The way the world learns to run outdoor fitness bootcamps and training.

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1 SAVE10% GETCERTIFIED The way the world learns to run outdoor fitness bootcamps and training. FREEeBOOK

2 From military-style bootcamps to Mums&Bubs programs, Motivate To Train has plenty of ideas and tips for everyone. Motivate To Train Copyright 01

3 KICKSTARTER CLASSIC FREE PROGRAM 1MONTH WEEKS SESSIONS -WEEKPROGRAM A complete outdoor group training program with ready-to-go workout sessions. TRAININGPROGRAMS Unique Scalable to your clients. Adaptable to your business. Features alternative exercises and safety tips.

4 KICKSTARTER CLASSIC A complete outdoor group training program with ready-to-go workout sessions. Bootcamp Alliance Copyright 01 WRITTEN & DESIGNED BY

5 All content is copyright 011 by Bootcamp Alliance. All rights reserved. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Limit of Liability and Disclaimer of Warranty: The publisher has used its best efforts in preparing this book, and the information provided herein is provided as is. Bootcamp Alliance makes no representation or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaims any implied warranties of merchantability or fitness for any particular purpose and shall in no event be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages. GREATIDEAS A very structured and informative course; covered all the right criteria and gave me some great ideas for training clients. I would highly recommend this course to other PTs. RECOMMENDED Thanks heaps for an awesome course love it, and will definitely be sending all of my trainers on the course. Trademarks: This book identifies product names and services known to be trademarks, registered trademarks, or service marks of their respective holders. They are used throughout this book in an editorial fashion only. In addition, terms suspected of being trademarks, registered trademarks, or service marks have been appropriately capitalized, although Bootcamp Alliance cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark, registered trademark, or service mark. All classes are to be scaled or modified appropriately considering the abilities and limitations of the clients, restrictions and constraints of the location, climate and environmental conditions. Group and Personal trainers who decide to use these programs accept all risks to themselves and their clients and waiver any liability from Bootcamp Alliance and Motivate to Train. NEWINFORMATION Let me say a big THANKS. I have once again found the passion [for] why I m a fitness trainer... because of all the new info contained in your courses. PROFESSIONAL Thanks guys, for an excellent course. It was very informative, professional and fun all the things our clients would expect from our bootcamp classes. Well done, and thanks for sharing your wisdom. i

INTRODUCTION HELLO & WELCOME FREE PROGRAM Dear Fitness Professional, Welcome to KickStarter Classic, a complete -week bootcamp program that introduces you to one of the many hundreds of fitness

They re designed to save you time, keep your workouts fresh, and help you focus on building a successful business.

Enjoy 00+ WORKOUT SESSIONS EDUCATION COURSES INDUSTRY BODIES MOTIVATETOTRAIN Motivate To Train offers courses designed to qualify fitness professionals in the discipline of bootcamps and outdoor

OURCOURSES Level 1: Bootcamp and Outdoor Group Fitness Level : Advanced Bootcamp and Outdoor Group Fitness Learn about group formations, command and control, risk management, group interaction,

6 INTRODUCTION HELLO & WELCOME FREE PROGRAM Dear Fitness Professional, Welcome to KickStarter Classic, a complete -week bootcamp program that introduces you to one of the many hundreds of fitness workouts provided by Motivate To Train. All bootcamp programs are inspired and written by military experts with strong fitness backgrounds. They re designed to save you time, keep your workouts fresh, and help you focus on building a successful business. Each program is unique, scalable for different clients, adaptable to your business, and complete with alternative exercises and safety tips. Enjoy 00+ WORKOUT SESSIONS EDUCATION COURSES INDUSTRY BODIES MOTIVATETOTRAIN Motivate To Train offers courses designed to qualify fitness professionals in the discipline of bootcamps and outdoor group fitness. The courses combine theoretical classes with practical workshops to ensure participants learn how to safely and successfully operate their own classes. OURCOURSES Level 1: Bootcamp and Outdoor Group Fitness Level : Advanced Bootcamp and Outdoor Group Fitness Learn about group formations, command and control, risk management, group interaction, lesson structures... plus much more (including plenty of training ideas) The Way The World Learns to Run Outdoor Fitness Bootcamps and Training GLOBALACCREDITATION FITNESS AUSTRALIA PHYSICAL ACTIVITY AUSTRALIA REGISTER OF EXERCISE PROFESSIONALS (NEW ZEALAND) AMERICAN COUNCIL ON EXERCISE Recognised by more than four international industry organisations. VISITWEBSITE AMERICAN COLLEGE OF SPORTS MEDICINE NATIONAL ACADEMY OF SPORTS MEDICINE ii

KEY POINTS HOW TO USE THIS ebook The KickStarter Classic contains visual cues to help you quickly identify key points and follow the program with ease.

