Body-Weight Boot Camp

Mar 22, 2010

Boot camps are the perfect format for encouraging participants to move beyond their comfort zones. To mix it up for your deskbound clients, consider offering a boot camp program that uses the most portable, functional and effective piece of training equipment on the market: your body! A body-weight program that works every muscle, movement and energy system in a 45-minute format requires a certain amount of creativity and energy in order to provide a fun, challenging workout for participants.

Since this boot camp does not rely on equipment or gym space and involves a large amount of people, it becomes a cost-effective revenue model for fitness professionals.

The key is to create an environment that encourages interaction and play. Do this by focusing on the following:

Partner Games

Play “Partner Tag” to encourage participants to interact. Have two people face off and play a game of tag where both are “it.” They have to stay in a confined area and try to tag one another. Keep track of points to make this partner exercise fun and competitive.


Time for a little ooohh-raaahhh! Learn some classic military cadence chants, or invent your own. Have your class “sing back” as you’re exercising. This technique gets them to laugh and be silly!

Be a Drill Instructor!

Take a basic exercise and give it a boot camp twist to get people to work hard and have fun while doing so. For example, as participants complete a push-up have them follow along while you call out, “When you’re up, you’re up; when you’re down, you’re down; when you’re only half way up, you’re neither all the way up nor all the way down.” Don’t let anyone “fall out.” Participants love an instructor that is loud and “in charge.”


Create an obstacle course by completing a round of exercises; for example:

  • Jump over a partner lying on the ground.
  • Crawl across the floor.
  • Complete 10 push-ups.
  • Shuffle around a line of people.
  • Navigate environmental obstacles, such as playground equipment, tree stumps, etc.

Eclectic Exercise Regime

Throw a twist into standard games, exercises and competitions. Try counting out loud in roman numerals to make people think and laugh. Have an “amazing race” day, when teams have to complete certain tasks. Be creative and engaging—and have fun!

Join Brett Klika as he demonstrates over 20 body-weight exercises and shares creative boot camp ideas during his session, “Body-Weight Boot Camp,” at the IDEA Fitness Fusion Conference™, April 22-25, 2010 in Rosemont, Illinois. For more information, go to

IDEA Fit Tips, Volume 8, Issue 4

© 2010 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.


Trending Articles

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Low Intensity vs. High Intensity: Which Is Best for Obese Adults?

The debate continues regarding the most effective exercise measures for reducing abdominal obesity and improving glucose measures.

Recipe for Health: Picadillo-Stuffed Peppers

If you don’t believe that authentic Mexican cookery is “whole” and healthy, you need to take a deep dive into Mexico: The Cookbook (Phaidon 2014), the first truly comprehensive bible...

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...