Introduction

Pulling exercises are the bane of the boot camp owners life, aren't they?

You can do exercises like air pulls and reverse flys with just bodyweight to work the back but it's not quite the same as getting them to pull something. This means buying expensive equipment and having to lug it all to your location.

However never fear Sam the Fitness Business Dude is here and as they say in the Hitch-hikers Guide to the Galaxy...DON'T PANIC!

As well as not panicking they mention in the Hitch-Hikers Guide to the Galaxy that the most massively important thing to carry with you, is a towel! Why?

Because...

“You can wrap it around you for warmth as you bound across the cold moons of Jaglan Beta; you can lie on it on the brilliant marble-sanded beaches of Santraginus V, inhaling the heady sea vapors; you can sleep under it beneath the stars which shine so redly on the desert world of Kakrafoon; use it to sail a miniraft down the slow heavy River Moth; wet it for use in hand-to-hand-combat; wrap it round your head to ward off noxious fumes or avoid the gaze of the Ravenous Bugblatter Beast of Traal (such a mind-bogglingly stupid animal, it assumes that if you can't see it, it can't see you); you can wave your towel in emergencies as a distress signal, and of course dry yourself off with it if it still seems to be clean enough. “

That's an exert from chapter 3 of the Hitch-hikers Guide to the Galaxy.

Obviously, we're not going to be using the towel for any of those purposes but you start to get the picture of the multiple uses something as simple as a towel has!

In this eBook I'm going to show you how to use a towel to:

– Warm up your campers– Balance your campers with pulling exercises– Perform corrective exercises– Stretch your campers– Have a ton of FUN in the process

As I mentioned in my sales copy you don't just get an eBook you also get the video explanations with me and a special guest. These videos are embedded in password protected web pages. All passwords are given right next to the web page links.

If you do have any problems with viewing pages, downloading videos or understanding what on earth I'm going on about then please don't hesitate to contact me via email on sam@fitnessbusinessdude.com . I'm always more than happy to help my fellow health and fitness professionals reach their full potential :-)

Enjoy the eBook and please let me know what you think about it by leaving a comment on the page for the eBook by clicking this link.

Looking forward to hearing your thoughts and successes,

Fitness Business Dude, Fat Loss Expert and Health Coach

Disclaimer

You must get your doctor’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your doctor prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practising the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises in this book are not intended as a substitute for any exercise routine or treatment that may have been prescribed by your doctor. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your doctor before starting any exercise program. If you are taking any medications, you must talk to your doctor before starting any exercise program. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a doctor. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.

Contents

The Warm Up...............................................................................................Page 6The Workouts......................................................................................Page 7 – 19The Finishers.............................................................................................Page 20The Cool Down and Stretch......................................................................Page 21The Conclusion..........................................................................................Page 22

The Warm Up

There's more to warming up your campers than just “getting the blood pumping” and doing some static stretching. You've got to actually wake up their central nervous system or CNS and get them mobilised before they go “hardcore you know the score” in your main workout.

Here is how I warm up my campers every single time!

1) 20 Seconds Leg Swings Per Side2) 30 Seconds Hip Hinges3) 20 Seconds Hip Mobility Per Side4) 15 Seconds Paired Towel Squat Per Person5) 20 Seconds Lunge with High Knee and Optional Hop Per Side6) 20 Seconds Towel Stick Ups7) 20 Seconds Towel Shoulder Mobility8) 20 Seconds Dynamic Chest Stretch9) 20 Seconds Vertical Arm Swings

10) 10 Seconds Shoulder Shrugs Per Way11) 20 Seconds Jumping Jacks12) Shake and Bounce

>>>CLICK BELOW TO GO TO THE WARM UP PAGE<<<http://www.fitnessbusinessdude.com/warmup

PASSWORD: warm5

This is a great warm up to dynamically stretch campers, mobilise joints through the body, check campers form individually and to wake up their CNS all in 5 minutes!

