Back to Basic: What is Boot Camp?

It was the most challenging class I had led in a while, Mark said as he put on his jacket. It might have been the toughest I had ever done at the YMCA.

"Really?" I asked. It didn't seem that bad. Then again, I wasn't completing the 4-minute rounds that alternated between cardio and resistance training. I was doing part of them, yes, but I definitely wasn't going rep for rep.

But still, I followed up, "don't you expect boot camp to be hard?"

I was sitting in my program director's office, squaring up schedules and training, when he asked me if I could fill in for a few Tuesday nights. One instructor was cutting back on classes and while a replacement was lined up, she still needed some training.

"It's on the schedule as T-N-T," he said, "but she's been doing it as a boot camp. You can just keep that up."

I am not sure what it was about that day and that conversation but ever since, I've really been putting thought into what a boot camp class is – and what it should be. It's easy to fall into the trap of making it the hardest class possible (as I implied when talking to Mark) but the problems with that are a) many people attending group fitness classes in a YMCA-like setting aren't ready for such a class; and b) it is my belief that each class/module should have an objective or goal. I think a lot of people like to label classes "boot camp" because it is more inclusive (you are more likely to get men in the door) and it sounds trendy.

But that's not a good reason.

According to ACE, the organization through which I earned my personal training certificate, an exercise boot camp incorporates exercises that improve strength, agility, power, speed, strength and balance. The Mayo Clinic reports that the appeal of boot camps is that the class builds "strength, endurance and agility to conquer your daily routine"and includes intense aerobic and resistance elements. As for the Y? The schedule describes my class as "a challenging interval class with a variety of drills and power moves to increase agility, "cardio" and overall strength for the ultimate calorie burn."

For comparison, the T-N-T class is listed as "a muscle conditioning work out designed for improving overall strength and endurance."

Even with the definitions, it's still a broad fitness category. And so what's an instructor to do? Well, not make the class as hard as possible – I'll tell you that much.

For me, it's meant that I've stepped back and really put thought into the why of the workout and not the what. It's not about doing three kinds of burpees or four variations of jumps. It's about using heavy weights to build strength or doing lateral movements to improve agility. It's not about incorporating the craziest, most complicated moves from the most recent issue of a magazine but choosing moves that improve functional fitness that participants recognize and can perform with good form. It's not about earning a reputation for being a badass instructor but leading participants through a safe workout.

But don't be fooled by my soap box – safe doesn't equal easy.

Last night's boot camp workout included 4-minute work sessions that focused on performing a move for 45 seconds and then a more intense exercise/version for 15 seconds. The class rested for 2 minutes between rounds, and the rounds alternated between cardio and resistance.

Sample cardio round (repeat twice):

Shuffle side to side (45 seconds)
Squat jack (15 seconds)
Back pedal (45 seconds)
Scissor jack (15 seconds

Sample resistance round (repeat twice):

Deadlift with bentover row (45 seconds)
Isometric row hold (15 seconds)
Single leg deadlift with flye* (45 seconds)
Single leg pulse* (15 seconds)

* Do one side/leg per round

A couple of notes:

• I like to program classes in terms of time rather than reps because not everyone works at the same pace. I find that it improves self efficacy if a participant doesn't feel behind, and it also improves form because they aren't worried about keeping up.

• I offer modifications/challenges for most exercises in a workout. Squat jacks become tap outs and scissor jacks become an alternating lunge with a limited range. If I have a good group, I'll challenge participants to take the squat jack to a tuck jump.

• I am just sharing this as an example. If you choose to incorporate these sets into a workout, you do it at your own risk.

• If you want me to share the whole workout, let me know in the comments. I will add a graphic with the information. I might even get super (insert adjective here) and make it pinnable.

Now, with that out of the way, tell me: What do you think are the components of a good boot camp workout?

Back it up: Core Values, Week 2

"Elegance in explanation."

I was interviewing someone today for a project I'm working on, and he was describing how a switch can turn on when a person shares something so "known" in a precise, simple way that it can click. In that conversation, he pinpointed something that I had been trying to since Saturday.

During our launch this weekend, the CXWORX instructor and lead group fit trainer was talking about the program and the goal in the design:

You can't be strong here ...

If you aren't strong here.

