Transcription

1 Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 1

2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2012 Kalakay Fitness Systems LLC. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 2

3 Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training or games. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Boot Camp Towel Games. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don t use Boot Camp Towel Games, please follow your doctor s orders. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 3

4 Table of Contents Why should I use games in my current business?!... 5 How to Use These Games!... 6 When to play the Games!... 6 Side Plank Tug of War!... 7 Team Towel Hop!... 7 Towel Sparring!... 8 Pushup Towel Quake!... 9 Pushup Overhead Squat Race!... 9 Over Under Supersetter! Milk the Cow! Skier Hop Over! Bear Towel Take! Punisher High Knee Race! Braid the Towels! Pushup Bounce! Step on the Button! Triceps Extension Race! Sled Dog Race! Trust Thy Partner! Body Bicep Curls! Towel Suspended Pushup Race! I Got You!! Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 4

5 Why should I use games in my current business? I am not going to sit here and try to sell you on the idea of using games at least not yet. Ha! I know crazy right? Instead, I am going to tell you the truth about what is going on with your clients and potential clients. The big hard truth is that your clients can get a workout at any kickboxing, MMA, boot camp, dance studio or aerobics facility. In your head, you are the best and coolest place out of all of those, but in their heads there is no difference between your program and a local dance aerobics class at the community center. You need to establish things in your curriculum and business structure that will distinguish you from those other types of activities. Something that will create an experience that people can t get at any other facility. When you have something or somethings that are that unique, it doesn t matter where you are located, how many staff members you have or how up to date your facility is people will be lined up to train with you! That is why I chose to use Fitness Games as my differentiation tool Okay now I m going to talk a little about Fitness Games. Ha ha. I knew no one else in the area was playing games and I knew from personal experience that people LOVED playing them, so I took the leap of faith and gave it a shot. As soon as I incorporated them into my boot camps, we were the talk of the town. Pictures were being posted on Facebook. People were blowing up the comments on those photos. It was like the perfect storm of buzz that generated us tons of new leads. This is why I am giving you these games today. The amount of fun and excitement that will be going on in your facility will be staggering. I know this sounds too simple to be true, but think about it for a second After a long crazy workout (which I m sure you deliver), would you personally want to have some fun or just keep getting your butt kicked? I can tell you right now, some people will be talking about how great your workout was, but MORE people will be telling you about how much fun they had. Keep in mind, people don t remember what you said or what you made them do, they remember how you make them feel. If they feel energized and pumped up, then they will keep coming back and keep telling their friends about your program. That, my friend, is EXACTLY what we want to happen Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 5

6 How to Use These Games If you want to get the most out of your games there are a few things you need to know first. 1. Play music while you play games. It keeps the energy levels high. 2. Make sure you have the supplies needed to play each game. This means you should pick a game before the session starts. This way you are prepared. 3. If it is your first time playing a fitness game, don t tell your clients it s a game until after they have played it. Just explain the rules and tell them what to do. Act like it is another form of training (because it is). 4. If applicable, have some type of prize picked out for the winning team and a punishment for the losing team. You could even do something like: the winning team gets to count the other team s pushups. 5. Make sure your energy level is high when you are explaining the rules. If you sound excited then everyone will be excited and these games will work great. 6. Make sure to take pics and post to Facebook. This makes you look like the nonboring workout or cool gym. When to play the Games I usually recommend playing the games at the end of a training session; although, from time to time, I will play an easier game for the warm up. Another great idea is to have a day where you just play fitness games for the whole session. Pick harder more challenging games for more of a workout. To see examples of more challenging games CLICK HERE. Without any further waiting HERE ARE YOUR GAMES! Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 6

