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Are you afraid of boot camp? Don't be afraid, it isn't as scary as you think it is! What to expect from your fitness boot camp experience.

By Kristin Goodenough

At Collin County Adventure Boot Camp you will see women of all ages, shapes, sizes and fitness levels. There are several ladies just starting out and many returning campers. I have ladies enrolled in camp with prior injuries, health conditions or other “limitations”. Our motto in camp is “show me what you can do”. My ladies feel empowered by that. We don’t get caught up on what they can’t do but rather concentrate on doing what they can.

After campers arrive they are expected to sign in for roll and then set up their mats and weights. As campers arrive I will discuss the “game plan” for the day. We will talk about what we will be doing for the day, organize teams or pair up with a workout buddy for the day. Once everyone is prepared mentally it is time to warm up. We begin with mobility exercises and then progress on to more challenging moves that get the heart beating and the muscles warmed up. During the final phase of the warm-up we cover each exercise that we will do during the game or circuit we have planned. We do fewer reps and work at a reduced intensity to get their body ready for the workout. I also use this time to show the options for the more difficult exercises.

I always keep my ladies working at a level that is appropriate for them. Ladies that physically shouldn’t do something are always given something else to do that is better suited for their body. Our goal is to deliver a quality results producing workout but our bottom line is always to keep our people safe!

For example: I have a several ladies in camp who have high blood pressure and need modifications to keep them safe. For them instead of Burpees or Mountain Climbers I have them do standing “Steam Engines” (quick alternating elbow to knee). This still works their “core”, gets their heart rate up but never puts them in danger. By knowing their medical conditions and/or injuries I challenge everyone at the level they need to be challenged at by showing appropriate options.

The following is an example of what type of workout you can expect at camp. “Group Combat training” is camp favorite! It really challenges them and they love the teamwork and camaraderie aspect of the workout. The workout is tons of fun and makes the hour fly by.

Example workout: “Group Combat Training” Game

Group Combat Training

Example: Kettlebells, Jump Ropes, Equalizers, Medicine Balls, Bands, Dumbbells or whatever equipment planned for the day.

Example assignments:

You mix things up offering both cardio and strength exercises as well as individual, partner and group “assignments”.

Campers are encouraged to “high five” everyone they pass and to help motivate their team mates. It is a lot of fun and really brings out the best in everyone. We typically do this workout on a Friday to allow Saturday and Sunday to rest those sore muscles (it really WORKS you!).

Sometimes I substitute in different exercises in for the 2nd game. For another option I actually lower the required amount of reps to only 10. The focus then shifts to quality of movement over quantity and technique improves, they feel it more and no one ever feels like they can’t do it. I also move the “assignments” around to avoid people picking and choosing which exercises they want to do. If they pick a cone they MUST complete the assignment for their team whether or not they have done it once or 5 times before.

I was a bit nervous the first time we did this workout but was thrilled when every single camper raved about group combat training. They loved it! They were amazed at how much harder they worked because they didn’t want to let their team mates down (it is much easier for them to not push themselves when the workout is just about them). Group Combat Training is always good natured competition that actually helps people challenge themselves like nothing else I have ever seen. Absolutely amazing to watch!

What’s really cool is that you start seeing teams determined to win and actually develop strategies. Like campers who feel that they just can’t finish out their reps can have other teammates complete their reps for them to score the point. My runners who love to run are often recruited to do the bulk of the running drills. This makes the runners very happy and the walkers in camp relieved that they don’t have to do as much running. You actually see campers motivating and pushing like personal trainers refusing to let their tired team mates quit!

To spice things up I bring inexpensive “prizes” to give to the winning group (Christmas bows with sticky backs or party bead necklaces). They all work hard to win “the treasure!” Another “reward” for the team with the most points is to allow them the opportunity to “count out” the reps as the other team completes 10 push ups. It is not uncommon to see “sympathy pushups” as teammates from opposing teams do push ups with their friends as a show of support (even though they were not required). Pretty cool!

Partner and team races are huge in my camp because it brings out the best in ALL of my ladies regardless of fitness level. Another way to bring out the best in each other is to have a special “party day”. On this day campers receive a great workout but the emphasis is on fun.

Example party days include:

My personal favorite was actually a rainy day workout. Rainy day workouts are typically something none of us look forward to. Camps are held under a covered pavilion area so that we stay dry but we don’t get the chance to move as much as we normally do and moods are usually pretty sour.

To make sure I brought a smile to everyone’s face I brought in hula hoops that lit up and big brightly colored “pokey” balls to play with. We ended up doing team challenges with the toys and it was really cool watching them play. Everyone got a great workout and had FUN!

Hopefully this gave you an idea as to what to expect from Collin County Adventure Boot Camp. You can expect to be challenged during every workout, to be able to go at your own pace and to have fun! So don’t be afraid, join the fun!

About the Author:

Kristin Goodenough is an A.C.E. Certified Personal Trainer in McKinney, TX. She owns the Collin County Adventure Boot and specializes in women's only fitness programs. Visit her website at www.bootcamp4women.com.