Fitness boot camp is a dynamic group exercise class that focuses on building strength, endurance, and agility. Participants will also notice improvements in balance and flexibility.

Because our class takes place in our facility we are able to offer the class year round. We recommend doing the class at least twice a week and to give it three months to determine its effectiveness.

In the workouts we emphasize functional movements rather than specific muscles. Functional movements are the simple movements performed in normal work and play. This training makes everyday activities easier and reduces the likelihood of injury by strengthening the body’s core muscles and joints. The goal is to achieve a well rounded fitness.

Fitness by Design boot camp classes incorporate two training styles: interval training and strength training. On Monday, Wednesday, Thursday, and Saturday the class utilizes functional interval training. Tuesdays and Fridays are dedicated to strength training.

Body weight exercises and calisthenics make up the majority of movements used in the workouts. Additionally, we will use jump ropes, dumbbells, medicine balls, kettle bells, and other simple tools. [see examples of some of the exercises]

A group setting offers an alternative to the lonely exercise routine, and provides additional encouragement and motivation. The presence of a qualified instructor allows for the benefit of coaching without the cost of a private training session.

Our expert instructors are able to scale workouts and movements to individual ability levels. Advanced athletes will be challenged, and beginners will be able to participate right from the start.

Fitness boot camp is an effective workout that provides both aerobic and anaerobic benefits. It is a great way to breakup the boredom of treadmills and weight machines. When combined with proper nutrition, participants can expect to build muscle and lose fat.

See what others have to say.

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

You’re invited to participate in the 2010 Rowing Challenge with Fitness By Design. The challenge is to complete 50,000 meters by Dec. 25, starting on Thanksgiving Day. It’s a great way to work off the holiday calories. Contact us to sign-up or to learn about the indoor rowing 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?