7 Side Plank Tug of War Setup: Have both teammates get in a side plank position facing each other. Then have each partner hold onto the towel with the hand that isn t on the ground. Objective: The person with the most points at the end of the game wins. How to Play: When time starts, both partners will try to pull each other off balance using the towel. If someone loses balance and falls, the other partner will get a point. Then, they will reset and continue the game. Play the game for about 30 seconds to one minute and then switch sides, this way both sides are getting worked in the side plank position. The person with the most points at the end of the time limit will win. Team Towel Hop Format: Teams of three people Setup: Have two people hold the towel like a limbo bar, about waist high off of the ground. The other person will stand on one side of the towel. Objective: The person with the most hops at the end of time will win. How to Play: When time begins, the partner standing on one side of the towel will attempt to jump over the towel and back as many times as possible. If they tough the towel, the jump doesn t count. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 7

8 If they make the jump, it counts as one hop. After 30 seconds have the partners switch roles and repeat the process until everyone has had a chance to hop the towel. When everyone has had a chance to jump, the person with the most hops is the winner. Towel Sparring Equipment Needed: One towel per person Setup: Have each person, put a towel hanging out from the back of their track pants or shorts. Just tuck about three to four inches of it in the elastic band around your pants. Objective: The person who gets the towel first will win. How to Play: When the game starts, both partners will have to stay in relatively the same area of floor space to avoid collisions with other teams. Both partners will try to grab the towel out of their partners pants by moving evasively. The first person to get the towel will win. You can also play the person who gets the towel the most will win and put a time limit on the game. Every time the towel is pulled they will have to reset it. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 8

9 Pushup Towel Quake Setup: Have both partners get into a pushup position, face to face on the ground. Then, have each partner grab the towel with one hand while holding in the pushup position. Make sure they grab with the same hand (left/left) so the towel is crossing over between them. Objective: The person with the most points at the end of the game will win. How to Play: When time starts, the partners will try to use the towel and pull their partner off balance. If a partner loses balance and falls, the other partner gets a point. Then, they will reset and go again. After about 30 seconds to a minute, make sure everyone switches sides so that both sides of the body get a workout. The person with the most points at the end of the time limit will win. Make sure to play and even amount of time on each side. Pushup Overhead Squat Race Setup: Have one partner lay the towel on the ground in a straight line and then get into a pushup position with their body perpendicular to the towel. The towel should be going under their stomach on the ground. The other person will be standing off to the side of their partner running in place. Objective: The team to complete the race first will win. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 9

10 How to Play: When the game begins, every team of partners will compete against each other in this race. The person on the ground in pushup position will do one pushup and then side shuffle in a pushup position over the towel to the opposite side of the towel, then do another pushup. Every time they do a pushup, it counts as one rep. After, ten reps of the pushups the partner will grab the towel from the ground and give it to their partner. Their partner will then hold the towel over head with straight arms and perform 20 over head squats. Keeping tension on the upper back the whole time. When the 20 reps of the squats are completed, the partners will switch roles and now the other person will do pushups and the opposite partner will do the squats. The person who is not working needs to be running in place waiting for their teammate. The first team to have both partners complete all of the reps of each exercise will win. Over Under Supersetter Setup: Have one person lie on their back facing up, holding the towel with both hands. Then, have them extend their arms up in front of them. The other partner will hold in a plank position, while they are waiting their turn. Objective: The first team to complete the race will win. How to Play: When the game begins, the partner laying on the ground will bring their legs up to their chest. Then, they will bring the towel over their knees and place the towel by their butt. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 10

11 After that, their legs will straighten back out so now they are laying on the ground with the towel under them. Now, they will reverse this motion to bring the towel back to the starting position. When the towel has gone under their body and then back over, it will count as one rotation. After ten rotations, the planking partner will switch rolls with the opposite partner and now they will do the under overs. The first team to complete ten rotations per partner will win. Milk the Cow Setup: Have one partner hold in a squat position. Then, have that same person hold the towel in the middle with both hands, so that the slack is hanging down both sides of their hands. The other partner will get into a pushup position and face the squatting partner. Objective: The team to complete the race first will win. How to Play: When the game starts, the partner in the pushup position will have to tug one side of the towel with one hand and then switch hands to tug the other side of the towel. When the partner has tugged both ends of the towel it will count as one rep. After that partner has reached ten reps total, the partners will switch rolls and continue the game. The first team to complete ten reps per partner will win the race. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 11

