I teach aerobics to a small group (5)of women once a week. Most of the women can't do high impact and I'd like to introduce a boot camp style class. Can you help me with ideas for drill oriented cardio exercises. The coordination level is low, so I definately don't want alot of choreograph and thought drills would work best. Thanks

Try going to turnstep.com they have lots of class ideas listed for bootcamp classes and other classes. Go to your library and check out bootcamp DVD's and see if there is a format you like.

Suicide Drill,
Box Drill,
Plank Walk, Walking Lunges,
Bootstrappers,
Jumping Jacks,
Mountain Climbers, Squat Thrusts,
Exercises with Tubes/Medicine Balls, bands
Jump Ropes,
180 Squat Jumps,
Bench Step Ups, Bench Dips,
Push ups, Hopscotch, Ski Jumps, Skaters
Run in a line and pass Med ball overhead. Last person runs with ball to the front of the line.
Skipping, Bounding, Shuffle, football drill (quick feet), Hop on one foot. Compass Jumps, Balance Drills

Go to turnstep.com they have great class ideas. Look under "other"

I'm glad to see that someone else is looking for ideas to teach a bootcamp class!

I'd like to know what music is appropriate for boot camp class. I'm also going to start teaching a boot camp class, currently teach Spinning, so I use lots of European club, various BPM music. Doesn't seem apprpriate for boot camp. What kind of music is good for boot camp, including a BPM range? Thanks!

What kind of music is appropriate for bootcamp class? Both style and BPM. Thanks!

try www.lebertequalizer.com to get some variety

[QUOTE]Originally posted by onebratt08:
I'm glad to see that someone else is looking for ideas to teach a bootcamp class!

I'd like to know what music is appropriate for boot camp class. I'm also going to start teaching a boot camp class, currently teach Spinning, so I use lots of European club, various BPM music. Doesn't seem apprpriate for boot camp. What kind of music is good for boot camp, including a BPM range? Thanks![/QUOTE]

In my Bootcamps I use driving rock and roll. BPM at 125 minimum. Very motivating. one suggestion is Guns and Roses - Welcome to the Jungle

I have a few ideas for boot camp. I usualy plan my classes on an excell spreadsheet. If you are interested email me at: anacriscantu@hotmail.com and just put on the subject BOOT CAMP so I can identify you and not delete you

I'm going to be starting a core class and I know many exercises to do but don't really know how to put it all together. Can you give me any suggestions on a basic setup and routine. Thanks!

[QUOTE]Originally posted by fatburnnation:
Using a ever-changing mix of circuits keeps your boot campers challenged and getting serious results.

You can use body weight circuits, circuit tabata training and more.

To get more free workout ideas in detail, everyone can visit:
http://fatburnnation.com/bootcamp-exercise-ideas

[QUOTE]Originally posted by onebratt08:
What kind of music is appropriate for bootcamp class? Both style and BPM. Thanks![/QUOTE]

I think a Workout Boot Camp would be a nice program to start on. You can probably try songs from rock n'roll to alternative to hip hop and rap. Most music from those genres will definitely do good for a workout music. Try looking at music.podshow.com, you might find some good stuff there. Check this related link as well -

http://www.teenbootcamps.org/boot-camps/does-adult-boot-camps-weight-loss-works.html

Hi Members. I am new on this forum so I just thought I would add a workout for you all to try. I know that it can be a real struggle to come with fun and interesting workouts. I take 10 sessions a week and I aim for every one of them to be unique. The secret to this is simple. Write down and format all your ideas, go back to them daily and try and add something new to the workout. The way you view it one week will be different to the way you will view it in a weeks or a month’s time. You don’t realize it but your perceptions of things are changing all the time. Eventually you will have several versions of the same workout plan that are very different, don’t take my word for it, give it a try. Record your workouts every time you think about them. Test them and keep the ones that work, soon enough you will have hundreds of fun and unique workouts like me.
Here is the workout.

Title: Super Blast Challenge
Equipment: None
Players: 1+
Time: 10 minutes
Aim: To complete the task as fast as possible

Method
Round One:

Step one
Walk downs: From feet wide, walk down in to the press up position and perform 10 press ups, walk back up to standing.

Step two
Put your hands on the back of your head and perform 10 squat jumps

Step Three
Now perform 10 burpees followed by a 20 metre shuttle sprint

Complete the drill for ten rounds; knock off one repetition from both the press ups and the burpees for each round. Squat jumps will always remain the same throughout the challenge, for example

Round 1 - 10 walk downs/10 Squat jumps/10 Burpees/20 metre shuttle sprint

Round 2 – 9 walk downs/10 Squat jumps/9 Burpees/20 metre shuttle sprint

Round 3 – 8 walk downs/10 Squat jumps/8 Burpees/20 metre shuttle sprint
Etc.

Finish with a 400 metre best effort run

Rules
• Mark out two running routes, a longer and shorter.

The super blast challenge is great for assessing fitness. Simply time the event and log each player’s time. Repeat the following month and challenge your clients to beat their times.

To spice up the challenge include one or more of the hidden extras in to the workout, just be sure to include the same ones when you repeat the challenge.
Hidden Extras
• At four different points during the challenge, the instructor must blow their whistle. Each time the whistle is blown; players must find a partner, link legs and perform 20 sit ups together. Once they have done this they can continue on with the challenge.
• At any point during the challenge the instructor can shout “Plank”, the last person in the plank must sprint around and pat each player on the back whist repeating to each of them “you’re doing a great job”, once finished the player can continue on with the challenge.
• At three different points during the challenge, the instructor must blow their whistle, each time the whistle is blown; players must perform ten, 20 metres shuttle sprints before continuing on with the challenge.
• At three different points during the challenge, the instructor must blow their whistle. Each time the whistle is blown; players must sprint 400 metres to perform a trio of exercises before continuing on with the challenge, for example.

30 Kettle bell swings
30 Forward lunges
30 Kettle bell curl to press

• At three different points during the challenge, the instructor must blow their whistle. Each time the whistle is blown; players must sprint 400 metres. This is a timed run out. As the player’s return, the instructor must shout out their times as they cross the finish line. The player must record their time next to their name on a sheet of paper (write down all names in a list before the session starts) before continuing on with the challenge. Players must attempt to beat their original time after each run out. This method can also be turned in to a team challenge.

Team Challenge

Before the main challenge begins, split the group in to two teams, at the end of the main challenge, each player will be left with three run out times next to their name.

Take the first and third running time for each player. Each player receives a point for every second they beat their first run out time by, for example.
First run out time: 2 mins 34
Third run out time: 2 mins 24
Total score for that player = 10 seconds (points)

The instructor must add up all team scores at the end of the main challenge, the team with the most points win. It will take you a few minutes to total up the points so make sure you have a task prepared for the group whilst you do this, or announce it on your facebook page later that night to provoke interest. If you do this just make sure you get both teams to come up with a good team name at the start of the session.

When the whistle is blown, encourage players to take the time to remember what round they are on within the challenge, otherwise they are likely to forget once they return back to the challenge.

I have just started a new blog to help fitness instructors with fun and creative ideas. I think you will find it interesting. If you’re struggling for unique workouts, games and challenges to use for your classes then please visit my blog. You can access lots of free ideas. www.uniquebootcampworkouts.com