Posts: 249
Threads: 34
Likes Received: 0 in 0 posts
Likes Given: 0
Joined: Jan 2007
Ok...so don't know if I ever mentioned it, but I used to be in the Army Reserves..
Anyways, just got a job running a bootcamp fitness program! Excited but nervous as hell. I was thinking of doing a physical fitness test to see where everyone is the first day. Doing a test just like in the army with a few tweaks.
Pushups- nothing changes here.
Instead of situps I'll time the ladies on planks. (I have a 6 pack and it's definately not due to situps.PLANKS RULE!)
But as for the run....I'm in a studio so I can't test them on cardiovascular endurance with a run.
At another gym they used a step and had people step up and down for a few minutes and rate their exertion level. But this is "bootcamp!" I ain't going to get no step! 
I was thinking timing them on jumping jacks(but that might be too easy...) or burpees...
It's been a while since I've done any military Pt so any suggestions would be appreciated.
When I am not studying - https://youtu.be/C-kk8xa0BLQ
MS in Public Health at SNHU in progress. Expected Grad Date - August 2017
Hardstyle Kettlebell Certified -2014, Ice Chamber Kettlebell Sport Certified - 2015
NCSF Personal Trainer -2010
Done! BS in LIBERAL STUDIES From Excelsior. Conferral Date - Dec 18, 2009!
Licensed Practical Nurse - 1996
Completed!
Military - 58 credits
Traditional - 12 credits
Clep - 21 credits
Excelsior Exams - Organizational Behavior(B), World Population (A), Ethics (A), Cultural Diversity (B),Psychology of A&A (A), Gerontology (B)
DSST -Drugs & Alcohol (A), Civil War (A), Rise and Fall of the Soviet Union (A), Social Psychology (A)
Penn Foster- Info Lit (passed)
![[-]](https://www.degreeforum.net/mybb/images/collapse.png)
•
Posts: 776
Threads: 43
Likes Received: 2 in 2 posts
Likes Given: 0
Joined: Jun 2006
How big is the area you have to work with and about how many students are you expecting to have?
I am taking Hapkido and we are in transition between studios and currently have a small workout area...our workouts are still killer.
A couple of exercises that we do that take the breath away are wind sprints
have them line up along a wall, select 3-4 people and have them run across the room, touch the floor on the other side then run back again & again & again...4-5 times...then have the next set go. I always enjoy watching the other sets go as I'm gasping to get my air back...I'm not 18 anymore! You could always just run them until they can't go anymore for a fairly good indicator of aerobic fitness. You don't need much space and it gets competitive so they will push themselves harder to be first...I know I do.
Another good exercise used in basic is the flutter kick...these really tear up the thighs and stomach. I'm getting stronger at these but all an instructor has to do is extend the length of time and they will take out even the strongest over time.
Another is to sit with legs extended, 6 inches off the floor, and reach around to touch the floor on one side, then the other...try sets of 30 to get a good burn. These are tough because its hard to breath while twisting back and forth plus they shred the stomach and sides.
I agree with you that jumping jacks aren't very effective...maybe a good warm-up, but even weak people can do them without much effort....add speed to make them more difficult.
Hope this helps some...I'm sure with all the military we have on the forum you'll get lots of input. Good Luck!
[SIZE="2"]Associates Degree, Aviation Maintenance Technology, Community College of the Air Force[/SIZE]
[SIZE="2"]Bachelors of Science, Liberal Studies Degree, Excelsior [/SIZE]
[SIZE="2"]MBA Human Resource Management, California Coast University[/SIZE]
•
Posts: 401
Threads: 27
Likes Received: 1 in 1 posts
Likes Given: 0
Joined: Mar 2009
Shuttle runs are good. Plyometrics are a good alternative to traditional cardio if you simply don't have the room to run. If your local library has P90X in their video section, see if you can check out the Plyo-X DVD and get some ideas from that routine. I'm sure you can find good information also just by Googling 'plyometrics'. Congratulations on your new job!