7 KEY POINTS HOW TO USE THIS ebook The KickStarter Classic contains visual cues to help you quickly identify key points and follow the program with ease. All sessions include key summary information (such as: INTENSITY and GOAL) and a session outline (WARM-UP, MAIN WORKOUT and COOL DOWN). does not impose a particular style of training on its members, hoever we do promote: professionalism, safety, progression and scalability. SESSION GOAL ESTIMATED TIME WEEK NUMBER SESSION NUMBER Take some time to browse the various features before continuing on to the program sessions. TIPS & KEY RISK SESSIONOUTLINE SESSIONSUMMARYICONS INTENSITYMETER Each session outline includes an introduction (located at the top of the page) which provides an overview of how the session operates. Several boxes (similar to this blue box) provide further details about the WARM-UP, MAIN WORKOUT and COOL DOWN. The red marks in the top right corner of this box represent a clock and the estimated time required. This TIPS&KEYRISK symbol is a friendly reminder to consider the key risk (identified on the next page). We ve also added some tips. SESSION GOAL: Increase muscular endurance Increase cardiovascular endurance TIME: IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS The red strokes indicate maximum estimated time to complete the session. (For example, 0mins.) The blue circle in the centre indicates minimum estimated time to complete the session. (For example, 0mins.) INTENSITY: Intense High Medium to High Medium Low to Medium Low TECHNICAL DIFFICULTY: Neutral ADDITIONALINFO Difficult Look out for additional info, such as SUGGESTED EQUIPMENT and SESSION NUMBERS (white numbers on the blue bar). iii

LOOKING AHEAD PROGRAM OVERVIEW KickStarter Classic is part of our -week program collection. We recommend two sessions every week for a total of exciting, high-energy workouts for your clients.

Risk of injury is Low, however, keep in mind the KEY RISK (found below) for all sessions.

8 LOOKING AHEAD PROGRAM OVERVIEW KickStarter Classic is part of our -week program collection. We recommend two sessions every week for a total of exciting, high-energy workouts for your clients. The goal of KickStarter Classic is to challenge all fitness levels with static and dynamic activities focused on teamwork. Overall intensity has been rated as Medium to High. Risk of injury is Low, however, keep in mind the KEY RISK (found below) for all sessions. RISK OF INJURY LOW WEEK 1 WEEK WEEK WEEK 10 STATION RELAY 1 Developing an outline will help you to progressively build the program intensity and with minimal risk. LOW MEDIUM SUPER 10s HIGH STRENGTH DUATHLON BEEP vs POWER OUCH THIS WILL HURT. KEYRISK Poor conditioning in new clients RELAY FROM HELL 10 STATION TABATA STRENGTH TRIATHLON iv

9 KICKSTARTER CLASSIC A great circuit for fitness professionals to jump in and out of a session. 10 STATION RELAY 10 Station Relay is a muscular endurance circuit based around Station 1, which is controlled by a set number of repetitions. Set up a shuttle-run relay with ten cones that are to metres apart. (Each cone is a station.) On commencement, clients complete as many repetitions of the station activity until they are bumped-off. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS 1 1 For example, clients at Station 1 complete the designated repetitions and then run to Station and bump-off the clients at Station ; the Station clients run to Station and bump-off the clients at Station ; and so on. Clients at Station 10 run around to Station 1. WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested repetitions for Station 1: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Does anyone have any (If so, provide alternate exercises.) Set 1: 0 Set : 0 Set : 0. Suggested stations (with advanced options): 1. Push-ups Renegade push-ups. Tuck jumps Plyometric lunges. Crunches Crunches with weights. Squats Squat and shoulder press combo. Right-leg lunges With resistance bands. Dips With hands+feet on medicine ball. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Did anyone get any (If so, fill in an Injury Incident Report.) Participant-automated transitions between activities is an opportunity for trainers to evaluate intensity levels and manage potential safety concerns.. Left-leg lunges With power bands. Burpees (under control) 9. Sit-ups Cycles 10. Mountain climbers With push-ups. SUGGESTEDEQUIPMENT Resistance-bands Small hand weights Medicine balls Cones Stopwatch First aid kit. 1

KICKSTARTER CLASSIC A simple cross-training session with the flexibility to slot in variety between the repetitions. STRENGTH DUATHLON Clients work independently to complete each set.

