2 – Spiderman Climb/Double Crunch

#3 – Rollout/Plank Extension – This is one of my favorite combos to really hit the abs and make you groan and cuss me out!

#4 – Tube Lunge/Tube Hatchet – Partnered up again to hit the core/stability a little harder

That was it.  The workout went a little long in both classes and for the most part I think the ladies loved it.  I love this new format and I’m having a lot of fun coming up with new themes and new ways to torture work all the ladies in these awesome boot camp workouts!

Have a great day and I’ll talk to you soon!

Ed Scow