I have a large clientele that enjoys the "boot camp" environment I provide. I would like continue adding new, safe moves. Please provide some information to me in this area.
Boot camp classes are often as individual as the instructor. As a result, there is a lot of room for creativity and diversity. Participants can enjoy a variety of conditioning exercises in a competitive and motivating environment while being able to work at his or her individual fitness level. One way I have diversified my class is to take the participants outdoors, perhaps to a local park or the beach. You can set up a variety of stations in the sand or the grass using cheap materials. Activities include the tire run, sprint drills in the sand and even the tunnel run. In order to keep outdoor boot camp as simple as possible, I typically do a lot of balance work, agility drills and use the natural surroundings as much as possible.
Having participants pair up is a great way to create momentum, enthusiasm and camaraderie among the group. I usually set up several stations around the perimeter of a room, alternating cardio and strength, and have each pair perform each drill for 60 seconds. The whole group then rotates clockwise until each station has been completed. At the end of the circuit, we gather for partner exercises. (Using exertubes for partner work can work several muscle groups, plus it is really interactive and still challenges each partner.)
Another idea is to play five card draw. Create five challenging tasks such as run a set of stairs four times, then 25 push ups with one leg in the air or feet elevated (best to do push ups after heart rate has declined past anaerobic), then 30 one leg squats on each leg, followed by a 60 second wall sit series and finally standing lunges on a wall where one foot is pressed against a wall at a 90 degree angle and the supporting leg is out in front of the body at 90 degrees (watch knee position for safety). After each task, each participant receives a card, and for a cool down activity, you all play five card draw.
Lastly, I enjoy creating a fun and challenging atmosphere by having my participants compete in a relay race. I typically break the group into two to three teams and call out several runs, perhaps sprinting the first time, karaoke the second and a side shuffle the third. The losing team is required to perform 50 push ups.