Summer can be quiet similar to the New Year when it comes to fitness. It becomes one of those benchmark times when people tend to promise to make dramatic changes, leap on (or back on) the fitness band waggon and vow that this year will be different.

It can be a difficult time to follow through on these good intentions. Often there are increased time pressures with school wrapping up, summer activities starting, spring cleaning inside and out, gardening and trying to stay on track with work around planning for holiday schedules - yours and your coworkers.

Boot camp workouts are still one of the hottest workout trends and a booming business with an endless supply of options found in clubs, online and in specialty training studios.

Why so popular?

It's time-efficient training. Although it can be a more significant time commitment, programs typically run from 4-12 weeks so manageable for that limited time. It can also be more expensive than a monthly membership or an added fee on top of membership, so the financial investment can contribute to motivation. One of the best features, however, is the community it creates - misery loves company and you're missed by your new-found fitness friends if you don't show.

Boot camps can also be found in a variety of options, styles and themes to fit any preference, personality and fitness level from the military drill sergeant style to bridal, bikini or beginner boot camps.

There are a few cautions to keep in mind, however, so keep the following in mind to choose a boot camp that has the best fit:

  • Credentials - many of these programs are franchises with great marketing materials but always ask about the trainer - certifications, qualifications and experience.
  • Insurance/liability - make sure the trainer and the company are covered.
  • Permits - if the boot camp is outside of a club, make sure they have the proper permit for the park or location used. This will have an impact on liability!
  • the fine print - make sure you are clear about the ability to cancel or change program days along with information about rain days and class cancellations
  • inclusions - is there an assessment, nutrition program, online information access, is there equipment included or any extra costs

If you can't make it to a boot camp program, it's actually quite easy to create your own at home - a basement or backyard boot camp of sorts! And, as boot camps primarily use body weight exercises, they can be done without a lot of space or equipment. It can be totally free and include the whole family.

Boot camp basics - build your own:

Step 1 - map your workout

Before you begin, identify the goal and how long you're going to workout. Choose cardio, conditioning or perhaps a balanced mix of both. When it comes to choosing specific exercises, stick with basics including squats, push-ups, lunges, etc. Write them down and add to your list. Choose 4-8 tops and consider balance. Alternate upper and lower, push then pull, strength then cardio, front vs. back o a muscle. Establish your exercise sets and reps - choosing a number or a time. I've created a sample posted on www.libbynorris.com on the Canada AM page to get you started if you need a few ideas.

Step 2 - warm up

Take about 5-10 minutes to do some moderate intensity movement - some light cardio or a less intense version of the exercises you've chosen for your workout. Make sure you include dynamic range of motion, moving your joints is large rhythmic movements.

Step 3 - workout

Keep focused and moving with your workout. Use a timer for your exercises and be specific with your rests between sets. You do need to recover after intense exercises but you don't want to doddle!

Step 3 - cool down

It's critical to include a cool down to stretch out all the major muscle groups used in the workout to avoid delayed onset muscle soreness. The more intense the workout, the longer you want to spend on your warm up and cool down.

you can add to the variety of your workouts by using simple tools at home or in the park including benches, chairs, steps, trees, railing, skipping ropes, stones, sports balls, hula hoops and other kids toys.

TRX

TRX is a relatively new tool that is often used in boot camps and also has a military type background. TRX is a suspension training device developed by former US Navy SEAL, Randy Hetrick as he and his fellow SEALS searched for ways to stay in peak condition with limited equipment and space.

Starting with parachute webbing, it's now developed into a portable and affordable training system that provides endless options for exercises. And, although it's traditionally used for intense training, it's also great for rehab along with all ages and fitness levels

Benefits of TRX Training:

  • Can be used anywhere - wrapped and used in a gym, outside on a tree or indoors using a door anchor
  • Time-efficient training - offering a big impact in a short amount of time; 10 minutes works, 20 minutes is tough, 30 minutes is incredibly intense
  • Builds truly functional strength
  • Improves flexibility, balance and core stability all at once
  • Allows for explosive movement without pounding
  • Facilitates an enormous range of body weight training movements for the entire body
  • Can be performed anywhere, anytime, by anybody
  • unilateral movement - have to coordinate strength on both sides

One caution with TRX, look to credible sources for your exercise ideas. This is a great training tool but requires proper technique and application to stay safe and get results. I highly recommend learning the basics from a trainer. There are a broad range of youtube videos ranging from sound training technique to simply insane. This is definitely a tool that you want to use in a progressive manner based on your own unique level, strength, stability, flexibility and muscle balance.

A good start is the TRX website. Go right to the source!

We'll be posting a variety of boot camp and TRX style programs on www.libbynorris.com to help you find ways to get in shape for summer

If you have a specific question we'd love to hear from you. We also have a quick survey to find out your biggest challenges to help plan workouts and segments for 2015!