For a Bootcamp format, the possibilities are endless. The best format will be what works for your space and your teaching style. I teach a few bootcamps per week and always incorporate strength (including core), intense cardio intervals, and some flexibility.
You can do a circuit format where everyone rotates through the exercises for a certain amount of time (example would be 1 minute at each station). You can also do each exercise for reps sometimes, you can do partner drills and games, and the list goes on. You can also choose a theme for the week such as a full body, core, or cardio Bootcamp.
If you are short on space, sometimes you can also teach the class where everyone is doing the same exercises together with or without equipment. I would check out this website for some ideas on structuring the class as it may make you more comfortable.
Also, make sure to give modifications for each exercise as you will have class participants who are at different fitness levels. Hope this helps and good luck!
The possibilities are endless, as Christine mentioned. I saw you are a running coach. Maybe you could incorporate some running into your classes or do outdoor one day and indoor another day. I prefer the timing method instead of a specific number of repetitions because this way each participant can work at their own pace.
It’s amazing how little space you really need for a great workout
Sometimes we use the sidewalk and basically our boot campers stay in one place the entire time: 20 minutes of cardio (jacks, jump squats, power lunges , jump rope, high knees )20 minutes of abs on their mats-planks included, then 20 minutes of weight work standing.
Partner work is great also and doesn’t require a lot of space
Going outside is great if you can!
Hello Aleksandra Deren-Jones,
This is the fun part… let the imagination go wild.
I time each station and let them work at their own pace.
Jump ropes are great for many things.
A deck of cards can decide repetitions, time or the exercise.
Ask the participants what they enjoy. Partner drills are always a hit.
NAPS 2 B Fit