12 Skier Hop Over Setup: Lay the towel on the ground twisted tight, in a straight line. Then, have one partner stand perpendicular to it on one end and the other partner stand parallel with it on the other. Objective: The first team to complete a rotation will win. How to Play: When the game begins, the partner standing perpendicular to the towel will have to squat hop over the towel and back 20 times. While they are squat hopping, the other partner will be skier hopping or lateral hopping from one side of the towel and back 40 times. When both partners complete their reps, they will switch exercises and continue the game. The first team to finish their reps on both exercises will win the race. Bear Towel Take Equipment Needed: One towel per person Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 12

13 Setup: Have both partners get into a bear crawl position and place their towels on their backs. Objective: The person with the most points at the end of time will win. How to Play: When time starts, both partners will crawl around in a bear crawl position and try to take their partner s towel off of their back, using their hands. Every time a partner takes the towel off of the opposite person s back they get a point. Then, the towel is replaced and the game will continue. The person with the most points at the end of one to two minutes will be the winner of the game. Punisher High Knee Race Setup: Have one person hold in a squat position (punisher position) and hold the towel in front of their body arms out straight. The other partner will stand in front of their partner, facing them. Objective: The team to complete the rotation first will win. How to Play: When the game begins, the person standing in front of the squatting partner will do fifty high knees (running in place) on each leg. Once they have reached fifty reps, the partners will switch rolls. When, both partners have completed fifty reps of high knees on both legs they are finished. The first team to complete the race will win. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 13

14 The key is for the squatting person to hold low so that it makes it easier for the person doing the high knees to hit the towel with their knees. Braid the Towels Equipment Needed: Two towels per team of people Setup: Have both partners twist their towels up and place them in straight lines parallel to each other spaced about two inches apart. Then, have both partners hold in a pushup position facing each other, with the towels between them. Objective: The team that has the tightest braid at the end of time will win. How to Play: When the game begins, one partner will do three pushups. After the pushups are completed, they will cross one end of a towel over the other. Then, their partner will do three pushups and cross an end of the towel over the other. As the pushups continue the towel will become braided a little tighter each time. The team with the tightest braid of towels at the end of one minute will win. The instructor will be the judge. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 14

15 Pushup Bounce Setup: Lay the towel on the ground in the shape of a circle. Then, have one person get into a pushup position in front of the circle. The other person will get into a squat position. Objective: The first team to complete the race will win. How to Play: When the game begins, the person in the pushup position will do a pushup with their hands on the outside of the circle. Then, they will bounce their hands into the middle of the circle and do a pushup. After that the hands will bounce back out to the sides. This process will repeat and the pushup partner will continue to do pushups until their hands have gone into the circle ten times. As they are doing pushups the other partner is doing squats. Once the partner has reached ten pushups with their hands in the circle (20 total pushups), they will switch rolls with their partner. The first team to have both people complete the pushups will win the race. Step on the Button Setup: Lay the towel down on the ground in the shape of a circle. One partner will stand by the circle the other one will get ready to move down the floor. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 15

16 Objective: The team to complete a rotation first will win. How to Play: When the game starts, the person next to the circle will hop on one foot and land inside the circle and then hop out. Then, they will have to switch feet and repeat the process to get back to their starting position. When the both of the hopping partner s feet have gone inside the circle they will call out move to their partner. Their partner will then do a long jump to advance down the floor. The further the jump the further the advance down the floor. Every time the hopping partner completes a hop in the circle with both feet, they will yell out move to their partner. Then, their partner can move. When the partner has moved down the floor and back to their partner by long jumping, they will switch rolls and now the opposite partner will hop and the other will long jump. The first team to have both partners go down the floor and back to the starting line will win. Triceps Extension Race Setup: Have one person hold the towel by the ends. The other person will face away from their partner and grab ahold of the towel over their head. Objective: The team that completes the race first will win. How to Play: When the game starts, the person holding the towel will apply a slight amount of pressure pulling their partners arms back down. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 16

