I'm a new personal trainer considering starting an advanced fitness/boot camp class at the gym. We don't have a great deal of space outside, so I was wondering what advice you have for me. We have a studio in which I could host the class, but without tires and running space to use parachutes, I'm a little limited in terms of activities.
Hosting the boot camp class in a studio is typically ideal. The suspended floors absorb shock and help minimize impact, and the studio temperature can be regulated to keep participants comfortable. Within a contained space, participants’ energy and enthusiasm can be more “infectious,” thus motivating the entire group more easily.
In a studio, I typically create a circuit around the perimeter of the room with several stations. I ask participants to team up in groups of two or three and perform each station together. This maximizes the space and minimizes set up, equipment needed and the amount of stations to create. I then have the group perform each station for one to two minutes once or twice through. Once the circuit is complete, each participant meets me in the middle of the room where we do a series of plyometric drills such as tuck jumps, scissor lunges, leaps or jump rope for 60 seconds. Performing plyometric exercises after the circuit is completed will elevate the heart rate of participants dramatically and challenge speed, agility and both cardiovascular and muscular systems. Once we have done four to five different plyometric drills, I may have the participants work major muscle groups by doing walking lunges (careful with form) or side squats as a team along the length of the room. Finally, I have each participant pair back up and perform the circuit once again. This format usually takes about 60 minutes when you add stretching and abs at the end of the class.