There are a few words and phrases that make our boot campers especially happy when they hear them. Here are a few:

1. Grab a Power Wheel
2. As many rounds as possible (AMRAP)
3. Bear Crawl
4. This last round is a double
5. …BURPEES!!
6. Jump Rope – 100 forward and 100 backward
7. Grab a heavy weight!
8. The finisher is
9. Last round? maintain your number!
10. Calisthenic warm-up

What are the words that make you glad you showed up for boot camp class?

Here’s the workout from today’s conditioning workout in the boot camp class.

September 21 boot camp workout

The first part of this routine is one of the benchmark workouts we use.  My goal today was to beat Greg, one of the boot campers that always challenges me, and I actually had my best time at 22:23. Not bad for an old guy! (A little bit of competition is one of the ways that a group class spices up the exercise routine.)

It’s important to me that people are seeing improvements; otherwise, what’s the point? I use a few different workouts like this one to help clients measure their progress.

Recently, we created a chin-up club as well. At the beginning of the boot camp classes we’re taking time to work on chin-ups and chart everyone’s progress. Each person is at a different place so the numbers are relative. For someone who has never done a chin-up before it’s a huge success when they finally get that first one. What matters is challenging yourself and improving your fitness level.

What are you doing to challenge yourself?

Fitness Bootcamp Class Workout

Everyone was glad to see the power wheel on the list. We used the med ball in today’s workout as well. For another med ball workout video check out Josh on YouTube.

Here’s a boot camp workout from earlier this month:

AMRAP, 40 minutes

• Rowing 500m
• Burpees 10
• Jumprope 100fwd,100bkwd
• Explosive step-ups 30 (watch a demo)
• Wallball 10
• Running 200yd

*AMRAP = as many rounds as possible

I put a lot of time into creating dynamic routines, variety really helps. Each day’s workout is written out on a whiteboard in the boot camp room. Here’s one of our boot camp routines with a strength training focus :

Boot camp strength workout

From one of our Saturday boot camp classes, this is a routine I put together based on a workout I saw at Monkey Bar Gym. It combines strength and conditioning.

Josh leading a bootcamp workout.

I started doing FBD’s fitness boot camp in February of 2008.  I had just completed a valuable certification from Monkey Bar Gym in Madison, Wisconsin.  Going through that certification was a huge eye opener to my own personal fitness.

Although I had been weight training and doing “cardio” on a regular basis, I had never really used my body the way it was intended to be used. I was ready for a change and decided boot camp was the way to go.  I decided to make a commitment.

I started working with a group of other trainers. We would do the boot camp style workouts on Wednesdays.

WOW! Those first 3 months were grueling.  These were some of the hardest workouts I’ve been through, but they were also some of the most rewarding.

In doing boot camp consistently I’ve increased my function performance.  What’s functional performance?  The ability to jump, push, run, and pull my body through space and do it effectively.

I feel more confident in my summer activities like mountain biking, golfing, and hiking.  I feel like I can handle any activity thrown my way.  If your looking for a great experience that will keep you motivated, energized, and feeling great FBD’s fitness boot camp is here for you.

~ Josh

Personal Trainer - Josh Hower