17 The other partner will push the towel over their head away from their partner in a Triceps Extension motion. When a partner successfully completes 15 triceps extensions they will switch rolls and then the other partner will have to complete 15 reps. The first team to do this will win the race. Make sure partners are applying the right amount of pressure to the extension. Sled Dog Race Setup: Have one person stand in front of the other. The person standing behind the other partner will wrap the towel around their partner s waist and hold both ends of the towel. Objective: The person who completes the the most passes. How to Play: When the race begins, the person holding the towel will try to prevent the other person from moving down the floor by pulling back on the towel. The opposite partner will try to move down the floor and back really fast. Every time they move down the floor it counts as one pass. They will continue to make passes up and down the floor as many times as they can in two minutes. After the time is up the partners will switch rolls and then they will repeat the game. When both partners have had a chance to play the game, everyone will total up the number of passes they made in the amount of time they were given. The person with the most passes will win the race. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 17

18 Trust Thy Partner Equipment Needed: One towel per person Setup: Have each partner grab an end of a towel with each hand. Then, have the partners get into a squat position. Objective: The team that completes the most squats in the designated time period will win. How to Play: When the game begins, both partners will lean back and hold onto their towels. Then, they will begin to to synchronized partner squats. Because they are leaning their weight back while holding onto the towels, this is not only a leg workout but it also now becomes a grip workout. The team with the most squats after one to two minutes will be the winners. Body Bicep Curls Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 18

19 Setup: Have one person lie on the ground and grab both ends of the towel (one end in each hand). The other partner will stand above them in a squat position and grab the middle of the towel with both hands. Objective: The team with the most curls will win. How to Play: WARNING: This game is intended ONLY for advanced sessions/clients When the game starts, the partner in the squat position will perform a biceps curl and lift their partner off of the ground. (Make sure their back and core are straight and engaged). The other partner will hold on for dear life... ;) This will work forearm and core strength on their part. This will continue for about one minute and then the partners will switch rolls. After both partners have had a chance to curl, the number of curls will be added together from each partner and the team with the highest number of curls will win. Towel Suspended Pushup Race Setup: Have one person get into a grounded stance and hold the towel with both hands. The other partner will get into a pushup position and place their feet onto the towel that their partner is holding. Objective: The team with the most pushups at the end of the time limit will win. How to Play: When the game starts, the person in the pushup position will begin doing pushups. After one minute the partners will switch rolls and now the other person will put their feet on the towel while their partner holds them up. Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 19

20 After the next minute of pushups is over, the number of pushups will be tallied up and the team with the highest number of total pushups will win. I Got You! Setup: Have one person lie on the ground face up. The other partner will hold onto the towel. Objective: The first team to get their partner all of the way off of the floor will win. How to Play: When the game starts, the partner holding the towel will give an end to the person laying on the floor. The person on the floor will grab the towel and keep their body as stiff and ridged as possible. The person who is standing will have to pull their partner up onto their feet. The first team to achieve this will win. Make sure to switch partners so both people can enjoy the game ;) Make Sure to Check Out These Other Games Below Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 20

21 Discover How To Fill Your Boot Camps To Capacity, Break Through Boot Camp Boredom AND Triple Your Membership In Just 4 Weeks Using These Addictive Done-For-You Boot Camp Games That Will Keep Your Clients Coming Back Week After Week You ll Also Generate Dozens of Ongoing Referrals With These Unique Plug-and- Play Client Magnets TT Boot Camp Games Boot Camp Games Package Copyright Kalakay Fitness Systems LLC - All Rights Reserved Worldwide. 21