Many people need a big push to get them jump started in fitness. This is why the military approach is successful. There are no put downs, ridicules or downgrading in this training, just encouragement and praise. The camaraderie, team building skills and obstacles make for a mentally and physically challenging program.
Category: F.A.Q.
F.A.Q.
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What do we do when it rains?
We workout out…this is boot camp! Get a little wet, get a great workout!
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I will be out for a week. Could you give me a Boot Camp homework?
This is a three-day Boot Camp plan
DAY ONE
Power Warm Up: five minutes of light jogging; 10 shoulder shrugs each direction; calf stretch (five on each leg); 40 windmills; 30-50 bodyweight squats; hula-style hip circles (10 in each direction); 30 two-leg ankle hops; quad stretch (five on each leg); knee hugs (10 seconds each side); 30-50 jumping jacks; drink water.
Workout:
(Note: allow one minute of rest between sets and two minute rest periods after every two or three exercises.)
3-5 sets of weighted crunches, 10 reps per set
25 push ups
Pull-up ladders 1-2-3-2-1;
3-5 sets of weighted front squats, 10 reps per set
3-5 sets of chest flies (dumbbells or resistance bands), 10 reps
3-5 sets of weighted lunges, 10 reps each leg
3-5 sets shoulder presses (dumbbell or resistance band), 10 reps per set
10-15 minutes jogging
Cool down: five minutes of light activity to cool down.DAY TWO
Power Warm Up: five minutes of light jogging; 20 crunches; 20 two-leg ankle jumps; 20 push ups; 30 jumping jacks; calf stretch; 30 windmills; quad stretch; 10 pull ups, 20 burpees; rest/water
Workout:
Complete as many sets of line sprints as you can in 20 minutes. Take two-three minutes between each set to walk, rest, and stretch. Rest, stretch and walk after the final set before beginning the following exercises.
20 plyometric push ups
20 bear crawls
20 bicycles
20 mountain climbers
(rest a minute or two)
1-2 minutes of zig-zag jumps
1-2 minutes squat jumping
2-4 minutes jumping rope
2-4 minutes stomping grapes
(rest two to three minutes)
10 minutes jogging.
Cool down: five minutes of light activity to cool down.DAY THREE
Power Warm Up: Same as Day One
Workout:
Note: allow one minute rest after completing a circuit, and two minutes of rest and stretching between starting the next set of circuit exercises.
2-3 circuits: 1-2 minutes of bodyweight squats; 1-2 minutes jogging; 1-2 minutes of mountain climbers; 1-2 minutes of burpees
2-3 circuits: 1-2 minutes of crunches; 1-2 minutes of pull-ups; 1-2 minutes push-ups; 1-2 minutes leg raises.
Jump rope or jog for 5-10 minutes
2-3 circuits: 1-2 minutes of vertical jumps; 1-2 minutes cycle squat jumps; 1-2 minutes of box step-ups;
Two minutes of modified cat stretches and cobra stretches
Cool down: five minutes of light activity to cool down. -
Why do we pay to do simple exercises?
I wish to remind you that the exercise programs should respect biological principles since all physical effort has an internal effect (physiological, biochemical, morphologic and psychological). This is why we run a great risk. If we perform an incorrect dosage of exercises, they can negatively affect your body, health, and fitness.
First, it’s a professional class because of the intelligent creation of a program composed of an innumerable variety of exercises guided to tone all the muscle mass that makes up your body and to reduce your body’s fat composition. The exercises have been chosen to form a routine that, from a biological point of view, provoke a positive effect, and gradually increases in each class making it possible to increase the resistance level and the resistance to force. In addition to that, our instructor, Alain, explains the correct form of performing each exercise, with the objective of accomplishing the best results and avoiding injuries. All of this is accompanied by his never-ending, motivating style that does not allow you to surrender to exhaustion. Secondly, we find that the important social-emotional aspect keeps you actively engaged with the group in a positive and healthy competition until the end of the class unlike when you are alone where tiredness, fatigue and boredom may determine in most cases the length of your exercise session.
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Why Miami Fitness Boot Camp?
Here you have many reasons to select Miami’s Top Fitness Boot Camp to achieve your fitness goals.
Every existing boot camp in Miami are practically the same with regards to exercises, time and type of location where they take place. Few are correctly organized and planned so that its participants achieve their objectives with the necessary comfort.1. Miami’s Top Fitness Boot Camp’s program is structured in categories so that each boot-camper registers according to his/her physical condition. Up to now we have successfully developed two categories:
• Fitness Boot Camp for Beginners: In this level we practice basic exercises with medium-to-low intensity. This makes it ideal for any person with limited or no exercise experience.
• Fitness Boot Camp for Intermediates: In this level we practice more complex exercises at a medium-to-high intensity. This category is ideal for every person that wishes to be involved in an elevated physical challenge in a short period of time.
2. We’re happy to count on many assiduous students that give their best in each class with a youthful and competitive spirit, cooperating with each other for the collective improvement of their physical condition each and every day thus becoming a beautiful and united family.
3. Miami’s Top Fitness Boot Camp allows you to know the quantitative and qualitative results that each student reaches throughout the program since our program starts with a pre test and finishes with a post test. This is an important factor for the planning and achievement of each individual’s objective. In addition it allows for a valuation of our program by the results it obtains.
4. Miami’s Top Fitness Boot Camp was created and is operated by a professional who graduated as a Master of Sports and Fitness Training with the added experience of training as Strength & Conditioning Coach with the USA Olympic Taekwondo team London 2012. This guarantees a high quality degree in each training session, great exercise variety and a lot of other factors that can only be learned with 6 years of licensure, … with more than 270 credits achieved in Cuba and validated in the United States and over 30 years experience.