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 6 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 11 12 .