Fit Body Boot Camp’s Programming Policy
What exercises are Fit Body approved? What should you NOT include in a workout? Before you step on the floor, it’s time to familiarize yourself with our programming policy, which is designed to keep our clients safe and deliver them an effective workout every time. Remember, the workouts are the experience your clients are paying for, so you want to make them as top-notch and world-class as possible.
- No More Than Two Jumping Exercises – Exercises that involve both feet leaving the ground are hard on the legs. Limit jumping exercises to two per workout so you preserve your clients’ legs. They’ll appreciate you for keeping their safety in mind, and they’ll trust you with their long-term fitness.
- No More Than Three Prone Exercises – What is the prone position? It’s when you get down on your hands and toes to do an exercise like mountain climbers or push ups. But transitioning in and out of the prone position—that’s whenever the client gets down on the floor and then gets back up—is hard on the equilibrium, especially if the client is not in shape. Maintain a limit of three prone exercises per workout.
- Twice as Many Posterior Exercises as Anterior Exercises – Posterior exercises focus on the regions of the body on your backside: your back, your glutes, your calves, etc. Anterior exercises, on the other hand, deal with the regions of the body you can see in the mirror. You want your clients to do twice as many posterior exercises as anterior exercises so their posture can improve as they get stronger and healthier.
- Stick to Our Approved Exercises – We design our exercises to maximize floor space, keep our clients safe, and deliver them amazing results. These exercises also take full advantage of the equipment in our boot camps. Err on the side of caution and stick with the exercises proven to work in the boot camp setting.
- Don’t Program One Movement Pattern More Than Twice – You want to make sure your workouts don’t wear down your clients’ joints and muscles, which happens when they repeat the same exercise movement pattern over and over again. Mix up how you work out one part of the body (ie: doing lunges, hamstring curls, and deadlifts for a leg workout, rather than just lunges).
- Choose Exercises That Most of Your Clients Can Do Without Coaching – Your objective here is to program exercises that your clients can do with little or no help. That way, you won’t spread yourself thin trying to help everyone, and your clients will stay safe because they’re more familiar with the movements involved. Include only one exercise requiring excessive instruction to teach, such as a kettlebell swing or box jumps, per workout.
Now let’s discuss some best practices when programming a workout. Implement these and your clients will look forward to boot camp every day.
- Mix Up the Muscle Groups You Work Out – Again, safety is one of our main concerns when coaching clients. Switch up the muscle groups you work out from day-to-day. That way, the body doesn’t overtrain any muscles, which will allow them to recover faster. For example, you could train legs on Mondays, arms on Tuesdays, and core on Wednesdays, then repeat that cycle in the same order.
- Limit Contacts Per Workout – NASM defines a “contact” as any time your feet leave the ground and then land back on the ground. Too many contacts in one workout can do some heavy damage to your joints, so maintain a limit of 100 contacts per workout to keep your clients safe. Again, that’s why we don’t program too many jumping exercises into our workouts.