[SIZE="1"]BS General Business, March 2010
CLEP College Algebra 51
CLEP Natural Sciences 63
CLEP Social Sciences and History 59
CLEP A&I Lit. 74
CLEP Intro to Sociology 67
CLEP Info Systems and Computer App. 58
CLEP Intro to Psychology 66
CLEP Intro to Business Law 64
CLEP Principles of Management 73
CLEP Principles of Marketing 63
CLEP Principles of Macroeconomics 61
CLEP Principles of Microeconomics 62
DSST Fundamentals of Counseling 49
DSST Principles of Supervision 61
DSST Substance Abuse 441 (Pass)
DSST Business Law II 67
DSST Management Information Systems 436
DSST Principles of Statistics 466
DSST Principles of Finance 435
DSST Civil War and Reconstruction 57
DSST Criminal Justice 431
ECE English Comp C :mad:
ECE World Population A
ECE Ethics, Theory and Practice A
ECE Organizational Behavior A
ECE Human Resource Management B
EC Business Policy B
Straighterline Accounting I B
Straighterline Accounting II B
CSU Pueblo Ops Management A
[/SIZE]
•
Posts: 249
Threads: 34
Likes Received: 0 in 0 posts
Likes Given: 0
Joined: Jan 2007
Thanks for the suggestions and the congrats! I will definately check out the P-90 X vids from my library and hopefully receive some inspiration. A friend and I started a marathon training program for the last Chicago marathon...We didn't do it for the money. We just wanted more people to run with. We ended up with plenty of clients. But teaching someone to finish a marathon is much different than being in a small room and figuring out how to keep people occupied and interested for an hour without fancy schmancy equipment. I'll be teaching the bootcamp class in a hoity-toity neighborhood here in Chicago. They are probably used to bootcamps with hoity-toity equipment run by people who probably have never served. I won't have any equipment whatsoever except for a pullup bar(the best piece of equipment I own!)
When I am not studying - https://youtu.be/C-kk8xa0BLQ
MS in Public Health at SNHU in progress. Expected Grad Date - August 2017
Hardstyle Kettlebell Certified -2014, Ice Chamber Kettlebell Sport Certified - 2015
NCSF Personal Trainer -2010
Done! BS in LIBERAL STUDIES From Excelsior. Conferral Date - Dec 18, 2009!
Licensed Practical Nurse - 1996
Completed!
Military - 58 credits
Traditional - 12 credits
Clep - 21 credits
Excelsior Exams - Organizational Behavior(B), World Population (A), Ethics (A), Cultural Diversity (B),Psychology of A&A (A), Gerontology (B)
DSST -Drugs & Alcohol (A), Civil War (A), Rise and Fall of the Soviet Union (A), Social Psychology (A)
Penn Foster- Info Lit (passed)
•
Posts: 1,076
Threads: 96
Likes Received: 6 in 6 posts
Likes Given: 1
Joined: Nov 2007
april004 Wrote:Ok...so don't know if I ever mentioned it, but I used to be in the Army Reserves..
Anyways, just got a job running a bootcamp fitness program! Excited but nervous as hell. I was thinking of doing a physical fitness test to see where everyone is the first day. Doing a test just like in the army with a few tweaks.
Pushups- nothing changes here.
Instead of situps I'll time the ladies on planks. (I have a 6 pack and it's definately not due to situps.PLANKS RULE!)
But as for the run....I'm in a studio so I can't test them on cardiovascular endurance with a run.
At another gym they used a step and had people step up and down for a few minutes and rate their exertion level. But this is "bootcamp!" I ain't going to get no step!
I was thinking timing them on jumping jacks(but that might be too easy...) or burpees...
It's been a while since I've done any military Pt so any suggestions would be appreciated.
April,
Have you tried looking at the Army Field Manual for PT?
Google FM 21-20 or here's a link for you to download.