As I said, I use this warm up every time because it works well and can sometimes get experienced campers to help me out if I'm having to sort out a new campers form, especially on those dastardly squats :-P

The Workouts

I'm going to give you the 12 workouts and 4 finishers in the eBook right now. But to get all the video and written explanations you have to click the link below and use the password.

>>CLICK BELOW TO GO TO THE VIDEO EXERCISE EXPLANATION PAGE<<http://www.fitnessbusinessdude.com/workouts

PASSWORD: workouts16

The workouts and finishers are split up in to 5 sections, with 3 workouts in each workout section and then the finishers at the end. The sections are week 1 workouts, week 2 workouts, week 3 workouts, week 4 workouts and finishers. As you can probably tell each section corresponds to what week they should go in to a 4 week boot camp. Week 1 workouts being the easiest and week 4 being the hardest.

Week 1 Workouts

Baywatch (Week 1)

Probably one of my favourite workouts. Not only for the images that it conjures up for me but because it is a sure fire way to get your campers a Baywatch body!

Have your campers put them selves in to pairs. One of the pair starts doing a shuttle exercise while the other does a stationary exercise. After 40 seconds they swap over resting for 20 secs before they go again, then so on and so forth. Repeat three times with 120 seconds rest in between.

Shuttle or Stationary Exercise Duration RestShuttle Front Crawl 40 Secs 20 SecsStationary Squats 40 Secs 20 SecsStationary in Pairs Alternate Towel Row 40 Secs 20 SecsStationary in Pairs Alternate Towel Row 40 Secs 20 SecsShuttle Front Crawl 40 Secs 20 SecsStationary Lunges 40 Secs 20 Secs

On The Pull (Week 1)

I love saying on facebook that I'm “On The Pull” with my campers I get a fair few responses from people and my campers love it ;-)

Have campers put themselves in to pairs with the a towel each. This is just for the 1 arm towel rows, using one for the row and one for cushioning their knee on. With the other exercises have the campers come in to the middle to do them as a team. Repeat this 3 times over with a 120 second rest in between each round.

Pairs or Team Exercise Duration RestPairs 1 Arm Towel Row 60 Secs Each, 30 Secs Per Arm 0 SecsTeam Prisoner Squats 40 Seconds 20 SecsPairs 1 Arm Towel Row 60 Secs Each, 30 Secs Per Arm 0 SecsTeam Diagonal Lunge 40 Seconds 20 SecsPairs 1 Arm Towel Row 60 Secs Each, 30 Secs Per Arm 0 SecsTeam Elevated Plank

Side Shuffle40 Seconds 20 Secs

Physical Correctness (Week 1, Full Body)

This workout is a full body workout designed to help your campers with their squat technique and core muscles. There are 3 rounds but no rests between exercises because one partner rests whilst helping the other do the paired exercise.

Round 1 (7 Minutes) - Have campers put themselves in to pairs with the a towel between them. This is just for the squat and row. With the other exercises have the campers come in to the middle to do them as a team.

Pairs or Team Exercise DurationPairs Towel Squat 60 Seconds EachTeam Renegade Row 20 SecondsPairs Towel Squat 60 Seconds EachTeam Press Ups 20 SecondsPairs Towel Squat 60 Seconds EachTeam Crab Hold 20 Seconds120 SECONDS REST – With explanation of next round

Round 2 (7 Minutes) - Have campers put themselves in to pairs with the a towel between them. This is just for the wood chop. With the other exercises have the campers come in to the middle to do them as a team.

Pairs or Team Exercise DurationPairs Wood Chop 60 Secs Each, 30 Secs Per SideTeam Sumo Squat 20 SecondsPairs Wood Chop 60 Secs Each, 30 Secs Per SideTeam Jumping Jacks 20 SecondsPairs Wood Chop 60 Secs Each, 30 Secs Per SideTeam X-Drill 20 Seconds120 SECONDS REST – With explanation of next round

Round 3 (7 Minutes) – Repeat Round 1

Week 2 Workouts

Ah, tsst PULL IT (Week 2)

This is my rendition of Salt n' Peppas original song Push It. If you can get it on your sound system for the workout it works a charm. Get everyone singing Ah, tsst PULL IT instead of Ah, tsst PUSH IT.

