Here are some important things to remember when attending each workout:
*Please ALWAYS try arrive on time, we don't want you to miss the dynamic group warm up.
*Eat a SMALL meal before camp (30-90 minutes prior), avoiding juice or other highly acidic beverages. Try a piece of fruit, whole grain toast, small yogurt or a slice of cheese.
*Unless otherwise instructed, bring your dumbbells (guys 10-20 pounds, girls 8-15 pounds), a mat, comfortable workout attire and plenty of drinking water each day.
*Wednesdays are "Bodyweight Cardio" day...no dumbbells needed that workout.
*If you have an unusual ache or pain, tell your trainer immediately!
*Bring massive amounts of positive energy, get ready to have fun and get into great shape!
*If it rains, assume camp will still happen unless otherwise notified. Watch for email/text alerts for status updates. You can also visit the Camp Updates page here.
Where are your camp locations?
Phoenix - Paseo Highlands Park, which is 35th Ave, just north of the Loop 101. Southeast corner of Pinnacle Peak Road and 35th Avenue. Enter parking lot from the westside off of 35th Ave and drive down by the basketball court. We meet there.
Current times for the Phoenix - Paseo Highlands Park are Monday, Tuesday, Wednesday, Thursday, 5:30AM-6:10AM
Desert Ridge - Cashman Park, which is off of Tatum, just north of the Loop 101. Exit 101 at Tatum. Proceed north.
Continue north through stop light at Deer Valley Road. Now, look to take your SECOND left which will be Trailblazer. Follow Trailblazer as it winds around to the north and you'll see the park on your left. Can't miss it!
Current times for the Desert Ridge - Cashman Park are Monday, Tuesday, Wednesday, Thursday, 5:30AM-6:10AM and 6:30PM-7:10PM.
What are the Rock Star workouts like?
4 Words: short, intense, fun and effective. Our unique boot camp will combine the benefits of metabolic resistance training AND high intensity cardio into one, fast paced, heart pumping, fat burning workout!
What can you expect from each workout?
Each camp workout is specifically designed for ALL fitness levels and focused on helping you break through platueus, turning your body into a 24/7 fat burning furnace. Without a doubt, you get leaner, stronger, faster with a ton more energy to get out there and enjoy the rest of the day!
Here are 9 things our extraordinary '9xFit' boot camp workout will include:
1. Dynamic warmup: calisthenics and bodyweight exercises that help warm your muscles and activate your central nervous system, for better performance.
2. Hip mobility/flexibility and joint integrity: This focuses on exercises that strengthen the small muscles that surround your joints, improving your strength and reducing your risk for injury.
3. Strength training: Designed to improve strength and build muscle. (see: lean muscle, NOT bulky muscle). Remember, being strong is important because being skinny and weak is no way to go through life either.
4. Power/plyometrics: These are explosive exercises that boost your ability to activate muscle fibers quickly, to help you jump higher, throw harder, and run faster. Remember, modications are made available to every exercise to make it applicable to ALL fitness levels.
5. Movement pattern training: This involves training for speed, agility, and quickness building drills.
6. Core conditioning: The emphasis here is on the muscles of your abs, lower back, and hips, in order to improve core strength and stability. No sit ups, no crunches are ever performed in this camp. Ever.
7. Total body intervals: wrapping the whole system into a total body high intensity interval format, you'll see results nine times faster than ordinary exercise.
8. Metabolic conditioning: You might think of this as "cardio." However, we don't use bulky machines are boring treadmills. We focus on bodyweight circuits that will increase your endurance and boost metabolism.
9. Flexibility/recovery/regeneration/cool down: Foam rolling and stretching are used to help improve mobility and speed recovery of muscles. This is critical to proper performance and healing your body so it can come back lean and strong.
Where does nutrition factor in?
Our goal is not to overwhelm, but rather to ease you into adopting healthier dietary habits for long-term success. All new members will receive a free 21 day nutrition quick-start plan that will provide basic introductory nutrition guidelines to get the ball rolling in the right direction.
I don't want to get 'bulky'. I just want to be tone and lean. Will this style of boot camp work?
This is not bodybuilding, this is fun, functional fitness training. You will get lean, strong and more flexible than you’ve ever been. The training will prepare your body for golf, bowling, hockey, soccer, martial arts, picking up the grandkids and just about anything life can throw at you. We will challenge you to improve both mentally and physically. It will be the hardest work you‘ll ever love!
How long is each workout?
Each workout lasts up to 40 minutes. You can arrive up to 15 early for additional one-on-one attention or to ask questions related to your workouts or nutrition. Your trainer will also be available after each workout to address any questions you have.
What if I'm not in great shape to start?
You do not need to "get in shape" to come to boot camp, that is our program is all about. We have prepared variations of every workout to accomodate every level of fitness...making the exercises easier or harder depending on where you are and what you want to accomplish.
But for starters, if you have been totally sedentary and have not been moving at all in the past year and decide to join boot camp, give yourself 7 days to start walking and moving around for at least 10 minutes a day before you begin.
Is this program strictly for weight loss?
Boot camp is NOT just for weight loss. It is about creating a healthy and fit lifestyle. It is about being educated and avoiding fat loss scams. It is about making decisions that will improve the quality of life. Our program is also an athletic based program that ties in perfectly to many of our participants who regularly compete in triathlons and road races.
Why does boot camp work so well?
1. Social support network! Working out alone without the help of a support group can be a challenge in itself. With Rock Star Boot Camp, you will always be working with a team of motivating and encouraging individuals who want to see you succeed. You'll quickly make new friends who share similar fitness goals.
2. It's fun and motivating! You've probably never experienced a program like this before. It's not only a good workout, but a great time. We make sure that you'll look forward to each and every boot camp workout.
3. Always Different! Repetition and routine can really slow down the progress of a workout. We always have new and exciting workout challenges.
4. Acceptable For All Levels! If you're a beginner or a pro, this program is easily customized for your personal fitness level. You'll be working with a skilled fitness trainer to ensure a quality workout every time.
Rest assured, this is not another 'exercise' class like at the local big box gym. This is expert fitness instruction and personal attention. This is a constantly changing workout where you'll never
get bored but always break platueaus. This is one-on-one attention and upclose help with diet, nutrition and creating a healthly lifestyle.
What is the minimum age to join?
The minimum age requirement to participate with Rock Star Boot Camp is 15 years old (with parental/guardian signature) or 18 years old without guardian signature.
Is boot camp the right thing for you?
We promote that boot camp is great for all fitness levels, but is that really true? Before signing up for boot camp, consider these boot camp realities:
1. Boot camp is held outdoors. It might be warm, cool, hot, cold, windy...whatever. Get ready!
2. There is running in some form most days. You do not need to be able to run very far, in fact, you 
could even jog in place if needed. You just need to have the ability to move without severe pain.
could even jog in place if needed. You just need to have the ability to move without severe pain. 3. You do NOT need to "get in shape" to come to boot camp. You just need to be ready to have fun!
4. Boot camp is not just for weight loss. Our program is athletic based and many of our participants compete in races or marathons on a regular basis using boot camp to cross train and get faster.
5. How do we challenge both out of shape and athletic participants? We also have carefully designed our workouts with modifications to each exercise so that no matter where you are, we can challenge you.
FREQUENTLY ASKED QUESTIONS