10 KICKSTARTER CLASSIC A simple cross-training session with the flexibility to slot in variety between the repetitions. STRENGTH DUATHLON Clients work independently to complete each set. Each activity is firstly completed for 10 repetitions, followed by one run lap of approximately 10 to 00 metres. On completion of the run they complete 9 repetitions of the same activity followed by a run lap. This is completed until the repetitions are reduced to zero. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS 1 The second and third sets do not commence until all participants have completed the previous set. To scale: have fitter clients start at 10 repetitions; slower clients start at to 9 repetitions; and slowest clients to start at to repetitions (or vary accordingly). WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Class involves three sets of activities: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Does anyone have any (If so, provide alternate exercises.) Set 1: Upper body Set : Core Set : Lower body. Suggested exercises are: Set 1: Bicep curl + Shoulder press combo Set : Mountain climbers Set : Burpees.. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Did anyone get any (If so, fill in an Injury Incident Report.) Trainer participation is an effective way to increase individual client engagement but don t lose visual contact with the rest of the group. SUGGESTEDEQUIPMENT Resistance-bands Small hand weights Medicine balls Cones Stopwatch First aid kit.

11 KICKSTARTER CLASSIC 1 BEEP vs POWER Yes, it s the beep test but with a twist. This class uses the beep test (modified to 10 metres) combined with several muscular endurance activities in a circuit format. Sets of three activities are all controlled by the stages of the beep test. Starting at the first beep of Level 1 of the beep test, all clients undertake Activity 1. They are to complete as many repetitions as possible before the next beep. On the second beep they walk-lunge the 10 metres to the other cone and immediately get into position for Activity. On the next beep they commence Activity. On the next beep, they jog 10 metres back to the starting position, and get ready to recommence Activity 1. This is repeated for to minutes (beep test Level to ). IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Depending on time, suggested sets are: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Set 1: Push-ups Walk lunge Sit-ups Set : Shoulder press Walk lunge Cycle kicks Set : Squat + Shoulder press combo Walk lunge Crunches. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Does anyone have any (If so, provide alternate exercises.) Set : Burpees Walk lunge Plank Set : Lunges Walk lunge Lunges Set : Crunches Walk lunge Tuck jumps. Did anyone get any (If so, fill in an Injury Incident Report.) Always monitor clients technique and form, especially when they are racing against the clock. You can vary this drill by making it partnered (one person runs whilst the other person does the activity), modifying the set length or shuttle distance. SUGGESTEDEQUIPMENT Beep test (itunes) Portable CD player Tape measure Resistance-bands Small hand weights Medicine balls Cones Stopwatch First aid kit.

KICKSTARTER CLASSIC An interval training session that will even engage reluctant runners. RELAY FROM HELL The class is conducted around a 00-metre (approximately) circuit using a sports oval or field.

12 KICKSTARTER CLASSIC An interval training session that will even engage reluctant runners. RELAY FROM HELL The class is conducted around a 00-metre (approximately) circuit using a sports oval or field. Activity stations are located every 100 metre. Clients are placed in teams of four (ensuring an even spread of fitness). A member of each team is placed at each station with two clients initially at Station 1. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS The set commences with one client from Station 1 running to Station (the other is completing the activity). On arrival they tag their teammate and immediately commence the activity at Station. The tagged team member now runs to Station and so on. The aim is to complete as many laps of the circuit as possible in the assigned timeframe ( to1 minutes). WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested stations: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Set 1: Stations - Upright row Plank Squats Set : Stations - Push-ups Reverse bridge (glutes) Lunges Set : Stations - Shoulder press Crunches Burpees.. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Does anyone have any (If so, provide alternate exercises.) Did anyone get any (If so, fill in an Injury Incident Report.)... use competitions and activities to build teamwork and friendships many people want to attend safe, professional and fun bootcamps. SUGGESTEDEQUIPMENT Resistance-bands Small hand weights Cones Stopwatch First aid kit.

13 KICKSTARTER CLASSIC 10 STATION TABATA A strength circuit based on a modified version of Tabata. The Tabata protocol is based on 0 seconds of maximum repetitions followed by 10 seconds of rest. 10 Station Tabata is set up with 10 stations in a circle format (approximately 0 metres in diameter). Clients are allocated evenly to each station. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS 1 All activities are conducted on the inside of the circuit to avoid collision with the run activity in later rounds. The circuit is based on three rounds (see MAIN WORKOUT for suggestions). WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested stations: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Does anyone have any (If so, provide alternate exercises.) 1. Push-ups. Thruster (squat then shoulder press with med-ball. Plank hold. Burpees. Squats. Mountain climbers. Bicep curls. Crunches 9. Alternating lunges 10. Shoulder press. Suggested rounds: Round 1 (intro): two sets of 0 seconds per station (10 second rest between sets) for all stations (allows familiarity). Round : Clients conduct four sets of 0 seconds work (10 seconds rest on each station under the command of the instructor).. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Did anyone get any (If so, fill in an Injury Incident Report.) By understanding the potential risk factors that a class faces... instructors [can] implement a system to eliminate or reduce the risks. Round : Clients race against each other to complete all 10 stations. Each station is completed for 0 repetitions before moving onto the next station. SUGGESTEDEQUIPMENT Resistance-bands Pilates mats Small hand weights Cones Stopwatch First aid kit GymBoss timer (recommended).

