The Boy Scout of America Workout
Last week I had the distinct honor of presenting to a local Milwaukee Boy Scouts of America troop regarding youth fitness.
One of the troop leaders is a bootcamp client of mine. His name is Jeff and he has already been leading his troop by example as both he and his wife Beth have lost over a combined 80 lbs since joining our program and cranking it out to Workout Muse interval training music three times per week at our Get Sexy Boot Camps in Milwaukee, WI.
But Jeff wanted to take it a step further and asked me to put together a short 10-minute team workout for his troop to show them what can be accomplished in such a short time- both mentally and physically.
Now- let me make something very clear. Though I used to work with youth athletes, I no longer due. And though I am a certified youth fitness specialist through the International Youth Conditioning Association (IYCA), I do not claim to be a youth fitness expert. I am firm believer in sticking to what you do best, and for me it’s bootcamp-style workouts for rapid fat loss and lean muscle gain. If you are looking for the best of the best when it comes to youth fitness training, look no further than the IYCA led by Brian Grasso.
However, for those of you who do not know my story… I grew as an overweight kid and battled lots of preventable over-training issues in my own athletic career because I simply wasn’t taught how to eat and train properly. So, being personally affected by the youth obesity trend and the archaic forms of training still practiced at schools today, I jumped at the chance to impart any wisdom I could on these young men.
Here was the workout we did, and we had a lot of FUN!!!
50-10 Circuit Interval Workout Music from Bootcamp Dynamite
1- RFE Split Squat Hold Variation
2- Partner Clapping Push-up
3- TRX Rows
4- Feet-Over-The-Line Superset: Front to Back and Side to Side
5- Ropes- Waves- Up-Down Waves
Gotta LOVE the funk workout music featured in this video!!!
I finished the presentation by sharing what I believe be the The 6 Staples of Youth Fitness:
1.) 2-3 total body workouts per week lasting 10-20 minutes in length
2.) Each workout should consist of the following 5-exercise circuit focusing on bodyweight before external resistance: a double-leg, push, single-leg, pull, core/cardio movement
3.) Start each workout with a 5-minute dynamic warm-up and and end each workout with 5-minutes of self-massage
4.) Get out and play for 30-60 minutes each day
5.) Drink 1-2 cups of skim milk/low-fat chocolate milk/fruit-flavored kefir pre and post-workout to build muscle and improve recovery
6.) Think fiber when it comes to carbs and consume an unlimited amount of fruits and veggies
If I would have known these 6 things when I was their age… oh boy, would things have been different for me!
In fact, these 6 rules are really strikingly similar to what I’d recommend to most adults, so why not make it a family affair and try to implement them into your household today 
Crank it!
BJ
PS- All of us have stories regarding why we got into fitness. Whether you are a fitness professional or a fitness junkie, please do me a favor and leave a comment to this blog post below explaining why and how you got hooked on fitness- it could serve as a some great inspiration to us all, thanks!!!
Tags: bootcamp-style workouts, boy scouts of america, brian grasso, funk workout music, interval training music, interval workout music, IYCA, lean muscle gain, rapid fat loss, workout muse, youth fitness workout
First off I love what you do at Workout Muse…….BUT…..chocolate milk? Unless it made with 70% coco its part of the obesity problem kids face today. Lots of fruit? Some fruit yes, fruit in moderation, yes. But some fruit can be more dangerous that refined sugars….some fruits can give a glycemic spike that would be very harmful to someone with diabetes. Just some “food” for thought.
I realized how important fitness was when I broke my femur. The healing process and how to help in the recovery phase. It’s amazing how out of shape you get and how quickly you can gain weight when you’re inactive even for a short period of time.
Hey Coach Brown,
organic low-fat chocolate milk is regarded by many nutrition experts to be one of the best protein and carbohydrate drinks that can be found in natural form without supplements and some good studies support its benefits when used in the right amounts at the right times. again, the key is it’s being used pre/post-exercise when the body is more insulin sensitive and the sugar goes more towards glycogen replenishment than fat storage.
Effective vs. Optimal
For kids that are active- yes, lots of fruits and veggies. For kids that have health issues or who are very overweight, less fruit (low GI like berries, cherries, apples, pears, oranges, etc. and usually limited to breakfast or post-exercise) and lots of green veggies. Fruit will NOT make you fat, but it will prevent fat loss, so it’s all about assessing the individuals current body composition/goals and body type.
hope this clears that up- one of my specialties is integrating rapid fat loss nutrition with training, but this article was more about keeping it simple and when it comes to youth athletes, simple is key!
crank it!
BJ
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Hi BJ,
I got hooked on fitness about 10 years ago when I realized despite what I thought was “eating right” and doing some exercise on occasion, I was gradual adding on the pounds year after year. That definitely was not what I wanted so I got my act together and started to work out consistently. Then I came across Workout Muse ! Thanks to you when my motivation starts to decline I just look up one of the many workouts and get to it! (It is also a great way to cross train for martial arts which I have been involved in for some time now.) Thanks!!
thanks for sharing Sue!
we’re proud to be a part of your active lifestyle.. keep cranking it!
BJ
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Love these young boot campers!
They are the leading force for our future of fitness!