Boot camps seem to be found on every corner now, since they are a much more affordable option compared to one-on-one personal training. As we know, they are not all created equal. Now more than ever, it is important to develop a well-designed exercise program. You must be able to achieve measurable results from your programs or you will not have clients or a business, period. Today something else has become almost just as important ... the client's experience!

    Clients and campers want more than just a place to go and exercise, and you can provide this with your boot camps. Offering your campers challenging workouts, adding variety through exercise selection and formatting, using a little competition in your program, integrating team building exercises (everyone likes to feel a part of something) and simply making it fun!

    We're all kids at heart but even the best of us can get worn out by all of our responsibilities. You have the opportunity to give them back some of their childhood excitement, remind them how to experience fun and adventure, and help them to awaken the competitive bug they still have buried deep inside. Continue to change your exercise programs regularly. Get outside for fresh air and new changes and deliver an unparalleled experience (one they won't forget).

    The whole group environment helps break boredom, gives them someone else to "complain" with, builds friendships and can help set you apart from the rest. Get out from beyond the four walls of your gym and try these three challenging and fun workouts and listen to your clients beg for more!

    Workout #1: A Whole New Meaning to a Picnic Table

    Dynamic Warm-Up -- 3x7

    7 Push-ups
    7 Squats
    7 Full Sit-ups
    7 Reverse Lunges -- Left Leg
    7 Jumping Jacks
    7 Reverse Lunges -- Right Leg
    7 Reverse Flys

    Workout: weights recommend; modify times and weight as necessary for your participants.

    Circuits: 90 seconds work, 15 seconds rest before moving to the next exercise

    Circuit 1:
    Step-ups with Knee High and Overhead Press -- Left leg
    Step-ups with Knee High and Overhead Press -- Right leg
    Decline Push-ups (legs on bench)
    Bench Crunches
    Bench Jumps (modify to alternating Step-ups if needed)
    Bench Dips -- legs at 90 degree angle

    2-3 minutes rest

    Circuit 2:
    Step-ups with Side Leg Lateral Raises -- Left Leg
    Step-ups with Side Leg Lateral Raises -- Right leg
    Incline Push-ups -- Hands on Table Top
    Bicycles off the Bench
    Reverse Lunge followed by a Step-up with Knee Raise -- Left Leg
    Reverse Lunge followed by a Step-up with Knee Raise -- Right Leg

    2-3 minutes rest

    Circuit 3:
    Step-ups with Leg Kickback -- Left Leg
    Step-ups with Leg Kickback -- Right leg
    Bicycles off the Bench
    Split Lunges (foot planted behind on bench) with Bicep Curls -- Left Leg
    Split Lunges (foot planted behind on bench) with Bicep Curls -- Right Leg
    Bench Dips -- Legs extended

    2-3 minutes rest

    Finish with a 1/4 mile easy run

    Cool down and stretch (5-10 minutes)

    Workout #2: Obstacle 600!

    Equipment: 5 cones, jump ropes, medicine balls, ladder, timers, and circles (with large groups -- stagger start times if you have limited equipment)

    Set up a rectangle obstacle course.
    Participants run through the complete obstacle course for 5 rounds.
    Challenge them to beat their time each round.
    Use a timer so they can check their times.

    Dynamic Warm-up: 5 minutes, 10 of each of the following exercises

    Squat Jumps
    Lateral Side Lunges -- Each Leg
    Arm Circles
    Complete Obstacle 600! workout

    Cool down and stretch (5-10 minutes)

    Workout #3: Square Builder

    4 cones, dumbbells (can also use bodyweight), Lebert Equalizers (you can substitute with back rows)

    Make a square with the 4 cones 25 feet apart.
    Participants will build on the reps during each round.
    3 rounds total!

    Dynamic Warm-up:

    30 seconds Hindu Squats
    30 seconds Mountain Climbers
    30 seconds Frog Jumps
    30 seconds Floppy Burpees
    30 seconds rest
    Repeat 2-3 times

    Complete Square Builder workout

    Finish: Partner your participants and have them perform 50 leg throws for abs

    Cool down and stretch (5-10 minutes)

    Alicia Streger and Carrie A Kukuda, better known as the Boot Camp Girls, each own a personal training fitness business and have teamed up to help other fitness professionals excel in the industry. They provide done-for-you workout programs and a 21-day meal plan program, coaching services and a membership site for fitness professionals. To learn more visit


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