Special guest blog post by Lisa Hudson.

Let’s face it. Workouts are not always inspiring. Sometimes you just have to gut it out. However, Tuesday’s boot camp class was great and I wanted to share my experience.

Rob got the routine, a partner workout, from the Gym Jones web-site.  After warming up (which can be a work out in itself) we got started. The workout consisted of 4 exercises in 2 blocks performed 2 times.

First exercise was a box step-up performed with kettle bells.  I would step up one time on each leg then my partner would go, then I would go 2 times each leg, then my partner would go and so on until 5 reps each leg were completed.  While waiting for my partner to finish, I had to hold the kettle bells in a racked position…I could not set them down, there was no real rest period. We really pushed and motivated each other to get our reps done.

The second exercise was a chin-up or body row using the same rep ladder and protocol: I go, my partner goes.

The second block was the same protocol with body weight squats 1 – 10 and during my partner’s turn I had to hold the squat in a static bottom position (90 degree).  The second exercise in the second block was a push-up, “resting” in the plank position.

During the squats it got tough. Everyone wanted to quit..it was just so uncomfortable.  But we didn’t…why?  It was the partner dynamic and the class dynamic combined.  Not only did we encourage our partner, but we were encouraged by all of the other class-mates gutting it out also…misery loves company I guess.

Here is something about the class dynamic that Rob pulled from Monkey Bar Gym:

Just as muscles work together, human beings – as social animals – are meant to cooperate.  In class, you work out with every other participant.  And in many instances, you will be paired with another, often one with a different level of fitness than yours.  Regardless, she or he will support, encourage and push you beyond the words, ” I can’t.”  You become a workout partner in turn, helping your classmates achieve their goals.

Watching your partner push through their perceived barriers is one of the most inspiring aspects of this training.  Using this positive peer pressure your strength and fitness can improve (by 30%) compared to the results you would have achieved if you had worked out alone.

I was really inspired by my classmates yesterday, by their encouragement, and their hard work.  If you weren’t there, you missed a good one. It was a great experience!

Lisa

We have used explosive box step ups in the boot camp class for a long time. I can’t believe I haven’t been using this one. Get ready FBD boot campers!

“What are we doing today, Rob?” is not a question boot campers have to ask very often. Typically, they can look to the whiteboard to see what the day’s workout will be. Today I threw ‘em a curve ball.

Mystery Boot Camp Workout

It’s a priority to me to put together workouts that are both interesting and effective. From time to time the workout includes a movement or series of movements that some people might not consider their favorite. I’ve noticed that some will start focusing on the exercise they don’t like that they know is coming up. This prevents them from focusing all their attention on what they’re doing right then and it drags down their energy.

That’s why I chose not to write down what we were doing until we had finished the previous exercise. The built in recovery time offered plenty of time to accomplish this without throwing off the flow of the class. I probably won’t do this too often but it was effective and people even liked the mystery.

This is an example of the kind of thing you can do if you’re putting together boot camp or fitness class workouts. Don’t get stuck in a rut. It’s not good for you or those in the class. Collect ideas from people and programs you respect. Every now and then throw in a twist or a change.  Spice it up to keep things interesting. However, it’s important to be consistent. Doing something differently every workout would be counterproductive and work against the goal of progression. Fitness training, personal or group, is not all science and math — it’s also an art.

Boot camp exercises for Nov 2 conditioning.

This is a good one!

Some fitness instructors’ only goal is to keep people busy for the duration of their workout. But is busy work helpful? I don’t think so.

Gary Vaynerchuk, owner of a successful family wine business, says, “Caring is the differentiator in business.”

I like that. He’s right.  I actually care about people’s fitness. I want to see them reach their goals. I’m not interested in just taking their money. There are plenty of gyms out there that can do that.

Our boot camp classes are challenging for most people. Granted, they are more demanding for some than others but the majority of the movements allow people to challenge themselves as much as they are willing. I doubt that many people are using them just to kill an hour.

Why are you working out? What are your goals? Are you improving?

Testing is an important part of our fitness boot camp program. The only way to know if you are progressing is to test and compare. How far? How long? How many? How heavy? Are you getting stronger or faster? Do you have more endurance? Are you losing body fat?

Most people would be surprised to know how much they could improve, if they really tried.

Measuring your performance increases is something that needs to happen regularly. Write down what your goals are. Keep track of your workouts and test results.  Be intentional. Don’t simply go through the motions. Strive to do better!

If you are willing to invest your time and money then you should expect results, from yourself and your trainer. Don’t settle for doing fitness busy work.