I recently ran a week long "boot camp" for women. The ages ranged from 21 to 71, and the women showed up daily with enthusiasm. The "boot camp" was designed to empower women, give them a "jump start" to fitness, help them network, and provide varied routines to those who may have hit a plateau. Also, most importantly this venue was to provide a source of support and to show that fitness can be fun. Assuredly the women sweat in the record setting heat in Michigan, but trust me there was a lot of laughter.
I was curious to see which exercises would be favored the most as I incorporated multiple circuits. Some of the circuits included basic strength training with dumbbells, kettleballs, push-ups, squats. Other circuits included plyometrics, agility with ladders, and of course plenty of cardio exercises.
Yet, I can tell you that by far the biggest hit amongst the women was the use of the 90 pound heavy bag and the striking mitts. While many women stated that they had never "hit" anything before, shortly after they learned how to jab, add a straight, and a hook combination it was wonderful to watch the confidence of each woman soar.
I was moved by several women who commented doubt in their ability and power. So it was a powerful experience watching women exercise and feel empowered and supported by the group and themselves. One woman showed up one day with sore, beat up knuckles. She proudly shared that she enjoyed the boxing so much, that she used her husband's punching bag. Although she learned the hard way that some wrap under her training mitts might be helpful. Despite her sore hands she eagerly continued with the workout.
Upon reviewing the surveys, there was a resounding theme that the boxing was one of the favorite activities. The women shared how well the boxing improved their cardio, stamina, confidence and strengthened their core. My lesson is that I will definitely keep adding boxing and striking into my training circuits.
Of course, I am a fan of the "oldies but goodies" such as; jumping jacks, mountain climbers, push-ups, plank, squats, jumping rope, and team work exercise to strengthen and tighten up bodies. It is just so valuable to mix up a routine when you get "tired" of the same old routine, and for women boxing is a welcome addition.
Overall, the "boot camp" experience is so effective because it is a mutually supportive environment for all women of all abilities. "Boot camps" are cost-effective, invigorating, and for women who may shy away from gyms feel more comfortable. Another huge benefit of "boot camps" is the variations of workouts, thus the entire body gets worked. I also raffled some prizes such as a pedometer and other various fitness equipment for the members to maintain the momentum they gained from their experience.
So if you've been wondering if a "boot camp" is a good choice for you, give it a consideration. I've attended them as a participant, and facilitated them as a trainer. I can attest that "boot camps" definitely push you and tap abilities you might not have known you had. Also, the support and friendships made are priceless. Finally, you will just simply feel better physically, mentally, and emotionally. And when you feel better and have more energy, your positive energy can be infectious to those in your life.