14 KICKSTARTER CLASSIC STRENGTH TRIATHLON Another way to engage the reluctant runner. Class involves three sets of three activities followed by a run. Clients work independently to complete each set. Each activity is completed for 10 repetitions, followed by a one lap run of approximately 100 to 10 metres. On completion of the run they complete 9 repetitions of the same activity followed by a lap run. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS This is completed until the repetitions are reduced to zero. The second and third sets do not commence until all participants have completed the previous set. To scale: have fitter clients starting at 10 repetitions; slower clients start at repetitions; and the slowest clients to start at repetitions (or vary accordingly). WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested sets are: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Set 1: Push-ups Sit-ups Squats Set : Shoulder press Mountain climbers Tuck jumps Set : Burpees Crunches Lunges.. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Does anyone have any (If so, provide alternate exercises.) Did anyone get any (If so, fill in an Injury Incident Report.) Make sure your classes challenge clients of all fitness levels. SUGGESTEDEQUIPMENT Resistance-bands Pilates mats Small hand weights Cones Stopwatch First aid kit.

KICKSTARTER CLASSIC An interval session based on one-minute working rounds. The class is based on 0 rounds; each round lasts one minute. OUCH THIS WILL HURT.

15 KICKSTARTER CLASSIC An interval session based on one-minute working rounds. The class is based on 0 rounds; each round lasts one minute. OUCH THIS WILL HURT. Clients complete two exercises per round (for example, push-ups and squats) as quickly as possible within the one-minute working period. Recovery period is the time remaining within that one minute. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS 1 WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested rounds: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Does anyone have any (If so, provide alternate exercises.) Round 1: All participants commence with 1 push-up followed immediately by 0 squats. Round to 0: Each subsequent round the push-ups increase by 1 rep and the squats decrease by 1 rep. For example, Round (second minute) is push-ups and 9 squats. This can be scaled by modifying the activities, starting repetitions or rounds.. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Did anyone get any (If so, fill in an Injury Incident Report.) Find innovative ways to introduce recovery into a workout session. SUGGESTEDEQUIPMENT Resistance-bands Pilates mats Small hand weights Cones Stopwatch First aid kit GymBoss timer (recommended).

KICKSTARTER CLASSIC SUPER 10s. Building pyramids was never an easy task. The class works on 10-second intervals that pyramid together to get progressively harder.

16 KICKSTARTER CLASSIC SUPER 10s. Building pyramids was never an easy task. The class works on 10-second intervals that pyramid together to get progressively harder. In Set 1, the first exercise is conducted for 10 seconds, followed by 0 seconds of rest. Sound easy? In Set, Exercise 1 is conducted for 10 seconds; then Exercise is conducted for 10 seconds; then 0 seconds of rest. IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII 0 MINS In Set, Exercise 1 is completed for 10 seconds; Exercise, 10 seconds; Exercise, 10 seconds; then 0 seconds of rest. This sequence continues until all 10 exercises are conducted together. An alternative is to pair-up the clients and have them alternating the exercises. Make it 0 seconds instead. WARMUP MAINWORKOUT COOLDOWN 1. Account for all clients. Suggested activities: 1. Get to know your clients.. Conduct pre-class safety checks.. Warm-up (including range of movement activities). Does anyone have any (If so, provide alternate exercises.) Exercise 1: Push-ups Exercise : Sit-ups Exercise : Crunches Exercise : Squats Exercise : Right-leg lunge Exercise : Left-leg lunge Exercise : Tuck jump Exercise : Burpee. Move to the shade, stretch and allow body to return to normal.. Advise of possible delayed on-set muscle soreness.. Discuss basic nutrition and upcoming events. Did anyone get any (If so, fill in an Injury Incident Report.) Penalties should be used with good humour. They should increase client motivation, not encourage defeat. Exercise 9: Triceps push-up Exercise 10: Plank hold. SUGGESTEDEQUIPMENT Resistance-bands Small hand weights Cones Stopwatch First aid kit GymBoss timer (recommended).

18 SAVE 10% OFF As an attendee of FILEX, enlist today and get a discount on your next Motivate To Train course. Discount code: FILEX1*

The challenge for bootcamp and outdoor group fitness instructors is how to incorporate high metabolic training into bootcamp classes of any size.

The challenge for bootcamp and outdoor group fitness instructors is how to incorporate high metabolic training into bootcamp classes of any size. INTRODUCTION FREEeOOK The way the world learns to run outdoor fitness bootcamps and training. SVE% SESSION NOTES FEX FILEX 0 0 CI FIT FST HIGH METOLIC TRINING FOR OOTCMPS PGE REK INTRODUCTION The challenge