Have campers put themselves in to pairs with the a towel each. This is just for the towel pull ups. With the other exercises have the campers come in to the middle to do them as a team. Repeat three times with 120 seconds rest in between.

Pairs or Team Exercise Duration RestPairs Towel Pull Ups 45 Secs 15 SecsTeam Holding Bridge 45 Secs 15 SecsPairs Towel Pull Ups 45 Secs 15 SecsTeam Get Ups 45 Secs 15 SecsPairs Towel Pull Ups 45 Secs 15 SecsTeam Reverse T-Twists 45 Secs 15 Secs

Baywatch Hawaii (Week 2)

This was the spin off of the original Baywatch. Basically, it's just another excuse to get all Hasslehof and do some slow motion running ;-)

Have campers put themselves in to pairs with the longest towel between them. This is just for the resisted sprinting. With the other exercises have the campers come in to the middle to do them as a team. Repeat three times with a 90 second rest in between.

Pairs or Team Exercise Duration RestPairs Resisted Sprinting 45 Secs Each 15 SecsTeam Spiderman Climbs 45 Seconds 15 SecsPairs Resisted Sprinting 45 Secs Each 15 SecsTeam Plank 45 Secs 15 SecsPairs Resisted Sprinting 45 Secs Each 15 SecsTeam Air Pulls 45 Secs 15 Secs

Spartans On The Pull (Week 2, Full Body)

No boot camp is complete with out some sort of reference to gladiators or Spartans. Most do some sort of 300 workout. This is my version of a 300 style workout with pulling exercises involved.

Have campers put themselves in to pairs for the first exercise with a towel each. This is just for the alternate towel row and squat. With the other exercises have the campers come in to the middle to do them as a team. I have my campers run through an agility ladder 3 times in between each exercise for good measure. Have them go through the workout once in that order. If you have any hardcore campers I have them do a 150 at the end which is just running through the circuit again but with half the repetitions.

Pairs or Team Exercise RepetitionsPairs Alternate Row and Squat (Counting Squats) 50Team Press Ups 50Team Reverse Side Lunges 50Team Cross Body Mountain Climbers 50Team Y-Squat 50Team Burpees 50

Week 3 Workouts

Tug of War (Week 3)

Those tug of war chaps are pretty tough and in this workout I've emulated the same movement patterns as they use giving your campers a serious workout.

Have your campers put themselves in to pairs with a towel each. This is just for the tug of war shuttle. With the other exercises have the campers come in to the middle to do them as a team. Repeat three times with a 60 second rest in between.

Pairs or Team Exercise Duration RestPairs Tug of War Shuttle 60 Secs, 30 Secs Each Way 10 SecsTeam Superman Plank 50 Secs 10 SecsPairs Tug of War Shuttle 60 Secs, 30 Secs Each Way 10 SecsTeam Stick Ups 50 Secs 10 SecsPairs Tug of War Shuttle 60 Secs, 30 Secs Each Way 10 SecsTeam Jump Squat 50 Secs 10 Secs

Towel-tastic! (Week 3)

This one really is towel-tastic. Every exercise involves a towel. The human prowler exercise does require you to have something for your campers to sit down on, such as a bit of large cardboard. Also, this only really works if you're indoors and have a slippy floor. But you can try and experiment with doing it on grass with cardboard or a sled. Alternatively you can just use the tug of war shuttle exercise.

Have campers put themselves in to pairs with a towel each. Repeat three times with a 60 second rest in between.

