I’m trying to remember the first time I stepped foot in a Burn Boot Camp. It had to be over 2 years ago! I’m fortunate to live in the epicenter of where Burn Boot Camp started, just north of Charlotte, NC. Now, they have over 70 locations all over the US and are still rapidly expanding and helping women understand that investing in our health is one of the best things we can do for ourselves and our families.
So what is Burn Boot Camp? Julie wrote a great post that covers it well, but I’ll share the basics of what it is and why I am so in love with it.
Burn Boot Camp (BBC) focuses on 5 pillars: mindset, whole food nutrition, burst training, strength training, and community. It’s a women-only facility that offers 45 minute group athletic training classes WITH CHILD CARE. It’s certainly not for moms only, but as a mom, the free childcare is instrumental in me being able to make it to work out on the regular.
The classes themselves are always new, always challenging, and always working different muscle groups. In over two years, I’ve never done the same workout twice. I thought I had pushed myself with exercise in the past but I’ve never experienced anything like a BBC class. Honestly, it’s the only thing I’ve ever stuck with for this length of time. Through my years of attending regularly (I average 3 days a week and applaud the ladies that consistently rock 5 days), I’ve seen my body completely transform.
The Burn Trainers really deserve so much of the praise. They are incredibly knowledgeable and motivating. I definitely groan when Daniel drops 20 lb weights in front of me when I’m rocking 15’s, but Burn Trainers are supposed to be tough to push you to be your best. At the same time, they offer modifications for every fitness level and/or injury and are a big part of the encouraging atmosphere that BBC is so well known for.
Each Sunday, BBC posts the week’s protocol on their facebook and instagram pages so I can see what’s on deck for the week. I admit I sometimes use this to pick which days will work best with my schedule (full body met con and lower body are my favs!). All locations follow the same protocol as each other, though workouts may vary slightly. It’s pretty cool that I can chat with my best friend in Greeenville SC and we can both lament about the same sore muscles!
I asked Daniel (our head trainer and the reason for the #deathbyDaniel social media hashtag- meant mostly in a nice way- I kid… I kid…) if he’d put together an at-home BBC inspired workout for me to share with you guys and he delivered! If you can look past my awkward attempt at being a fitness model, you’ll see this an awesome at-home workout that you can rock anywhere, anytime without any equipment.
Burn Boot Camp At Home Workout
Complete 2 Rounds
20 High Knees
(2 sides equals 1 rep)
20 Plank Shoulder Taps
(2 sides equals 1 rep)
Complete 3 Rounds
1 Minute Grasshoppers
(Four mountain climbers followed by a half burpee.)
30 Seconds Pick Up Cross Overs
(Legs apart, squat down and touch the floor, then jump up and cross your feet one over the other, then jump feet back apart into a squat and repeat.)
1 Minute Power Plank Push Up
(Complete a push up then jump your feet up beside your hands then jump feet back to a push up position. Repeat.)
30 Seconds Star Jacks
(Feet together, squat down, jump up in the air with feet apart like a jumping jack. Land back in squat position with feet together and repeat.)
1 Minute Heisman
(Start in a standing position with your knees slightly bent. Lift your bent right leg up. Quickly hop to the right, while lifting your bent left knee up to hip height. Hop to the left, lifting your right knee to hip height. Repeat.)
Drop Set Finisher
Starting at 12 reps and dropping 2 reps each round or 5 minutes worth of the exercises.
12 Butterfly Sit Ups
(Put the soles of your feet together in a butterfly position. Lay back then complete a sit up. Repeat.)
(2 sides equals one rep)
12 Plank Jacks
(Get into a plank position. While keep a flat back, jump your feet apart and then back together.)
Thank you Daniel!
What separates Burn Boot Camp from so many other programs is the strong community of women that support each other and lift each other up. It’s a very encouraging atmosphere full of high fives and good jams (quite often I find myself dancing along). I’ve cheered watching women who have never worked out before lose inches, gain confidence, and finally enjoy exercise.
If you are curious about Burn Boot Camp, see if there is a location near you. They all offer a 14 day free test drive and also hold free Saturday morning community classes at all locations. Just bring a bottle of water and wear comfortable (and supportive) athletic gear, and a more secured braid or ponytail than what I’m sporting here.
Burn Boot Camp is the first fitness facility I’ve been a part of and regularly attended for this long. It pushes me and as a result I am more confident in my fitness level and stronger than I’ve ever been.
If you have any questions about BBC, please ask away!
Is there a fitness style or place that has completely stolen your heart?
I was not asked or paid to write this post. I have received so many questions about BBC that I wanted to share my love for it with you. I’ve actually been such an advocate that I am now a BBC ambassador for my location and my membership fees are comped.
Photographs by Amanda Overmyer Photography.