As a trainer - even as a Bodypump instructor - I know that it all comes down to balance in exercise and program design. You can do preacher curls, bicep curls, hammer curls, barbell curls until the cows come home but you are going to do some damage if you don't train your triceps. Runners, me included, struggle with dominant quads and hips, which tend to overcompensate for a weaker posterior chain (hamstrings, glutes). Weaknesses can lead to injury.

So, when we train our abdominals as we have been with the Core Values challenge, it's equally important to do exercises for the low back. I like to include back extensions and supermans into my routine. The bird dog, which we've seen in the previous two weeks, is also a great exercise for the area. 

Core Values Check In

Two weeks in, and I'm feeling good. I am definitely getting in the habit of doing 5 minutes of core work, with the challenge becoming less of a, well, challenge. It did help that my marathon of classes this weekend included core, and I didn't need to find time beyond that to get my plank on. I'm also finding that my abs are not as consistently sore as they had been in the first week.

Exercises to try this week

Birddog with a 45 degree angle (see 0:27 in this video)
Back extension
Walking plank (alternate between forearm and straight arm, keeping hips stable)
Fire Hydrant In-Out
Oblique V-Up

How are you doing with the challenge? Be sure to comment for this week's entry into the prize.

Core Values: 30-minute challenge

Currently: Wishing that my Thursday night class will be canceled.

The weather outside is more than frightful today - it's plain stupid. I got stuck in the snow three times this morning, twice requiring help to get out, and the evening commute wasn't much better. I'm definitely not looking forward to going out again when I anticipate class attendance will be low.

But a job is a job is a job. I will work every last person in class to sweat. And, if no one shows up, I might do this tabata workout.

As part of my personal #corevalues challenge, I want to become a more well-rounded athlete by incorporating plyometrics, improving balance and strengthening my core. This workout is designed to do just that.

A couple notes:

• This workout is challenging, even for an advanced exerciser. If you are new to fitness or recovering from an injury, modify as necessary. Examples: March or jog in place instead of high knees; side lunges instead of lateral hops; instead of "jumping" with mountain climber, tap it in.
• I have five tabata sets but feel free to pick and choose from the circuit to create your own workout. I like sets 1, 3 and 5 for a quick 15-minute workout.
• This workout is not total body - I wanted a cardio exercise paired with a more traditional ab exercise.
• Feel free to skip this and just do 5 minutes of abs.
• HAVE FUN!

If you do this workout, let me know what you think in a comment below.

Links to exercises:
Frog jumps
Plank T
Windmill
Lunge with knee lift
Inchworm

Core values: A January challenge

There was a fire in  my belly. A burning, raging fire. Engulfing my insides, radiating from my core to my heals to the top of the head.

As I performed the dynamic boat pose at the end of the barre class, I was consumed by the feeling in my core. It was a feeling of work done and a feeling of work that needs to continue. It was a feeling that I need to take seriously my promises to myself to focus on my core and strengthen it.

A strong core is important for everyone and every body - it's you're center, a foundation and is key to many movements. For me, I believe that it's especially important. An engaged, stronger core will improve my running, yes, help me with balance during Bodypump lunges and bolster my confidence as a personal trainer.

So, for the month of January, I am committing to five minutes of ab exercises six days a week. On the other day, I will perform a tabata-style workout that will incorporate plyometrics that recruit the abs.

And I'm inviting you all to join me. Each Monday, I'll post the week's five exercises (each performed for one minute) and the opportunity to link up. The tabata workout for the week will be posted on Thursday. The workouts will build on each other week to week for variety and to build strength.

Need an incentive? One reader will win a fabulous prize supplied yours truly. It will include but will not be limited to: a pair of SmartWool socks, Nuun, headbands from Prairie Sun Yoga and Clif bars. The winner will be selected via comments on the weekly posts - comment today that you are participating and let me know how you are doing each week.

To make it easier to keep track, here is a link to a calendar. Print it out and check off the workouts each day!

Now, for the exciting part - this week's exercises! Do each exercise for 30 seconds and repeat the circuit twice. Don't feel obligated to do these exercises every day - the goal is just to find 5 minutes to work on the core.

Pelvic tilts with bent-knee march
Glute bridge
Forearm plank
Bird dog
Bicycle crunch

If you want to share this challenge, use the hashtag #corevalues on Twitter and Instagram and use this button on your blog.