http://www.hooah4health.com/4you/FM2021-20.pdf
Hope this helps you,
[SIZE="1"][SIZE="3"][SIZE="2"]Excelsior College - DONE[/SIZE][/SIZE]
[SIZE="2"]AAS-[SIZE="1"]2009[/SIZE], BSLS-[SIZE="1"]2010[/SIZE] [/SIZE]
[COLOR="DarkRed"][B][SIZE="2"]Thomas Edison State College - DONE[/SIZE]
[SIZE="2"]BA in History[/SIZE]-[SIZE="1"]2011[/SIZE][/COLOR][/B]
[SIZE="2"]Texas A&M University Central Texas[/SIZE]
Master of Arts in History - 18/36 SH
CLEPs Passed
[SIZE="1"][SIZE="1"]Spanish, Freshman Comp, English Comp w/ Essay, Social Science & Hist, Info Sys & Comp App, Intro Sociology, Prin of Mngmt, American Gov , US History I, US History II, Western Civ I, Western Civ II[/SIZE][/SIZE]
DSSTs Passed
[SIZE="1"][SIZE="1"]Civil War & Reconstruction, Rise & Fall of Soviet Union, History of Vietnam War, Intro Modern Middle East, Western Europe Since 1945, Drug and Alcohol, Here's to Your Hlth, Intro To Comp, Prin of Sup, Technical Writing, Prin of Physical Science I[/SIZE][/SIZE]
Quote: There are no stupid questions, only stupid people. "Mr. Garrison"[/SIZE]
•
Posts: 249
Threads: 34
Likes Received: 0 in 0 posts
Likes Given: 0
Joined: Jan 2007
You read my mind Clep101! Yesterday I spent a good hour looking for that very manual you just sent me a link to! I remembered packing it away in a box and was searching all over for it. After an hour I remembered I gave it away to a friend of mine who had just joined the military.
That link will come in handy. Especially the chapters with the partner resistance exercises. I think that will be fun for the ladies in my class. Thanks!
When I am not studying - https://youtu.be/C-kk8xa0BLQ
MS in Public Health at SNHU in progress. Expected Grad Date - August 2017
Hardstyle Kettlebell Certified -2014, Ice Chamber Kettlebell Sport Certified - 2015
NCSF Personal Trainer -2010
Done! BS in LIBERAL STUDIES From Excelsior. Conferral Date - Dec 18, 2009!
Licensed Practical Nurse - 1996
Completed!
Military - 58 credits
Traditional - 12 credits
Clep - 21 credits
Excelsior Exams - Organizational Behavior(B), World Population (A), Ethics (A), Cultural Diversity (B),Psychology of A&A (A), Gerontology (B)
DSST -Drugs & Alcohol (A), Civil War (A), Rise and Fall of the Soviet Union (A), Social Psychology (A)
Penn Foster- Info Lit (passed)
•
Posts: 76
Threads: 5
Likes Received: 1 in 1 posts
Likes Given: 0
Joined: Jun 2009
I remember these from my boot camp days:
YouTube - SEAL Fit 8 Count Body Builder
•
Posts: 5
Threads: 1
Likes Received: 0 in 0 posts
Likes Given: 0
Joined: Aug 2009
Mountain Climbers are king for CV.
•
Posts: 249
Threads: 34
Likes Received: 0 in 0 posts
Likes Given: 0
Joined: Jan 2007
I am definately going to incorporate those Mountain Climbers. I forgot about those!
Found this on youtube too...
YouTube - Eating T.A.C.O.s at a buddy's house!
I really love his combos. I think he's former military too.
Still can't believe I have this job! Sad thing is I had put in my resume a while ago listing my military background(sounds perfect right? For a bootcamp workout instructor.) and didn't get a call back. As soon as I received that degree and redid my resume adding that on (my degree has absolutely nothing to do with physical fitness!) I got the job.
When I am not studying - https://youtu.be/C-kk8xa0BLQ
MS in Public Health at SNHU in progress. Expected Grad Date - August 2017
Hardstyle Kettlebell Certified -2014, Ice Chamber Kettlebell Sport Certified - 2015
NCSF Personal Trainer -2010
Done! BS in LIBERAL STUDIES From Excelsior. Conferral Date - Dec 18, 2009!
Licensed Practical Nurse - 1996
Completed!
Military - 58 credits
Traditional - 12 credits
Clep - 21 credits
Excelsior Exams - Organizational Behavior(B), World Population (A), Ethics (A), Cultural Diversity (B),Psychology of A&A (A), Gerontology (B)
DSST -Drugs & Alcohol (A), Civil War (A), Rise and Fall of the Soviet Union (A), Social Psychology (A)
Penn Foster- Info Lit (passed)
•
Posts: 84
Threads: 1
Likes Received: 2 in 1 posts
Likes Given: 0
Joined: Sep 2009
Hey April,
How is your Boot Camp coming along? I'm interested in knowing if you're seeing progress in your classes! Also, I'm looking for advice on speed training routines for intermediate runners! I don't mean to put you on the spot! 
•
|