Exercise Duration RestHuman Prowler 50 Secs Each 10 SecsAlternate Towel Row 50 Secs 10 SecsHuman Prowler 50 Secs Each 10 SecsTowel Squat 50 Secs Each 10 SecsHuman Prowler 50 Secs Each 10 SecsTowel Pull Ups 50 Secs 10 Secs

Pull Yourself Together (Week 3, Full Body)

This is where we start to get the Latissimus Dorsi really involved with a 1 armed towel pull up. Don't panic, it's not from a tree or anything like that :-P

Have your campers put themselves in to pairs with a towel each. One towel for the exercise and one to cushion the knee. With the other exercises have the campers come in to the middle to do them as a team. Repeat three times with a 60 second rest in between.

Pairs or Team Exercise Duration RestPairs 1 Arm Towel Pull Ups 60 Secs, 30 Secs Per Side 0 SecsTeam Jumping Lunges 50 Secs 10 SecsPairs 1 Arm Towel Pull Ups 60 Secs, 30 Secs Per Side 0 SecsTeam T-Press Ups 50 Secs 10 SecsPairs 1 Arm Towel Pull Ups 60 Secs, 30 Secs Per Side 0 SecsTeam Squat with Stick Ups 50 Secs 10 Secs

Week 4 Workouts

Pull My Finger (Week 4)

Ok, so this is a bit cheeky. Pull my finger is the classic phrase people use when they're about to fart. So, feel free to call it something else if you don't feel like you can pull that off. If you do come up with a name please put a suggestion on the eBook's web page using the comment box at the bottom :-)

Have your campers put themselves in to pairs with a towel each. The towel will just be for the jump squat and row. With the other exercises have the campers come in to the middle to do them as a team. Repeat three times with a 60 second rest in between.

Pairs or Team Exercise DurationPairs Jump Towel Squat 30 Seconds EachTeam Bear Crawl 60 SecondsPairs Jump Towel Squat 30 Seconds EachTeam Plank Jacks 60 SecondsPairs Jump Towel Squat 30 Seconds EachTeam Twisting Plank 60 Seconds

Pull The Other One (Week 4)

Now that we're in week 4 we've got to take it up a notch or two. This workout will have your campers saying “Pull the other one!”

Have your campers put themselves in to pairs with a towel each. The towels will be for the exercises at the end of each shuttle. Put 2 sets of cones 20 yards apart to make the shuttle.

Round 1 – Repeat 3 times then rest 60 seconds before next round.

Exercise Duration RestBear Crawl Shuttle with 10 Towel Squats 60 Secs 0 SecsWalking Side Squat Shuttle with 10 Renegade Rows 60 Secs 0 Secs

Round 2 – Repeat 3 times then rest 60 seconds before next round.

Exercise Duration RestBear Crawl Shuttle with 10 Dynamic Sumo Squat 60 Secs 0 SecsWalking Side Squat Shuttle with 20 Alt. Towel Row 60 Secs 0 Secs

Round 3 – Repeat 3 times.

Exercise Duration RestBear Crawl Shuttle with 10 S.A.M. Lunges 60 Secs 0 SecsWalking Side Squat Shuttle with 10 Towel Pull Ups 60 Secs 0 Secs

Who wants to be a millionaire? (Week4, Full Body)

This is a fun one :-) Have 4 packs of cards using just the 10's, Jack's, Queen's, King's and Ace's from each pack.

There are 5 rounds, each round lasting 5 minutes. Split your campers in to 4 teams. Each round there is a different exercise for each suit and the type of card (10, Jack, Queen, King or Ace) corresponds to the amount of repetitions the team has to do. After each round record how many cards each team has done. At the end of the 5 rounds the team with the most amount of cards win lottery tickets each and could be millionaires!

Repetitions10=10 / Jack=12 / Queen=15 / King=20 / Ace=30

Round 1Hearts Jumping JacksDiamonds Diagonal Prisoner LungesClubs Alternate Towel RowSpades Press Ups

Round 2Hearts X DrillDiamonds T Press UpsClubs Jumping LungesSpades Towel Saw (Reps in Total)

Round 3Hearts High KneesDiamonds Jumping Squats with Stick UpsClubs Superman PlankSpades 1 Arm Towel Row (Reps in Total)

Round 4Hearts BurpeesDiamonds Frog JumpsClubs Inch WormSpades Air Pull

Round 5Hearts Seal JacksDiamonds Get UpsClubs Spiderman ClimbsSpades Squatted Alternate Towel Row

The Finishers

Row, Row, Row Your Boat

Have your campers put themselves into pairs with a towel each.