 

Disclaimer: While I am an ACE certified personal trainer and a group fitness instructor, I am not your trainer and participation in this challenge is at your own risk. Please consult a doctor before beginning any exercise program, especially if you experience lower back pain. 

Three Things Thursday: Observations from the gym

Between the hours of 9 and 10 this morning, I had to be at the YMCA. It wasn't to teach a class or to attend required seminar but an appointment with my sanity.

While Miles is breathing easier today, a toddler on steroids makes for some interesting days and more interesting nights. The shenanigans last night included hammering (with a toy hammer) an hour past bedtime, stripping down to color all over himself (his feet are still orange) and pile every toy into his bed.

So, this morning -- after a fight about staying downstairs, being told that I don't tell him no and being roared at because I informed him that, yes, I can tell him no -- I decided he needed to go to daycare early and I needed a good sweat session.

1. I ran Tuesday and Wednesday thus making today a cross-training day. I hopped on the upright bike and warmed up for 10 minutes before getting into the work.

• 1 minute at a hard resistance, RPMs max out at 50
• 2 minutes recovery at a moderate resistance
• 1 minute at moderate resistance with high RPMs, no lower than 100
• 2 minutes recovery at a moderate resistance
• Repeat as needed

The workout mimics a plateau, the geological one. You climb, spin on the flat and speed out on the downhill. Ride a bit to the next one. While it plays with resistance and speed, the workout was more about the intensity.

Note: While I am ACE certified personal trainer, I am not your trainer. Performing any workout on this page is at your own risk. Please consult a physician before beginning an exercise program.

2. If Judgy Wudgy was a bear, I am sad to say that I am the mama bear. I noticed several people walking at severe inclines on the treadmills but only being able to do so by holding onto the rails. I am not sure about you but I've never walked up a hill and got to support half my weight while doing so. A more effective workout would have utilized the maximum incline the exerciser could walk unassisted. The same goes for speed. It's the one time it's OK to say no to help.

3. Maybe I'm an antisocial asshole but if there are eight open pieces of equipment, please choose one that is not right next to me. I find it so odd that people cluster up. I can see where it would draw some competitive spirit to see someone go harder or faster than you but I find it distracting. I end up reading the person's magazine rather staying in the zone of my workout.

What's your gym pet peeve?

Excuse me, I burpeed.

I have an exciting recipe for you today. It's so exciting that I'm not even going to bother coming up with a story to serve as a clever introduction. Nope. Just the recipe for us.

Humble Pie

1 semi-in shape gal
1 12-pound dumbbell
2 10-pound dumbbells
25 rounds
32 ounces water
120 burpees

Directions: Do that shit.

A local YMCA branch offers a class called RAW for advanced exercisers, promising them a challenge and a chance to take their fitness to the next level with circuits, strength work and plyometrics. I sampled the class last week for a column, and I knew immediately that it could do amazing things for my running.

I headed back on Wednesday for the class, which one participant described as like "Insanity," but what I took was just insane.

The instructor had a 365-rep class to kick off the New Year, with everyone doing one rep for each day of 2013. There were 25 exercises, to be performed back-to-back with little rest. The kicker? Every other round was a set of 10 burpees.

I'm fairly certain that she modeled the class after one on ZuzkaLight.com but she took it to a whole new level of pain by incorporating challenging burpee variations. We did two round of burpees with tuck jumps. There were pure competition bupees. There was a variation with a frog jump and another with a jump forward. One round incorporated a tricep push-up and jumping with the weights. Two more included the obliques - one set jumping side to side, the other a side plank with rotation.

The Mac Daddy of them all? A single-arm burpee with shoulder press at the end. And, yes, there were two rounds - one for each side. I'm going to go ahead and be honest. I didn't even try that most challenging variation. The idea of face planting after 300+ reps, 100 of which were burpees (at that point) didn't seem like fun.

What did seem enjoyable, apparently, was attending the class for a second time - this time being more sociable and dragging Mark with me. The jerk could, of course, do the single-arm burpee but did find it a butt-busting, ego-crushing workout just as I did.

And he will tomorrow, too. Of course, he doesn't have to teach BODYPUMP. Now that will be fun.