Fit Body Boot Camp Program Design & Implementation Part 2

You will learn: • Location/equipment expectations • The FBBC warm up • Fit Body Boot camp ‘signature’ workout formats • Common Exercises • FBBC “Do’s and Don’t’s” • FBBC ‘Circle Time’ • Circle Time benefits and sample stretches

What Equipment Will Your FBBC have?

Your FBBC location should have an open workout area with padded flooring and have 4 workout stations:

– Suspension Training Station (eg. TRX) – Battling Rope Station – Plyo Box Station – Free Weight Station

Padded flooring provides less stress on key areas of your body during Workouts. Benefits include:

– Better for your knees – Better for your back – Better for you feet

Your FBBC Location should be outfitted with the following equipment:

– Suspension Trainers and Trainer Mounts (Min. of 5) – Dumbbells (Min. of 20 5 lb; 20 10 lb; and 10 15 lb dumbbells) – Battling Ropes and Mounts (Min. of 5) – Plyo-boxes (Min. of 5) – Sliders (Min. of 20 pairs) 3 Start off on the right foot: The Warm Up The Warm Up Purpose:

• Injury prevention - Range of motion exercises/movements (NOT static stretching)

• Set expectations – Tell campers about the workout

•Set the tone – Deliver high energy right from the beginning

5 Make Your Warm Up Count!

• 3-4 minutes tops

• Repetition is good – no thinking

• Timed sets (30/05 or 20/05) of moderate exercises

• Full body dynamic moves – no static stretching

• Range of motion: upper/lower body

• Progressive cardiovascular exercise to increase blood flow/respiration

Make Your Warm Up Count!

• Explain the workout as you warm clients up (eg. Do NOT do continuous jacks while explaining work to come)

• No need to demo EVERY exercise in workout

• Increase intensity within the warm up (eg march 1st, then high knees)

• Set the tone – Deliver high energy right from the beginning

Example: 20/05 for 3 rounds • Step jacks, Jumping Jacks, Star Jacks • ½ Squats, full squats, squat jumps • Wall push ups, Modified push ups, Floor push ups

7 Make Your Warm Up Count!

• Provide space/directions for longer warm ups for those who need it

• Ask those clients to come 5 min early to camp

• White board warm up optional

8 Workout Formats

There are 4 FBBC Workout Formats:

• 4 Station Rotation (4SR) • 2 Station Freestyle (2SF) • Freestyle Timed Trial • Freestyle Timed Set

*workouts available on the membership site*

9 4 Station Rotation with each station:

Typically two non-competing exercises: • Strength exercise • HIIT exercise Stack each station to accommodate more clients. For example at the ropes: • 5 people on battling ropes • 5 people doing plank

(40 people max in this workout) Small white boards are invaluable for directions

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