CHOREOGRAPHY CORNER Building Bootcamp By Lisa Mastracchio
push-ups, burpies, jumping jacks, and high-knee runs are the foundation of this functional approach to fitness. More and more people are getting hooked on bootcamp training since it requires little coordination and no choreogra- phy – unlike most group fitness classes
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today. It’s no wonder this type of training has spread across the coun-
try as a viable way to get fit. To enlist, all one needs is the desire to crawl out of the comfort zone and dig into reserves of endurance and stamina. As bootcamps become increasingly widespread, the need to cre-
ate innovative, yet challenging exercises for both heart and muscle is the key to keep the troops coming back for more. The following exercises are strength drills that are simple and
effective. They transform the familiar “favourites” into intense inno- vations. These exercises target large muscle groups, using compound movements to increase the heart rate. Combine these moves with athletic cardio drills such as squat jumps, ladder runs, and jumping jacks and you’ll create a workout that pumps the heart and challenges muscles…essential ingredients for a “kick-butt” workout! As any fitness instructor knows, however, always be prepared
to modify exercises if need be. Offer easier options for those who may need to gradually build endurance and stamina. Likewise, al- low for longer periods of recovery between sets, if necessary. Set realistic goals depending on your participants’ fitness level and cardiovascular capacity. Ultimately, the role of any bootcamp coach is to motivate and
inspire participants to not simply break a sweat and gain strength, but to succeed in reaching desired fitness goals!
Boot camp basics include: • • • • •
34 canfitpro MARCH/APRIL 2011
Plank with Side and Front Raise Lunge with Power Knee lift Surrender
Spiderman Plank and Push-up Frogger
2. BASICS
ootcamp training is a “back- to-basics” no-frills workout. Traditional army drills such as
PLANK WITH SIDE AND FRONT RAISE 1. 3.
1. Start in a plank position with hands directly under shoulders and legs extended 2. With a dumbbell , execute a side raise ( right arm) while maintaining hip alignment and core stability 3. Next , with the same arm – perform a front raise 4. Return arm to plank position and repeat sequence with left arm 5. Ensure shoulders and back muscles are recruited while the core is challenged
Easier Options • Maintain the plank on knees only • Use a lighter hand held weight
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