They will then perform a squatted towel row for 20 seconds with a 10 second rest for 8 rounds totalling a 4 minute finisher.

Buff Your Rotator Cuff

Most finishers are designed to finish your campers off but this one is just to finish your workout on.

Have your campers put themselves into pairs with a towel between them.

Each person of the pair performs 60 seconds of the towel rotator cuff exercise doing 30 seconds on each arm. Repeating it twice and swapping over each time, totalling 4 minutes.

Stuck In The Mud

Have your campers put themselves into pairs with a towel between them.

Each of the pair will do 60 seconds of resisted sprinting between 2 sets of cones placed 20 yards apart. Have them run through this twice, swapping over each time and totalling 4 minutes.

Ring Of Fire

Have all the campers make a circle at arms length apart with a towel in their right hand. Then have everyone grab the towel to their left, connecting everyone in a ring of fire :-P

You will then have all the campers perform 20 seconds of a group towel row then 10 seconds of rest for 8 rounds, totalling 4 minutes.

I've had 20 people do this and it's a riot! Just make sure you get a good rhythm going using your music or by singing a song.

The Cool Down and Stretch

Another important part of balancing your campers correctly is by using the cool down and stretch to improve flexibility, mobility and to calm their bodies down from the stresses you've inflicted on them.

Here is how I cool down and stretch my campers every time!

1)Towel Hamstring Stretch, 30 Seconds Per Side2)Towel Glute Stretch, 15 Seconds Per Side3)Sitting Groin Stretch, 30 Seconds4)Downward Dog, 45 Seconds5)Psoas Stretch, 15 Seconds Per Side6)Quadriceps Stretch, 20 Seconds Per Side7)Paired Towel Back Stretch, 20 Seconds8)Towel Shoulder Stretch, 15 Seconds Per Side9)Towel Chest Stretch, 20 Seconds10)Towel Lats Stretch, 20 Seconds11)Towel Side Stretch, 15 Seconds Per Side12)Shoulder Shrugs, 10 Seconds Each Way (Forwards and Backwards)13)Neck Stretch, 15 Seconds Each Way (Left, Right, Down and Up)14) Shake, Bounce and Round of Applause

>>>CLICK BELOW TO GO TO THE COOL DOWN AND STRETCH PAGE<<<http://www.fitnessbusinessdude.com/stretch

PASSWORD: stretch10

This is a comprehensive cool down and stretch. I do recommend tailoring it to your sessions but I do 10 minutes of cool down and stretching. Improving your clients flexibility and mobility is so important for improving their ability during the workouts and their well being outside of the workouts.

I also use this time to talk about posture, meditation and any other additional things they can do to improve their health.

Conclusion

The simple use of a towel can be a complete game changer in your boot camp. With a towel you can stand out from the crowd and better balance your campers through all aspects of health and fitness.

This might sound a little bit crazy but don't let this eBook be the limits of what a towel can do as I've only scratched the surface of what is possible.

Start being creative yourself. Sure I've had years of experience in the snowsports industry creating new crazy ways of teaching people how to snowboard and how to coach snowboarding but that doesn't mean to say that you can't start by letting your mind open up to what is possible with just bodyweight and towel exercises.

If you do have any problems with viewing pages or understanding what on earth I'm going on about then please don't hesitate to contact me via email on sam@fitnessbusinessdude.com . I'm always more than happy to help my fellow health and fitness professionals reach their full potential :-)

I hope you enjoyed the eBook and please let me know what you think about it by leaving a comment on the page for the eBook by clicking this link.

Looking forward to hearing your thoughts and successes,

Fitness Business Dude, Fat Loss Expert and Health Coach